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CONTENTS VegWorld Magazine - January 2014
THE FUN SIDE OF VEGGIE LIVING 8
Vegan Hot Sheet
15 Vegan 101 - The Paleo Diet: Separating Myth from Fact 19 Yoga For The Veggie Soul 20 Fit Quickies
Kids are not born loving McDonald’s. Find out what forms our food choices and how we can change them. pg. 29
FAMILY & LIFESTYLE 23 The Veggie Fashionista: All that Glitters is Cruelty-Free 29 Kids Aren’t Born Loving McDonald’s
Are you finding it hard to stick to your veggie resolutions this year? We reveal our top 8 tricks to make sure you never “go meat” again. pg. 41
NUTRITION & THRIVING 33 3 Hurdles to Getting Slim in the New Year and How to Jump Them
MAIN FEATURE 41 8 Tricks to Make Your Veggie Resolution Stick Want to know what hot looks to wear with your new veggie figure? Then check out our new feature: The Veggie Fashionista. pg. 23
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CONTENTS VegWorld Magazine - Jan/ Feb 2014
RECIPES FOR FOODIES 48 Thai Coconut Soup with Lemongrass 50 Corn Chowder 52 Polenta Cakes with Mushroom Gravy 53 Carrot Croquettes 54 Cornbread 56 Japanese Ume Rice 57 Ginger Lime Carrot Soup 58 Black-Eyed Peas with Kale 61 Low-Glycemic Chocolate Chunk Cookies
Find out how one photographer’s breathtaking images are giving animals their own “voice” and exposing The Ghosts in our Machine. pg. 66
SPOTLIGHT ON COMPASSION 66 Giving the Animals a Voice
If you want to win your friends over to the veg side, serve up this scrumptious Japanese Ume Rice. Get the recipe on pg. 56
REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack 78 Reviews and Recommendations Vegworld’s Pick of the month Veggie World Travels
This Thai coconut soup will warm up even the coldest winter day. Get the recipe on pg. 48
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CREDITS VegWorld staff
Editor-in-Chief Steve Prussack Associate editor Julie Varon Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee Content editor: Carol Sudakin
Contributing writers
Dr. Janice Stanger
Lani Muelrath
Ally Hamilton
Babette Davis
Mark Reinfeld
Dr. Pam Popper
Tess Challis
Cherie Soria
Dr. MIchael Greger
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Nina Polo Wieja
Robin Tierney
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EDITOR´S NOTE om A message fr of the Founder gazine, VegWorld Ma ack Steven Pruss
I
received an invite to a special screening of the new film “The Ghosts in Our Machine” just a month ago and decided to take my wife to the Los Angeles opening. f both c suffering o ri a rb a b e h “T ds to end.” animals nee
F
or a long time, I have been sensitive to the abuses of animals. I organized circus protests in New Jersey for many years. It weighed heavy on my heart, and I needed to find new ways to spread the message of compassion.
A
fter viewing this movie, I was reminded of why I embarked on this journey 25 years ago. Animals do not have a voice that most can understand or even wish to hear, and so the abuse continues to this day. In fact, it’s even worse.
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contacted the star of the film Jo-Anne McArthur and was granted the honor of an interview. Not only that, she allowed us to publish her eyeopening pictures in this very issue of VegWorld Magazine.
humans and
the animals that suffer at our hands the voice they deserve. The barbaric suffering of both humans and animals needs to end. Please join us in playing a role in this mission.
I
hope you are as inspired as I am to hear and hopefully carry on her message, help others awake to the “Ghosts in our Machine,” and finally give
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THE FUN SIDE OF VEGETARIAN LIVING
Vegan Hot Sheet: Hip & Happening Stuff Vegan 101: Ask the Experts Yoga For The Veggie Soul Fit Quickies
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Vegan Hot Sheet hip and happening vegan stuff KATY PERRY
RINGS IN NEW YEAR
THE VEGAN WAY U
.S. superstar pop singer Katy Perry rang in 2014 on a major health kick the backstage demands at her New Year’s Eve gig in Las Vegas included fruit, vegetables and vegan treats. The pop star appears to have adopted her ex-husband Russell Brand’s vegan diet after requesting bosses at Caesars Palace fill her dressing room with meat-free food. Her backstage catering requests included fresh veggies at all times, two large baskets of fruit and a vegetarian option for her crew at dinner, plus quinoa or couscous. She also requested that all meals be low-fat and health conscious, according to a recent report. Her dressing room requirements were just as specific - Perry requested fresh organic grown fruit, fresh cut crudites (cucumber, broccoli, cauliflower, carrots, snap peas & celery), healthy granola, dried figs, a large bowl of hummus and fresh guacamole.
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FIT QUICKIES
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VEGWORLD HOT SHEET
FORMER U.S. VICE PRESIDENT AL GORE GOES VEGAN
C
limate change activist and former U.S. Vice President Al Gore has taken up another environmental challenge: Giving up a meat-based diet to embrace veganism.
The 65 year-old actually made the leap a few months ago, but it was kept from mainstream attention until United States-based business magazine Forbes recently outed him as a ‘newly turned vegan’. In 2009, Mr. Gore told ABC that he had cut back on the amount of meat he consumed. “It’s absolutely correct that the growing meat intensity of diets around the world is one of the issues connected to this global crisis - not only because of the CO2 involved, but also because of the water consumed in the process. You could add in the health consequences as well.” The impacts of a meat-based diet on the planet are well documented and include deforestation, which accounts for 18 per cent of global greenhouse gas emissions, the pollution of waterways and increases in greenhouse gases like methane.
#1 NEW YEARS
RESOLUTIONS
EASY TO REACH
WITH A VEGGIE DIET
O
besity has become an epidemic problem, and there is more and more interest in what might be the most effective diet to combat it. Family Practice News reported in November, 2013 that obese and overweight adults lost significant weight on vegetarian and vegan diets. According to data presented at Obesity Week, vegetarian and vegan diets that did not emphasize counting calories led to more weight loss over 8 weeks and at 6 months than did diets which included meat. There are other important aspects to healthy and effective dieting, aside from being veggie. Harvard School of Public Health also suggests staying active. It is also advised to choose healthy protein sources like dark greens and beans instead of burgers and hot dogs. And choosing whole grains such as brown rice, whole wheat bread, and whole grain pasta over refined grains makes it easier to control weight and lowers the risk of heart disease and diabetes. It is also highly suggested to drink water, coffee, or tea instead of sugary beverages, and drink alcohol only in moderation, if at all.
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VEGWORLD HOT SHEET
HOT NEW BOOK: THE 30 MINUTE VEGAN: SOUP’S ON
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egWorld Magazine contributor Mark Reinfeld has released an incredible new book to warm the veggie soul during these cold months. In this definitive guide to vegan soups, Mark gives you all the tools and tips to create easy, flavorful meals within thirty minutes or less. Prepare to feast upon a wide array of plant-based soups - from consommĂŠs to stews, chowders to raw and dessert soups. From a selection of stocks to irresistible toppings and accompaniments, these inspired recipes cover a broad spectrum of international cuisine.
NEW STUDY:
VEGAN DIET MAY HELP PROTECT AGAINST HYPOTHYROIDISM
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t has been previously thought that vegans may have a greater risk of developing hypothyroidism due to a low intake of the mineral iodine. However, a new study from researchers at Loma Linda University, California suggests that a plant-based diet may actually be protective.
Hypothyroidism is a state in which thyroid hormone production is below normal. This very common condition, affecting about 3 to 5% of the adult population, is characterized by symptoms such as fatigue, weight gain or difficulty losing weight, constipation, depression, thinning or brittleness of the hair or nails, cold intolerance, memory loss and muscle aches and pains. According to the new study, vegan diets were most often associated with protection against hypothyroidism. Also, the study indicated that vegans were less likely to be obese. This study is a first to evaluate the role of a vegetarian or vegan diet in thyroid dysfunction and there are many unknowns. However, vegan diets that are well-planned (to include all of the necessary components for good health) offer many health benefits, because of the higher content of fiber, folic acid, vitamins C and E, potassium, magnesium and many phytochemicals.
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VEGWORLD HOT SHEET
New Documentary
Captivates with the Message of
WORLDWIDE
ANIMAL CRUELTY
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T
HE
GHOSTS
MACHINE
IN
OUR
illuminates
the
lives of individual animals
living within and rescued from the machine
of
our
modern
world.
Through the heart and lens of animal photographer Jo-Anne McArthur, the audience becomes intimately familiar with a cast of non-human animals. Are non-human animals property to be owned and used, or are they sentient beings deserving of rights? VegWorld Magazine interviewed JoAnne this month about the project and the incredible work she is doing for the animals.
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VEGAN 101
Our monthly Q and A gives you the opportunity to ask the experts anything you want to know about a veggie lifestyle. To submit a question, JUST TAP HERE.
THE PALEO DIET:
SEPARATING MYTH FROM REALITY
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his time of year – when most of us have made resolutions to shed those extra pounds – it’s important to identify which weight loss options are good for us, and which are just unhealthy fads. At the top of most people’s diet-curious list (and our no-no list) is the so-called “Paleo Diet.” The Paleo Diet can hook you with its story. This “cave man” diet promises to reunite you with your ancestors from 2.5 million years ago through the
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simple act of eating meat. Agriculture, which began 10,000 years ago, is the story’s villain, supposedly leading people away from the hunt to an unnatural diet. Loren Cordain, PhD and professor at Colorado State, launched the Paleo Diet with his book of the same name. This restrictive eating plan forbids all grains, potatoes and legumes (peas, lentils, beans) as well as dairy and processed foods (including processed meats). You eat all you want of meat,
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VEGAN 101 fish, vegetables, and fruit. Bone marrow, animal organs, and meat from wild animals are all on the menu. The book represents that you can cure just about any chronic illness, from heart disease to cancer, by eating this way. You are also supposed to lose weight, and fast – up to 75 pounds in six months. But even a simple look at the supposed science behind this trendy new twist on the “high protein; low carb” diet shows that this fad doesn’t hold (your excess) weight.
Is Paleo Science or Science Fiction? Here are a few key Paleo myths and the realities behind this diet. Myth: Human genetics has been basically the same for the last 2.5 million years, with the ideal diet unchanged during that time. Reality: You and all humans alive today belong to a species called Homo sapiens. Our species did not come into being until about 200,000 years ago. So through over 90% of the Paleolithic era, the human ancestors that existed (and there were many) were by definition genetically different from us because they were an entirely different species! According to the Smithsonian Institute, most scientists currently recognize some 15 to 20 different species of early humans. We don’t know how many of them were related to each other or to us. Leading researchers don’t even agree on critical questions in human evolution. It’s misleading for Professor Cordain to represent that he has all of these answers.
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Human genetics has changed drastically in the last 2.5 million years. We are an entirely different species from those humans that lived for over 90% of Paleo times.
Myth: Humans ate a lot of meat and bone marrow they scavenged from kills made by large predators, starting 2.5 million years ago. Reality: Even the most basic facts and science bust this myth. First, humans evolved in Africa. It was hot, really hot. Animal carcasses would start rotting quickly after death, becoming cesspools of dangerous bacteria. True predators made to eat raw meat, such as large cats, have highly acidic stomach acid that can inactivate potentially killer bacteria. Humans, made to eat plants and sporting much less acidic stomach acid, could quickly be felled by the bacteria in meat and bones sitting around rotting for days – or even hours – in the African sun. Have you ever had food poisoning from undercooked food, or food kept out of the refrigerator too long? Well, 2.5 million years ago
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VEGAN 101 humans had not mastered the use of fire, and there weren’t too many refrigerators on the savannah. On top of the danger of killer bacteria, predators tend to be protective of their kill. They hang around the neighborhood and guard it, not being too eager to share with a bunch of primates. If our ancestors really had to rely on scavenging for the bulk of their food, it’s highly unlikely our species still would exist today. Myth: Grains are unnatural and dangerous foods for humans. Reality: Studies of whole grains prove they are beneficial for health. Whole grains have been Dozens of studies show that vegans are on average, significantly thinner than those who eat meat.
Whole grains are not the villains. Hundreds of studies prove that they lower the risks of many diseases, including obesity.
shown in hundreds of studies to lower the risk of cardiovascular disease, diabetes, obesity, and some cancers. If you hear people accuse whole grains of being unhealthy, ask for their source of information. Unless it is a peer reviewed medical or nutrition journal, forget it. Someone just made it up. (Note: You can tell for yourself if a study is peer reviewed if it is published in a journal included on the site pubmed.com. While you are at it, check out the summary (abstract) of the study on pubmed to be sure the source of your information did not misrepresent the study.) All whole grains are seeds, usually of certain grasses. Much of human evolution took place on the savannahs of Africa, which are vast grasslands. Many of our ancestors had much thicker teeth than we do today, capable of chewing through tree bark. They could easily eat through grass seed, demonstrating that they were made to eat plant foods, not meat. Myth: Humans need to eat a diet dense with animal protein to be healthy and thin. Reality: High levels of animal protein have been linked to increased risk for cardiovascular disease,
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VEGAN 101 cancer, and kidney stones. This protein can be inflammatory, and lay the foundation for just about any chronic disease. Studies of Seventh Day Adventists, a denomination that avoids meat for spiritual reasons, consistently show the same outcome. Animal-based diets lead to much poorer health outcomes than plant-based diets do. Dozens of studies also show vegans are, on average, significantly thinner than those who eat animal foods.
But What About Paleo Success Stories? Individual anecdotes about Paleo Diet success may be intriguing to some, but do not mount up to scientific evidence. The standard American diet is meat-based, with lots of other harmful foods in abundance and fresh produce in short supply. This diet is so bad that the Paleo Diet may actually be an improvement for some. If someone tells you they are thinner and healthier on the Paleo Diet, ask them what they ate before. If the answer is cheese, hot dogs, fast food burgers and fries, donuts, cookies, chips, ice cream, white bread, bagels, and soda, there is your answer. At the very least, the Paleo Diet advises avoiding dairy and processed foods and eating more fruits and veggies. This explains the improvement for many. This does not prove that the Paleo Diet is superior
A plant-based diet is the ideal on which our ancestors thrived and remains the best for us today. The Paleo Diet is just a nice bedtime story.
to a whole-food, plant-based diet for health, vitality and real, lasting weight loss. A plant-based diet is the ideal on which our ancestors thrived and which still works optimally today for the human body. The Paleo Diet makes a nice bedtime story; it is not a guide on which to stake your life.
About the Author Dr. Janice Stanger has a Ph.D. in Human Development and Aging from University of California, San Francisco. As an adult, she went through multiple unsuccessful weight loss attempts, binge eating, and numerous chronic illnesses and debilitating pain. Since following the Perfect Formula Diet the author is now in Perfect Health, at her Perfect Weight, and takes no prescription drugs (with ideal cholesterol, blood pressure, and glucose level) at age 58. Find out more about Dr. Janice Stanger by visiting her website here.
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YOGA FOR THE VEGGIE SOUL
YOGA FOR THE VEGGIE SOUL
H
appy New Year, Yogis,
Did the holidays throw you off balance a little? Even if you held your center, sometimes we’re just eating at different times, or staying up later than we usually do. This is the perfect time of year to release that which does not serve you and regain a focused intention for a great new year moving forward.
Just in time, a little detox flow for you. If you overindulged, or you need to wring out some negative thinking, here you go. May it be your happiest, healthiest year yet. Lots of love, Ally Hamilton
About the Author Ally Hamilton practiced yoga in New York City with the incomparable Dharma Mittra. She has been teaching yoga to students and instructors in Los Angeles, California since the beginning of 2001. In 2009, Ally opened an extremely popular and successful yoga studio, Yogis Anonymous, in Santa Monica. Ally also instructs a world-wide audience at ww.yogisanonymous.com. VegWorld readers can also try Ally’s Online Yoga Training for 15 days free using the coupon code “VegWorld.” Tap here to sign up for your free trial.
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FIT QUICKIES
SLIM DOWN
YOUR THIGHS FOR THE NEW YEAR by Lani Muelrath
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t’s a new year. And to start it off right, I’m going to give you the ultimate strategy to tone one of the more troublesome areas of the body: Those pesky inner thighs. The strategy I will show you in the video below can be described in two keywords: isolation and overload. This is the technique that I have added to my workout rotation that has dramatically impacted my body shape in the past two years by challenging those hard-to-reach muscles like the inner thighs. This method is incredible for creating great shape and saving you time while giving you results.
worked muscles to check out of the process and kind of go along for the ride. And as luck would have it, these “off duty” muscles are also very important when it comes to shaping the body.
Smaller, less-worked muscles like the inner thighs “check out” of many exercises. If you want a rockin’ body, you have to “isolate and overload” these forgotten muscles and make ‘em work for you.
Most people incorporate only so-called “compound exercises” in their workout routines. Compound exercises are those that use lots of muscles together in any exercise, such as squats, plies, and pushups. These are important to have in your workout rotations, because they create functional fitness, wellness, and can burn lots of calories. Compound exercises can leave the little guys in the dust. But compound exercises use large muscle groups together. So, they can allow those smaller, less-
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FIT QUICKIES Take the inner thighs. They do fire up a little with each step we take, but their investment in that workload is minimal. Is it any wonder that they lose condition? “Isolating and overloading,” as I teach you to do in the video, forces these muscles to activate, delivering a whole different feel to the inner thighs.
Getting a great body shape is extremely rewarding and though you have to work to get it, is simple to achieve if you implement the right tools and have a few toys like a child’s playground ball (yes, you heard that right) to help you step up to the challenge. Ready to learn that inner thigh exercise? Then, squeeze on!
About the Author Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS - The Plant-Based Fitness Expert - is author of the Best Selling book “Fit Quickies: 5 Minute Targeted Body Shaping Workouts.” Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Learn more about Lani by tapping here. www.lanimuelrath.com.
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FAMILY & LIFESTYLE
All That Glitters is Cruelty-Free Kids Aren’t Born Loving McDonald’s
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THE VEGGIE FASHIONISTA
THE VEGGIE FASHIONISTA
ALL THAT GLITTERS IS
CRUELTY-FREE G
ot a new veggie glow you want to show off in style? Got a great new kale-inspired figure, but need something chic to put it in? VegWorld wants you to know that you don’t have to give up your cruelty-free lifestyle to keep hip, cool and in fashion. In our new column, “The Veggie Fashionista,” we will keep you in vogue, bringing you the latest in veggie beauty and style. This month, we highlight the brand Vaute Couture and present an exclusive VegWorld interview with
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its owner, Leane Mai-ly Hilgart. Enjoy and stay stylish. Despite being the owner of the independent fashion label Vaute Couture, Leanne Mai-ly Hilgart didn’t go to school for fashion. She studied education and philosophy at DePaul University in Chicago to become a teacher – an idea which she later discarded. Instead she asked herself what it was she really loved to do. Being an activist from a young age taught her that running campaigns
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THE VEGGIE FASHIONISTA and spreading awareness in a welcoming way was something she passionately enjoyed, so she applied for a marketing internship. Leanne claims the only reason she got the internship was the handmade glitter thank you card she handed the interviewer. Personally, we doubt that’s the only reason. But one thing is clear… glitter wins, glitter always wins! Two months later she was running grassroots marketing for a company, and that’s when she realized what a great venue for activism entrepreneurship can be and that she needed to start a business in order to help animals. Her modeling contract with Ford Models took her to Asia where she would spend the nights developing the concept for what would become Vaute Couture. Back in Chicago she quit her modeling contract and full ride MBA at DePaul and went straight into eight months of fabric research. She knew she wanted to innovate couture with a clear message: We don’t need to use animals in fashion. That year she developed a line and pre-orders were launched the following summer. Fast forward a year and a half and CNN is covering Vaute Couture’s debut at New York Fashion Week, crediting it with being the first ever all-vegan fashion house to present at Fashion Week. Business Insider is calling Vaute Couture one of the top 25 most innovative businesses in America. VegWorld: When we think of Vaute Couture we think of beauty, sustainability and safety for animals but we also think of innovation. How important is innovation for the future of vegan fashion? Leanne: I wanted to mix who I am with my experiences to create a company that would spread awareness for animals. So I had to ask myself ‘Where can I be used and how can that make the biggest difference?’ I looked at outerwear and clothes, but threw that idea away at first because I thought that there was no market for it. Then I
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THE VEGGIE FASHIONISTA realized that nobody had ever tried to reinvent the winter dress coat from one of wool with a silk liner. I had a reason to look at it which gave me an opportunity to do it differently and better. I saw that I had an opportunity to innovate for an entire industry instead of just an alternative lifestyle. It was the key for me to say ‘this is what I need to do so there won’t be an excuse left to wear animals’. If you create something that’s better than the status quo there is no reason to wear wool, or down, or fur. And these newer fabrics also keep you warmer and more protected. So to me it’s not a question, it’s a requirement. I wouldn’t be innovating if I could use conventional fabrics. But as far as innovation goes, not just in fashion but in everything, you have to create something that’s superior. If you create only for an alternative sector, it won’t be the future. VegWorld: You have been travelling all over Europe, Asia and the US. Do you see the world changing towards a more sustainable and ethical future? Leanne: Absolutely! I got into animal rights when I was ten in Chicago… not a very animal friendly town. It’s where factory farming started and McDonalds headquarters are there. I lost all my friends because they thought I was “weird” for caring about animals and making my own earrings and heavy pink statement t-shirts. So to see the trend change is amazing, especially moving to NYC. I think the coasts represent the future. You get to see what people are liking and caring about and what they are trending towards. On the street where my store is located, every restaurant has an amazing vegan option. The fancy Japanese restaurant makes its own tofu cream cheese; there are three vegan restaurants on that street. That’s ridiculous! And even if people aren’t vegan, they know what it is and they respect it. The acceleration that I’ve seen, especially in the last few years, has been huge and very exciting.
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THE VEGGIE FASHIONISTA
I am very positive. I feel like lately, we’ve tipped from a focus on what’s wrong to what can be right, and that has really made an impact. So many people are choosing to make better, innovative products and foods so that the vegan lifestyle is much easier.
these structures that were created by corporations and industries with the intention of making profit. If making profit is not your intention, but rather interacting with the world in a positive way, then you can empower yourself through your choices. I think that’s a new concept for a lot of people.
If you look at the diffusion model of the movement, you have the innovators, the early adapters, the early majority and the late majority. We’ve always had the innovators and early adapters and now we are getting to a point where we’re getting the early majority because we’re giving them so many options.
VegWorld: Watching your growth for years now has been incredibly inspiring. Do you have any advice for future vegan entrepreneurs?
What Vaute is about, its called Vaute (pronounced vote) because you vote for everything, when you purchase, eat or wear something. You’re voting for what’s in our past and what’s in our future. Most people are set on participating in their world in
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Leanne: I think the most important thing is to look at your life and say: ‘What have I been given in my life and how are those things actually tools that I can use to serve the world in order to make it a better place?’ I have the theory that who you were at six is who you should be when you grow up because that’s who you are before people start telling you what to do and who to be.
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THE VEGGIE FASHIONISTA
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THE VEGGIE FASHIONISTA
For me I was an artist, I wanted to speak up for animals and I loved strangers. Those three things together is what I do now. But more than that, there where things that happened in my life that seemed nonsensical at the time. But if you use those things to make the most of yourself, you can come up with a recipe for what you should be doing in your life.
look at what I had to work with. Our marketing is grassroots based. It’s story telling and authenticity based, because that’s what I am used to. I did street activism for animals since I was a kid. That’s what I know how to do. I don’t know how to do fancy marketing/advertising, no clue! So instead of taking a class or hiring somebody I did what I am comfortable with - grassroots marketing.
I think a lot of people tend to compare themselves to others and do things that work out great for someone else but that don’t make any sense for them. For me, because I am self-funded, I had to
Never follow plans or rules, constantly re-strategize and always ask yourself: “How can I make the most of it?’”
About the Interviewer Nina Polo Wieja was born in Nicaragua and raised between Costa Rica and Berlin, Germany. Having roots in places that were shadowed by a cruel past and the remnants of cultural revolution, grew her sensibility for injustice from a young age. After studying International Business Management and Eco Tourism, she decided to combine her true passions: Esthetics, Sustainability & Animal/Human Rights. Writing is a way to share those passions with the world. You can read more about it at http://inspiration4sanity.com.
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KIDS AREN’T BORN LOVING MCDONALD’S / Dr. Pam Popper
KIDS AREN’T BORN LOVING MCDONALD’S by Dr. Pam Popper
“As it turns out, taste buds require training and maintenance.” Neal Barnard, M.D., President, The Physicians’ Committee for Responsible Medicine
T
he good news is that lots of people are talking about the increasing incidence of obesity and illness in children, and there is almost universal agreement that the problem cannot be ignored. The bad news is that the myths concerning children, their eating habits and preferences, and ability to change continue to proliferate.
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KIDS AREN’T BORN LOVING MCDONALD’S / Dr. Pam Popper
It is a common misconception that kids are born with a taste for fat and processed foods. They learn to like these foods. And, they - like all the rest of us - can learn to like and even prefer whole plant foods.
I am appalled at the statements that sometimes sound almost hopeless concerning children’s diets – kids just want to eat junk, they will find a way to eat it, they will refuse to eat if they don’t get junk foods, etc. Parents and adults need to regain control of many issues concerning children, including food. I’ve said for many years that anyone can learn to like and even prefer a plant-based, health-promoting diet by simply getting rid of bad foods, eating
A new study shows that taste preferences in kids are mostly a result of culture and age. VegWorld Magazine
good foods and waiting for their tastes to change. This process, called neuroadaptation, takes about 90-120 days, and works just as well in children as adults. In fact a new study shows that taste preferences in kids are mostly a result of culture and age. In other words, kids are not born with a taste for fat and processed foods – they learn to like these foods. This study included 1705 children between the ages of 6 and 9 in Italy, Estonia, Cyprus, Belgium, Sweden, Germany, Hungary and Spain, and evaluated their preferences for sugar content in apple juice; and fat, salt and MSG in crackers. The researchers concluded that older children tend to like sugar and salt, with a 34% increase in the propensity to prefer salt and a 29% increase the propensity to like sugar for each additional year of age.
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KIDS AREN’T BORN LOVING MCDONALD’S / Dr. Pam Popper
You can learn (and teach your kids) to prefer healthy foods by simply ditching the unhealthy stuff and waiting for your tastes to change. 70% of the German children like crackers with added fat, while only 35% of the children in Cyprus preferred higher-fat crackers. German children preferred plain apple juice, while the children in Sweden, Italy, and Hungary preferred sweetened juice. So the take home point is this – all children do not love unhealthy foods. Many American and Westernized children have been taught to like fast food, processed foods, fat and sugar. But they can be taught to like other foods too and it is quite simple to do it – just stop giving them the bad foods, start giving them good foods, and wait for their tastes to change!
About the Author Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director and Founder of The Wellness Forum, which, among other things, offers programming in schools designed to improve children’s health through better nutrition. Dr. Popper is the author of several books; her most recent is Solving America’s Healthcare Crisis. She serves on the Physician’s Steering Committee and the President’s Board for the Physicians’ Committee for Responsible Medicine in Washington D.C. Dr. Popper is one of the health care professionals involved in the famed Sacramento Food Bank Project, in which economically disadvantaged people were shown how to reverse their diseases and eliminate medications with diet. She has been featured in many widely distributed documentaries, including Processed People and Making a Killing and appears in a new film, Forks Over Knives, which played in major theaters throughout North America in 2011. She is one of the co-authors of the companion book which is on the New York Times bestseller list. Tap here for more about Dr. Popper. VegWorld Magazine
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NUTRITION & THRIVING
3 Hurdles to Getting Slim in the New Year and How to Jump Them
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
3 HURDLES TO GETTING SLIM
IN THE NEW YEAR
AND HOW TO JUMP THEM by Dr. Pam Popper and Dr. Michael Greger
I
t’s January 2014. And, in the excitement and anticipation of the new year, many of us resolve — like so many times before — to kick that junk food habit and get healthy and slim.
But, you might wonder, if you’ve made this resolution before, why do you need to make it again? What got in your way of getting slim and healthy last year, the year before and likely the many years before that? The answer might be deeper than just your own resolve. Forces are at play that may be putting you at an automatic disadvantage to breaking free of those French fry cravings. To really make your resolution stick this year, you need to identify the hidden hurdles that stand in your way and how to jump them. Here’s some help.
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
Light on Zzzzzz’s; Heavy on the Junk Food by Dr. Pam Popper
M
ost Americans live in a chronic state of sleep deprivation, and I must admit I’ve spent most of my adult life in that state too. I can speak from experience when I say that sleep deprivation results in many negative consequences, including sometimes not being very nice to be around. And now, a new study shows the sleep deprivation results in changes in the brain that lead to less healthy food choices. Scientists used Magnetic Resonance Imaging (MRI) to measure brain activity in 23 participants after a good night’s sleep and then after a sleepless night. The researchers observed changes in the frontal lobe, which governs complex decision making, and the reward center of the brain (the amygdala) after the sleepless night. The results showed that decision making was impaired, while more primal regions of the brain that deal with seeking pleasure and reward were enhanced. To show how this impacted food choices, the researchers measured brain activity as the subjects were shown 80 food images that ranged from healthy choices like fruit and vegetables to high-caloric and unhealthy choices, such as donuts and pizza. The participants were given the food they craved most after the MRI scan.
VegWorld Magazine
A new study shows that people who are sleep deprived tend to crave fattening foods over healthy ones.
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
You don’t only feel refreshed and energized after a good night’s sleep, but you’ll stay slimmer too. It is well documented that sleep deprived people are more likely to become overweight or obese.
On days when the participants were sleep deprived, potato chips and junk foods stimulated stronger responses. The sleepier each person described herself as being, the stronger her desire for desserts and junk foods. Food choices made in response to fatigue comprised about 600 extra calories more than choices made when a participant was well-rested. Interestingly, hunger levels were no different whether or not subjects had enough sleep — only the type of food each craved was affected. It is well documented that sleep deprived people and people who perform shift work are more likely to become overweight or obese. This is partly attributable to abnormal hormone production result-
VegWorld Magazine
ing from lack of sleep. But now we can add another factor: Poor food choices. The Solution: If losing weight and getting healthy is on your “to do” list for 2014, make sure to add one more resolution: Get plenty of sleep. Sleep is essential for your all-around good health, and now we know it’s essential for your slim waistline too.
Newsflash: Sugary Foods Are Addictive! by Dr. Michael Greger
A
s if we didn’t already know donuts were addicting, evidence from PET scans suggests brain activity changes from the over-
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
consumption of sugar may parallel that of drug addiction. In the video below, Dr. Michael Greger discusses how diminished “pleasure center” dopamine pathway sensitivity in obese individuals may be analogous to that found in cocaine addicts and alcoholics. Given this, is it any wonder you’ve found it hard to stick to a healthyeating resolution? Evidence shows that changes in brain activity from eating too much sugar and fat are similar to that of drug addiction.
Newsflash #2: Fatty Foods Are Also Addictive! by Dr. Michael Greger
I
n addition to sugar, recent studies show that those eating calorie-dense diets may also have a reduced capacity to enjoy all of life’s pleasures by deadening dopamine pathways in the brain. As a result, these individuals — much
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
like drug addicts — need to consume more and more fatty foods just to experience the same degree of pleasure.
This leads to what has been coined “the pleasure trap.” Dr. Greger discusses the science behind this phenomenon in the video below.
Even an Old Tongue Can Learn New Tricks Here’s the good news: Unlike a person addicted to cocaine, if you are addicted to fat and sugar, you can — with just a little resolve — easily overcome your addictions. As explained in the video on the next page, research shows that by simply starting to eat healthy, we can actually change how things taste. And those who switch to eating a plant-based diet eat hundreds of fewer calories without even trying. Plant foods tend to be naturally dilute, given their water and fiber content. Not only is fiber caloriefree, but one might think of it has having “negative” calories, given the fermentation of fiber in our bowel into anti-obesity compounds (as well as anti-inflammatory, anti-cancer compounds). So, if you really want to lose weight this year—and keep it off— get your zzzzz’s and a little resolve, and dive into more fruits and vegetables. VegWorld Magazine
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3 HURDLES TO GETTING SLIM / Dr. Pam Popper & Dr. Michael Greger
About the Author
Dr. Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions, testified before Congress, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States. Dr. Greger’s recent scientific publications in the American Journal of Preventive Medicine, Biosecurity and Bioterrorism, Critical Reviews in Microbiology, Family & Community Health, and the International Journal of Food Safety, Nutrition, and Public Health explore the public health implications of industrialized animal agriculture. Dr. Greger is also licensed as a general practitioner specializing in clinical nutrition and was a founding member of the American College of Lifestyle Medicine. Dr. Greger’s nutrition work can be found at NutritionFacts.org, which is now a 501c3 nonprofit charity.
About the Author
Dr. Pam Popper is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director and Founder of The Wellness Forum, which, among other things, offers programming in schools designed to improve children’s health through better nutrition. Dr. Popper is the author of several books; her most recent is Solving America’s Healthcare Crisis. She serves on the Physician’s Steering Committee and the President’s Board for the Physicians’ Committee for Responsible Medicine in Washington D.C. Dr. Popper is one of the health care professionals involved in the famed Sacramento Food Bank Project, in which economically disadvantaged people were shown how to reverse their diseases and eliminate medications with diet. She has been featured in many widely distributed documentaries, including Processed People and Making a Killing and appears in a new film, Forks Over Knives, which played in major theaters throughout North America in 2011. She is one of the co-authors of the companion book which is on the New York Times bestseller list. Tap here for more about Dr. Popper. VegWorld Magazine
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IMAGINE
THE DAY WHEN ALL ANIMALS ARE FREE TO BE.
Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change.
Join us. MercyForAnimals.org
FEATURE 8 Tricks to Make Your Veggie Resolutions Stick
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK
8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK
N
ew Year’s resolutions: Everyone has them; most of us break them.
It’s a yearly ritual for many. We go through the trouble of spending months deliberating and pondering exactly what kind of resolutions we can make and to which we think we can commit. In January we are full force. By February, it’s getting a bit harder. And by March, many of us have fallen well off the wagon. This year, many of you likely may have vowed to eat better and get healthier. Maybe you’ve read how vegans avoid the top 15 killers; maybe you think if Bill Clinton and Einstein went veggie, there
VegWorld Magazine
must be something to it; or maybe you’ve just realized how awesome veggie cuisine can be. But whether you’ve resolved to go cold (no-)turkey vegan or just eat more whole fruits and veggies, you may need some help making that resolution stick. Take heart. There are countless things you can do to keep the power in your hands and make your plant-based vow stick. To help, we present VegWorld Magazine’s list of top 8 ways to stay inspired in your vegan lifestyle, while avoiding the most common traps and pitfalls that shake us off the wagon.
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK But that’s nothing compared to the availability of meat alternatives! First there was TVP (textured vegetable protein), which worked well for chilies and meaty sauces. Once seitan and other “wheat meats” entered the market, a slew of mock hot dogs, sausages, beef, shrimp and chicken — each better than the one before — appeared on supermarket shelves. And now, an award winning chicken-less product made of tapioca has entered the market, fooling even the greatest food critics. And, let’s not forget the endless varieties of vegan sweets and cheesy chips.
Eating whole plant foods is best. But if your veg resolution is in jeopardy, take heart that there’s not an animal-based dish that can’t be replicated vegan.
1. Anything You Can Eat I Can Eat Vegan… One of the top reasons people fail to stick to a veggie diet is a longing for many of the foods they grew up on or love to eat … a feeling they are missing out on something. But these days, you don’t have to pine away for lost favorites. Whether your personal weakness is for barbeque or cheesecake you can have it vegan. And it will taste awesome!
Ultimately, of course, the best diet for your health — and figure — is a whole-food, plant-strong diet. But, if it’s the difference between success and failure, there’s not an animal-based dish that can’t be replicated vegan, deliciously and easily.
2. Make “Veg” the New Social Thing Another reason many fall off the veggie wagon is a feeling of isolation or separation — from their
Vegginess loves company. So don’t let your food choices divide you from loved ones - share them.
With the growing trend of veggie cuisine (as well as an alarming rise in allergies) has come a multitude of new and improved alternative products. There are more types of dairy milk alternatives than can be listed here and vegan cheeses that range from the familiar textures of good old sticky American slices, to shredded mozzarella for pizza, to more refined goat cheeses, and even a select few gourmet aged cheeses. Incredible new gourmet cheese recipe books are also now available to show you how to make them yourself.
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK friends, family and social life. But this doesn’t have to be the case if you take the time to integrate your new lifestyle right. Chances are most of the people you know — regardless of how open-minded they may or may not be — have a strong desire to look younger and feel healthier. Serve as a role model of health and glowing beauty and others will hop on board. And, in the meantime, make your new lifestyle accessible and more familiar to your loved ones. Take the initiative to host plant-based dinner parties with a few friends, or invite them to bring a dish to a vegan potluck. And when you are invited elsewhere, bring a veggie dish that will blow them away and have them asking for more. If none of that will work for you, there’s always the concept of vegan before 6, which allows you to eat whole plant foods all day, without putting the slightest crimp in your nightlife.
3. Invest Time to Watch Inspiring Documentaries It’s March, and your will is waning. What do you do? We say: Pop in a movie and get inspired! The past few years has seen the release of a plethora of truly motivating films. Such documentaries include (but certainly are not limited to) Fat, Sick and Nearly Dead, Ghosts in Our Machine, Vegucated, Earthlings, and Forks Over Knives. Some of these powerful movies tell the stories of people’s rise from grave illness to radiant health with the power of whole foods and juices. Others present heart-wrenching photos and films of the abuse and conditions in factory farms and research facilities. All are truly motivational when you need that extra push.
Feel your will waning? Snuggle up with someone you love and pop in an inspiring film, like Ghosts in Our Machine or Fat, Sick and Nearly Dead.
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK could write down the date each time you notice an improvement in your condition. You could even secretly keep a “compliments” journal and delight in how many more you will receive about your healthier and thinner appearance. If it helps your self-confidence then indulge in some before and after photos of your vegan journey. Keep them for your own reference or post them publicly and revel in the praise loved ones will offer! Lots of people shy away from sharing their experiences publicly, but doing so might not only be helpful for you, you might just inspire someone else to change their life along the way. There’s nothing like a juice fast to reset your palate and make that veg transition easy and delicious.
4. Enjoy a Juice Fast Juice fasting (or as we call it, “feasting”) is possibly the fastest and easiest way to do a major overhaul on your physical, mental, and emotional health all in one straight shot (of fresh juice that is). It’s also the quickest way to reset your palate and leave you actually craving fresh, whole fruits and veggies. After a juice fast you’ll have a renewed sense of how and what to feed your body. The correlation between what you eat and how you feel is never stronger than after fasting. The messages your body sends about what it does and doesn’t like will be loud and clear, which is incredibly helpful for those making major dietary changes as well as those who just need a pick-me-up on the road to better health.
6. Learn how to make dressings and sauces! Sugar and spice makes everything nice! Think about it. When people smell foods that make their mouths water it’s the seasoning, sauce, dressing, marinade, or spice rub that smells appetizing. In reality a slab of plain chicken baking in an oven isn’t going to smell any more appetizing than the sulfurous wafts coming out of a pot of boiling cabbage. What entices us all is the seasoning, and when you If you really want to stick to your guns, keep a “compliments” journal of what friends say about your healthier and thinner appearance. That should do it!
5. Mark Milestones in Your Health and Appearance It’s a fact: Seeing successes, no matter how large or small, keeps you motivated. Keep a journal of what you eat and how you feel the next day to help you realize, firsthand, the benefits of a veggie lifestyle. If you’re struggling with health issues you
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK
Why not make your veggie lifestyle a little easier? Every time you are inspired to make an exciting new or favorite dish, put away a little extra for another day when you don’t feel so inspired.
master this, you will be able to make anything taste incredible enough to make it drool-worthy! There are endless sources for sauce recipes. Take advantage and get cooking.
7. Find what you love and make extra! It is so easy to get discouraged when you’re low on staples and out of inspiration for a meal. Don’t be tempted by non-vegan takeout. Think ahead instead. Every time you cook something you love, be sure to make extra and squirrel it away for the days when you mindlessly peruse the fridge in search of something that doesn’t take too much time to prepare. Sauces, soups, curries, and chili can be refrigerated or frozen. They can be your entire meal, or they can spice up living veggies, rice and beans in no time.
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8 TRICKS TO MAKE YOUR VEGGIE RESOLUTION STICK
8. Make a Pinterest or Instagram Page It’s 2014. Take advantage of it. Instagram and Pintrest are great places to store up and easily peruse recipes so you never get the “don’t-know-what-to-eat blues.”
Lack of inspiration and boredom with the same thing every day is a top reason people have difficulty in keeping up with a plant-based diet. Whether you’re a novice or a well-seasoned vegan chef, eventually you will run out of ideas. Don’t let this be the “moment of weakness” that has you calling Dominoes “just this one time.” One sure way to stave off the don’t-know-what-toeat blues is by constantly perusing and adding to the hoard of recipes you can store up in pinterest or Instagram. The idea here is to get all of the recipes you love or would like to try into one place you can easily access. Once you have done this for a while, you will have instant access to hundreds of meal ideas, allowing inspiration to strike. This is also a helpful tool to use with kids because often a picture of a dish is far more appetizing to them than the description of ingredients might be.
Good Luck in 2014! No matter why you have chosen to embark on a veggie journey, we congratulate you. Doing it right, and seeing the results, is by far the best way to make those changes stick. But no matter how you do it, you will be glad you did.
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RECIPES FOR FOODIES
Thai Coconut Soup with Lemongrass Corn Chowder Polenta Cakes with Mushroom Gravy Carrot Croquettes Cornbread Japanese Ume Rice Ginger Lime Carrot Soup Black-Eyed Peas with Kale Low-Glycemic Chocolate Chunk Cookies
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THAI COCONUT SOUP WITH LEMONGRASS
THAI COCONUT
SOUP WITH
LEMONGRASS Recipe from The 30 Minute Vegan Soup’s On!
by Mark Reinfeld
VegWorld Magazine
SERVES 6 TO 8
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THAI COCONUT SOUP WITH LEMONGRASS
Organic Ingredients:
Preparation:
• 4 cups of vegetable stock or water
1. Place the vegetable stock and coconut milk
• 2 (15-ounce) cans coconut milk
in a 3 quart pot over medium heat. Crush the lemongrass and place in the pot along
• 3 (6-inch) lemongrass stalks
with the ginger, garlic, chile pepper, Kaffir
• 1 tablespoon peeled and minced fresh
lime leaves, shiitake mushrooms, and carrot,
ginger OR 1 (1-inch) piece of galangal
and stir well.
root, sliced • 2 garlic cloves, pressed or minced
2. Cook for 10 minutes, stirring occasionally. Add the broccoli florets and cook for 10
• 2 teaspoons seeded and diced hot chile pepper • 5 large Kaffir lime leaves OR 3 tablespoons freshly squeezed lime juice • 3 large Shiitake mushrooms, sliced thinly • 1 cup thinly sliced carrot • 1 cup small broccoli florets • ¾ teaspoon sea salt, or to taste
minutes, stirring occasionally. If you have more time, and for best results, allow to cook for an additional 10 minutes, to allow more of the lemongrass and Kaffir lime leaves to permeate the dish.
3. Add the remaining ingredients and stir well. Remove the lemongrass, Kaffir lime leaves and galangal, if using, before serving.
• 2 tablespoons wheat-free tamari or other soy sauce • ¾ cup of snow peas sliced in half lengthwise
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CORN CHOWDER
CORN CHOWDER Recipe from The 30 Minute Vegan Soup’s On! by Mark Reinfeld
SERVES 6 TO 8
Organic Ingredients: • 4 ½ cups of vegetable stock or water • 4 cups fresh or frozen corn • 1 ½ cups diced yellow onion • ¾ cup diced Shittake mushrooms • 5 garlic cloves • 2 teaspoons sea salt, or to taste
• ½ teaspoon chipotle chile powder or 1 teaspoon chili powder • Pinch of cayenne pepper • ¾ cup cashews ( optionally toasted) • 1 tablespoon freshly squeezed lime juice • 1 ½ tablespoons minced fresh dill
• ¼ teaspoon ground black pepper
• 1 cup sliced cherry tomatoes or seeded and diced red bell pepper
• 1 teaspoon ground tumeric ( optional)
• Black sesame seeds, for garnish
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CORN CHOWDER
Preparation: 1. Place the vegetable stock in a 3 – quart pot over medium heat. Add 3 cups of corn and all the remaining ingredients except the cashews, lime juice, dill, cherry tomatoes, and sesame seeds, and cook for 15 minutes, stirring occasionally. 2. Place the cashews in a large blender with 2 cups of the liquid from the pot and blend until very creamy. Carefully place the remaining contents of the pot in the blender and blend until very creamy. Return the mixture to the pot over medium heat. 3. Add the remaining ingredients, including the remaining cup of corn, and except the sesame seeds, and cook for 5 minutes, stirring occasionally. Garnish with sesame seeds before serving.
About the Author
Mark Reinfeld is the winner of Vegan.com’s Recipe of the Year Award for 2011 and has over 20 years experience preparing creative vegan and raw food cuisine. Mark was the Executive Chef for the North American Vegetarian Society’s 2012 Summerfest, one of the largest vegetarian conferences in the world. He is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”. He is the founding chef of the Blossoming Lotus Restaurant, winner of Honolulu Advertiser’s ‘Ilima Award for “Best Restaurant on Kaua’i”. Mark is also the recipient of a Platinum Carrot Award for living foods – a national award given by the Aspen Center of Integral Health to America’s top “innovative and trailblazing healthy chefs.
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POLENTA CAKES WITH MUSHROOM GRAVY
POLENTA CAKES WITH
MUSHROOM GRAVY by Chef Babette
Polenta Cake Ingredients: • 4 cups water • 1 cup yellow polenta • 1 tsp sea salt • 2 tbsp no salt seasoning • 1/4 cup finely chopped kale (optional)
Polenta Cake Procedure: Boil water, add salt and whisk in polenta. Once fully incorporated reduce heat, add no salt seasoning and kale. Pour polenta in a container that will allow polenta to become firm after refrigerated and sliceable for polenta cakes. Heat tbsp olive oil in a saucepan and brown polenta cakes on both sides. Serve with mushroom gravy.
Mushroom Gravy Ingredients: • 1/4 cup olive oil • 1/2 sliced red onion • 1 cup sliced baby bella mushrooms • 2 tablespoons flour • 2 tablespoons Braggs • 1 ½ cups warm water
Mushroom Gravy Procedure: In a sauce pan add olive oil, red onion and baby bella mushrooms. Heat ingredients and add flour until brown. Add the Braggs, pour in the warm water and whisk until smooth. VegWorld Magazine
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CARROT CROQUETTES
CARROT CROQUETTES by Chef Babette
Croquette Ingredients:
Croquette Procedure:
• 6 cups carrot pulp
Mix all ingredients well in a large mixing bowl
• 2 cups or more cornbread mix (see recipe below)
leaving the mixture moist but thick enough to
• 1/4 cup sesame oil
formed you’re ready to cook. Heat 1 tbsp oil
• 1/2 cup diced red onion • 1/2 cup diced red bell pepper
form croquette patties. Once patties have been in a saucepan and brown croquettes on both sides. Serve with your favorite tartar sauce.
• 2 Nori sheets (prep in high speed blender) • or two heaping tbsp sea kelp
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CORNBREAD
CORNBREAD by Chef Babette
Cornbread Mix Ingredients:
Cornbread Mix Procedure:
• 1 1/2 cups non dairy milk
Add dry ingredients to a mixing bowl and blend
• 2 cups yellow organic corn meal
wet ingredients then add to dry mix. Using a spoon mix until smooth (add more milk if
• 1 cup buckwheat flour
needed).
• 1 tsp baking powder • 1/2 tsp baking soda • 1 tsp dried parsley • 1 tsp dried sweet basil • 2 tbsp agave nectar
About the Author
Vegan soul food pioneer Babette Davis is the owner of Stuff I Eat Vegan Restaurant, a California restaurant that is vegan, organic and eco-friendly. Davis sees her path as a “spiritual philosophy that we as humans have a connection with the food we eat; therefore only the best deserves to enter our temples.” Find out more about Chef Babette by clicking here.
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JAPANESE UME RICE
JAPANESE UME RICE You may have never even heard of umeboshi before, but I encourage you to give this a try. Umeboshi plum assists digestion, improves blood quality, and is alkalinizing and detoxifying —not to mention delicious!
SERVES 4
by Chef Tess
Organic Ingredients:
Procedure:
• 1 cup rice (you may use any kind of brown rice or forbidden black rice)
1. Place the rice and water in a medium
• 2 cups water • 1 tablespoon umeboshi (ume plum) vinegar • 4 teaspoons fresh lime juice • 1 tablespoon toasted sesame oil
pot with a tight-fitting lid. Bring to a boil over high heat, then reduce heat to low and simmer until all of the water is absorbed and the rice is tender. Set aside to cool. 2. In a large bowl, combine the ume vin-
• 1 teaspoon umeboshi plum paste
egar, lime juice, sesame oil, and plum
Add last:
paste. Whisk until smooth. Add the rice
• ¼ cup EACH: Finely chopped red cabbage, grated carrot, minced white onion, and minced green onions
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and vegetables and stir until well combined. Serve at room temperature or cold. Do not reheat.
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JAPANESE UME RICE
GINGER LIME
CARROT
SOUP This soup is pure, vibrant, delicious health in a bowl! If it were any healthier, it might be illegal in certain states. In fact, let’s just keep this between you and me.
by Chef Tess
SERVES 4
Organic Ingredients:
Procedure:
• One medium sweet potato, baked until soft (1 cup sweet potato flesh)
1. Bake the sweet potato if you haven’t already done so. Remove the skin and set aside.
• 3 medium-large carrots, trimmed and chopped (1½ cups chopped carrots)
2. In a medium pot, place the carrots in 2 cups of the nondairy milk. Cover and bring to a boil over medium-high heat. Reduce heat to low and simmer, uncovered, until the carrots are tender. This should take about 20 minutes.
• 2 cups plus 1 additional cup nondairy milk (plain and unsweetened) • 2 tablespoons grated fresh ginger • 1 tablespoon fresh lime juice
• ¼ - ½ teaspoon ground cayenne (½ teaspoon will make it very spicy)
3. Place the sweet potato in a blender along with the carrots and milk. Add the additional 1 cup of milk and all of the remaining ingredients (except the cilantro). Blend well, until very smooth. Serve immediately, topped with cilantro. Let the moaning begin!
• For serving: ¼ cup chopped cilantro
Serves 4/GF/SF (if using soy-free milk)/Green
• 2 large cloves garlic, minced or pressed • 1¼ teaspoons sea salt
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BLACK-EYED PEAS WITH KALE
BLACK-EYED PEAS
WITH KALE This is one of those dishes I could practically live on. For one thing, it is very healthy and light, which makes it perfect for losing weight or staying trim. However, it’s also extremely tasty and very easy to throw together. It is loosely based on the dish “Hoppin’ John” which is meant to bring good luck in the New Year. This entrée does work best with soaked peas, so you may want to plan ahead just a bit for maximum goodness. If you like, you can serve this over a grain such as brown rice or amaranth.
SERVES 4
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by Chef Tess
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BLACK-EYED PEAS WITH KALE
Organic Ingredients:
Preparation:
• 1½ cups dry black-eyed peas, preferably
1. If you’re using soaked black-eyed peas, drain them to remove the soaking water and then rinse them. If you’re using unsoaked beans, rinse them well, then drain them.
soaked • ½ cup diced onion • 3½ cups vegan “chicken” broth* • 4 bay leaves • 4-inch piece of kombu (a type of kelp available in your local Asian grocery) • 2 cups (packed) kale, preferably lacinato (cut into thin ribbons) • 6 medium cloves garlic, pressed or minced • 2 teaspoons each: sea salt, nutritional yeast powder, and olive oil • ¼ cup (4 tablespoons) fresh lemon juice • To Taste (optional): hot sauce of your choice (habanero, tabasco, etc.)
2. Place the beans in a pressure cooker (or a regular pot with a tight fitting lid). Add the onion, broth, bay leaves, and kombu and bring to a boil over high heat. Reduce the heat to low and simmer until the black-eyed peas are tender. For soaked peas, this will take about 15 minutes in the pressure cooker (after the top begins to spin) or 45 minutes in a regular pot. For unsoaked peas, this will usually take at least 10 minutes longer in the pressure cooker and 30 minutes longer in a regular pot. 3. Once the beans are finally done, drain off most of the excess liquid. Remove the bay leaves and kombu. Next, mix in the kale and garlic. Cook over medium-high heat for about 5 minutes, stirring often, until the kale is wilted. 4. Stir in the salt, nutritional yeast, olive oil, and lemon juice. Top with some of the hot sauce (if you are a spicy baby) and serve. Serves 4; GF/SF/Green *You may need more liquid if you are using unsoaked peas.
About the Author
Quintessence (“Tess”) Challis is an author, vegan chef, and wellness coach. Tess began her holistic health journey in her late teens. After a lifetime of numerous health ailments (including severe acne, obesity, constant illnesses, anxiety, and depression), she found that a vegan diet along with an inner wellness regime made all the difference. In 1994, Tess began to work as a personal chef across the country. In 2008, she shifted her focus to writing, coaching, speaking, and teaching healthy plant-based cooking. Her books include “Radiant Health, Inner Wealth,” “The Two-Week Wellness Solution” (foreword by Dr. Neal Barnard), “Radiance 4 Life” (foreword by Robert Cheeke). and “Get Waisted: 100 Addictively Delicious Plant-Based Entrees” (co-authored by Dr. Mary Clifton).
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LOW-GLYCEMIC CHOCOLATE CHUNK COOKIES
LOW-GLYCEMIC
CHOCOLATE CHUNK COOKIES SERVES 12
by Cherie Soria
Yield: About 2 ½ dozen small cookies
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LOW-GLYCEMIC CHOCOLATE CHUNK COOKIES
Organic Ingredients: • 1 1/2 cups almonds, soaked 8 to 12 hours, drained and rinsed • 1 1/2 cup walnuts, soaked 8 to 12 hours, drained and rinsed • 1 cup packed pitted dates, chopped
Preparation: 1. Put the soaked almonds in a food processor outfitted with the “S” blade and process for a minute or so, until the almonds are ground to a course meal. Add the soaked walnuts and the dates to the food processor along with the cinnamon and vanilla, and process until the mixture becomes sticky. Remove the mixture to a large bowl.
• 1 teaspoon cinnamon • 1/2 teaspoon vanilla extract • 5 sugar-free Lakanto Chocolate bars (1 cup), diced 1/4- to 3/8-inch chunks • 1/2 cup chopped walnuts, soaked and dehydrated
Storage Suggestion: Stored in a sealed glass container, cookies will keep for 1 month in the refrigerator, and 4 months in the freezer.
2. Toss in the chocolate bar chunks and dehydrated walnuts, and stir well. 3. Place the mixture on a non-stick surface, like a Paraflex sheet and form the dough into a long roll about 2- inches in diameter. Slice 1/2-inch rounds and, using your palm, flatten slightly to form an even circle. 4. Place the cookies on an unlined, dehydrator tray and dehydrate at 105 degrees for 8 to 12 hours or until the desired crispness is achieved.
Variations: Lakanto Chocolate bars come in a variety of delicious flavors, including mint, orange, vanilla or plain chocolate. Try them all!
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About the Author
Raw food revolutionary, Cherie Soria, is the founder and director of Living Light Culinary Institute, and has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for more than 20 years and vegetarian culinary arts for 40 years. Cherie is also the author of four books, including Raw Food Revolution Diet and Raw Food For Dummies. Cherie and her husband, Dan Ladermann own and operate several raw food businesses besides Living Light Culinary Institute, including a Living Light Cafe, Living Light Marketplace, a retail store providing gifts for chefs and products for healthful living, and the historic, eco-friendly Living Light Inn, all located on the beautiful Mendocino coast of northern California. They also host the Living Light Chef Showcase: Hot Chefs, Cool Kitchen, an event that highlights twelve of the world’s top raw food chefs and instructors each August at the Living Light Center, which is streamed over the internet to thousands of people worldwide. Cherie and Dan have received numerous awards and accolades for Living Light International, which is recognized as one of the leading raw food businesses in the world.
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SPOTLIGHT ON COMPASSION
Giving the Animals a Voice
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SPOTLIGHT ON COMPASSION: GIVING THE ANIMALS A VOICE
SPOTLIGHT ON COMPASSION:
GIVING THE ANIMALS
A VOICE VegWorld Magazine
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SPOTLIGHT ON COMPASSION: GIVING THE ANIMALS A VOICE
F
or more than ten years, award-winning photojournalist and activist Jo-Anne McArthur has investigated and documented the plight of animals in captivity around the world – a “war photographer” in an unseen and often intentionally ignored war on animals we eat, wear, experiment on, and use for our entertainment. Jo-Anne’s first book “We Animals” (Lantern Books) includes more than 100 photographs shot over the last decade in 40 countries. Many of them grace the pages of this interview. Aside from her work being published and exhibited internationally, Jo-Anne makes her photos freely available to animal advocacy organizations. Her photos have been seen by millions of people around the world through nearly 100 highly visible public and media campaigns by organizations such as Igualdad Animal, Sea Shepherd Conservation
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Society, Toronto Pig Save, Animals Asia, Farm Sanctuary, and the Jane Goodall Institute. Jo-Anne’s life and work is currently on the big screen in the feature-length documentary The Ghosts in Our Machine by filmmaker Liz Marshall. VegWorld Magazine publisher and founder Steve Prussack had the opportunity to meet Jo-Anne at an opening screening of the incredible film mentioned above. Here is what we found out. VegWorld (VW): What do you seek to capture in your photographs? Jo-Anne McArthur (Jo-Anne): We’re inundated with cute images of our companion animals, and every sort of portrait has been made of the charismatic megafauna that we, in theory, revere, such as the tigers and polar bears. The animals we rarely see in images are those whom we confine and exploit by
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the millions each day, the animals we keep in factory farms for food and in tiny cages for fur. They make up part of our every day lives and yet they are invisible. We eat them, wear them, test on them in labs and we use them for entertainment as well. It’s these animals that I’m trying to document, so that I can shed light on the lives they lead. My hope is that when people see the images, they’ll not want to support what they’re witnessing, and then create change in their lives. I also document stories of hope, rescue, sanctuary and activism, and in these images, we can glimpse a kinder world for animals. VW: How did you redirect your photography career to focus on providing a voice for the animals? Jo-Anne: It was over a decade ago that a mentor of mine, Larry Towell, encouraged me to shoot what I love, and to shoot what I know. What I loved was protecting and helping animals and so, slowly, the camera became more of a tool for animal
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rights activism than its former use to me. VW: What have you discovered during your undercover assignments about the way animals are treated in various cultures? Jo-Anne: A lot of us know about the cultural differences in how we treat animals differently around the world, but what I’d rather do in my work is draw parallels. I’ve documented factory farms in Australia, Cambodia and Sweden. I’ve documented slaughter in Canada, Tanzania and in Spain. What I’ve learned is that it’s all cruel. The animals live in a state of living death on farms, and they go to their deaths unwillingly and in fear. It’s easy to point fingers at other countries or cultures and say that bad things happen over there, but cruelty to animals is global, whether we’re talking about vivisection, elephants used in circuses, or
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SPOTLIGHT ON COMPASSION: GIVING THE ANIMALS A VOICE
pigs and dogs being killed for food. They all suffer, and it all needs to end. VW: What is your most memorable undercover assignment? Jo-Anne: There isn’t a most memorable, but what means most to me is working with wonderful people that I can trust. We form tight bonds and we do the best work we can. I’ve worked with organizations, films and regular concerned citizens looking to expose the truth in Australia, Canada, Laos, Spain and Sweden, for the most part, and we’ve done some great work that I’m proud to have taken part in. VW: Which image stands out in your mind as the most powerful voice of the suffering of animals? Please explain. Jo-Anne: There are images that are powerful to me, and most convey our complex and often cruel
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relationship to non-human animals, and that best convey the message of We Animals, but these aren’t necessarily the images that have become iconic or often-shared by the public. The images that mean the most to me show just how “trapped” animals are by us. It doesn’t have to be literal, like an animal in a cage. It can be a girl walking in Manhattan, holding a taxidermied deer head, or a pig looking out of one of the openings of a slaughterhouse-bound transport truck. Some of the most powerful images are expressions of joy, like the image of Farm Sanctuary Co-Founder Gene Baur with Opie, a calf he rescued, who lived 16 years at Gene’s sanctuary in Watkins Glen. VW: How did you get involved with having your work mission captured in the incredible documentary “Ghosts in our Machine?” Jo-Anne: The film’s Director, Liz Marshall, had taken an interest in We Animals a few years prior to asking me if I would be the protagonist in the film.
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SPOTLIGHT ON COMPASSION: GIVING THE ANIMALS A VOICE She saw that I was someone who had dedicated my life to my work for animals and thought that this would be a great way to express a message about animal sentience, telling stories through me and my photographs. That was 3 years ago now! VW: What was the experience like to be filmed while doing such powerful (and risky) work? Jo-Anne: Liz works unobtrusively and with a really wonderful team who made me feel at ease. I certainly felt awkward at first, and didn’t know how to just “be” in front of the camera, but that changed as time went on (thank goodness for Liz and her editors!) While we were shooting in the fur farms, I didn’t pay much attention to the film crew at all because stakes are high and good work needs to be done fast, so there was no time to think about them being there; I sort of just focused on the animals. It was really great to be working with her
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amazing film crew during shoots, and the team usually consisted of Liz, John Price, Jason Milligan and Iris Ng. VW: How has mainstream media reacted with regard to publishing your images so the world can see the truth about the suffering of animals? Jo-Anne: The photos are getting out there more than ever, which is wonderful, but it’s not just my images and stories, but the stories of many activists, journalists, campaigners and photographers. We’re seeing the issue of animal rights in even the largest publications around the world now. We’re getting there, we’re reaching a tipping point, and it’s exciting to be a small part of that. VW: Have you seen any examples of how your work has changed the eating and lifestyle habits of others?
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SPOTLIGHT ON COMPASSION: GIVING THE ANIMALS A VOICE
Jo-Anne: Not “any” examples but “many” examples for sure! Each day, people reach out on email or social media with stories about how both We Animals and The Ghosts in Our Machine has affected them and moved them to change. This is why I continue doing the work I do; because I know it’s changing the hearts and minds of so many. VW: What is the best way to get the word out about the hidden torture and suffering of animals? Jo-Anne: Rather than a “best way”, I’d say that a diversity of tactics is most important. From lobbying to leafleting, from taking photos to writing papers, from enticing people with great vegan food to visiting sanctuaries, if we can all speak up and take a stand in the way we know best, a kinder world will eventually evolve. VW: You clearly have direct evidence to the emotional suffering of many animals. What are they saying?
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Jo-Anne: I can’t speak for others but we know that animals can suffer from physical and emotional discomfort and trauma just as we do. In that, we have a responsibility not to cause harm and pain to others. VW: What are your plans for the future? Jo-Anne: To keep on this path of animal advocacy. The photos I take need to become as visible and as far reaching as possible. The We Animals Humane Education Program needs to expand its reach too. To do more and more talks about animals, all the while promoting the We Animals book and The Ghosts in Our Machine. Learn more about Jo-Anne and her incredible work by visiting her website, We Animals by tapping here.
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REVIEWS
AND RECOMMENDATIONS
Pick of the Month: Juice Guru Program Veggie World Travels: Norfolk, Virginia
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PICK OF THE MONTH
PICK OF THE MONTH:
CERTIFIED JUICE GURU
PRACTITIONER
PROGRAM
J
uice Guru Certification Program was developed by VegWorld Magazine’s publisher Steve Prussack with Bo Rinaldi (“Bo Knows”, first year of VegWorld Magazine.)
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The idea follows that juicing is the hottest health trend today. We felt that if more people embark on juice fasts, more people will awaken to the impact of their food choices (a “reset” really tunes us into the right foods we should be eating.)
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PICK OF THE MONTH What better way to spread this message then to
plete Idiot’s Guide to Juice Fasting” that the job
create a certified course that allows you to lead
market is missing needed leaders to spearhead this
juice cleanses in your community and make some
movement. We feel this program can change the
good money doing it?
world as we work with you on this goal.
We found out after launching our book “The Com-
Watch this video presentation to find out more.
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VEGGIE TRAVEL
A NEW YEAR AND NEW TASTE TREATS IN
NORFOLK, VIRGINIA: THE VIRGINIA PORT CITY’S MENU SPANS TAPAS TO FULL-COURSE FEASTS Story and Photographs by Robin Tierney
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VEGGIE TRAVEL
T
his April, after extensive renovation, Norfolk’s world-acclaimed Chrysler Museum of Art will reopen. But you don’t have to wait to experience culinary artistry in Virginia’s port city.
“I’ve lived in a few Navy towns and this one stands out for its array of locally owned restaurants committed to supporting local farmers and communities,” said Sarah Withrow King.
With the PETA headquarters gleaming on the bank of the Elizabeth River, it’s no surprise that savvy chefs include vegan choices on their menus. But even mainstream diners are demanding fresh, creative plant-based fare.
Appetizing developments, revitalization efforts and eco-friendly Tide light rail and NET (Norfolk Electric Transit) make this a good time to visit. One thing hasn’t changed: you don’t have to dress for dinner. In Norfolk restaurants, all eyes focus on the plates.
You’ll find plenty of it now in Norfolk, and, fitting for a world-class port, it comes in a spectrum of international flavors.
The hard part is deciding where to eat. Great places have opened and expanded around town. Here are some favorite finds in the historic Ghent neighbor-
Fitting for its world-class port, creative plant-based fare in Norfolk, Virginia comes in a spectrum of international flavors.
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With so many veggie options, you’ll need to spend more than just a weekend in Norfolk to try them all. Great standby’s, like Pasha Mezze pictured here, are expanding to accommodate a growing fan base.
hood, where cafes cluster along Colley Avenue and its sidestreets. Pasha Mezze www.pashamezze.com, has recently expanded to accommodate its growing fan base. Known for outstanding Mediterranean fare, it calls its new morning service “Express,” but robust brews and home-cooked dishes, including a toasty-hot eggplant creation, invite lingering. At Bardo Edibles + Elixirs www.bardoeats.com, tapas are priced at four levels. The many all-veg choices include bite-size banh mi, truffle edamame and coconut-lime baby bok choy. They pair well with the tangy citrus-berry infused lemonade.
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VEGGIE TRAVEL “Yorgo’s is hands-down my favorite place for breakfast or lunch,” says King. “Great bagels and so many vegan options, like chickette salad and tempeh BLTs, make it stand way out from your run-of-themill bagel joints.” It’s easy to find Yorgo’s Bageldashery www.yorgosbageldashery.com, with its outside wall painted with sunflowers. For sweet treats for vegans that also please those with food allergies, visit Carolina Cupcakery www. carolinacupcakery.com. (My favorite: the almond cupcakes.) By demand, the Cupcakery now shares its secrets in weekly baking classes. Demonstrating Norfolk’s embrace of the eat/buy local movement, tables overflow with salads of different shades of green and colorful veggie soups in a Ghent townhome now called Press 626 Café www.press626.com.
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Further north on Colley Avenue, Azar’s Café & Market www.azarfoods.com has been voted by locals as “best restaurant for healthy eating” for its delectable nutrition-packed Mediterranean dishes. The herb-accented falafels, creamy baba ganouj, and light pita points make a memorable meal. The emphasis is fresh and organic. Family owned and operated, Azar’s specializes in Moroccan, Lebanese and Greek. Next door, a patio of umbrella-covered tables fronts Luna Maya www.lunamayarestaurant. com, which serves made-from-scratch Bolivian interpretations of Mexican fare inspired by family recipes. Vegan hits include rich roasted chipotle, whipped guacamole and the burrito campesino. The latter’s spinach tortilla over-
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VEGGIE TRAVEL flows with borracho beans (beer-spiked pintos), diced tomatoes, mushrooms, caramelized onion, poblano peppers and cilantro-lime potatoes. By the restored Naro Theater, No Frill Bar and Grill www.nofrillgrill.com attracts crowds for entrees such as its portabello mushroom crowned with sundried tomato pesto. Order a rice bowl or salad with the house sesame-orange-ginger vinaigrette. Just north, Handsome Biscuit www.handsomebiscuit.com serves sandwiches made with secret-recipe sweet potato biscuits. The biscuits are stuffed with fresh ingredients. Anything for vegans? Yes; today it’s a biscuit brimming with seared greens and carrots.
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VEGGIE TRAVEL
To burn those tasty calories, take a walk along the Elizabeth River Trail rimming Norfolk’s handsome waterfront. Landmarks include sculptures like “The Lone Sailor” and “The Tourists,” the paddle wheel ferry dock, and the mammoth Battleship Wisconsin. Close to the water, downtown beckons with late1700s homes, cheerful metal sculptures, and murals depicting animals from pretty ducks to wild fantasy creatures. On the edge of downtown and Ghent, Chrysler Museum of Art’s terrific Glass Studio offers free lunchtime glassmaking demonstrations. You can bring your own lunch; my delicious vegan salad, chips and dip came from Organic Food Depot www.organicfooddepot.com a few blocks away. Near the Chrysler, the historic Page House Inn www.pagehouseinn.com offers beautifully decorated rooms, and in the spirit of this foodie town, a home-cooked breakfast including vegan
choices. I bicycled by new places said to be vegan-friendly, such as Streats www.facebook.com/streats21, which serves international street-style eats, and Virginia’s first urban winery, Mermaid Winery www. mermaidwinery.com. One thing’s for sure: you need more than a weekend to sample Norfolk’s veg-centered dishes. Visitor information: www.visitnorfolktoday.com
About the Author
Robin Tierney is a travel, outdoors and food writer who gets her energy from an all plant-based diet. Her whole household is made up of vegan athletes, including their adopted American Pit Bull Terriers. Reach Robin at travelveg@live.com. Photos by Robin Tierney.
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