VegWorld 24 by VEGWORLD Magazine

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CONTENTS VegWorld Magazine - November/December 2014

THE FUN SIDE OF VEGGIE LIVING 8 Vegan Hot Sheet 16 10 Sexiest Veg Celebs 21 Life Lessons From a Veggie Yogini

FAMILY & LIFESTYLE 25 Why Is Texasâ&#x20AC;&#x2122; Ag Commissioner Attacking Schools For Healthier Meals?

The benefits of juicing are extraordinary. Find out how you can start juicing and reaping the magic right away. pg. 38

28 Sweet New Cookbook For The Holidays

Besides weight loss, why are so many celebrities jumping on the vegan bandwagon? Find out. pg. 69

NUTRITION & THRIVING 32 Save Breakfast From The Dairy Industry 34 Combat Disease With Your Dinner

JUICE GURU How can you start baking up award-winning delectable cupcakes like these? Find out. pg. 28

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38 Getting Your Juice On

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CONTENTS VegWorld Magazine - November/December 2014

RECIPES FOR FOODIES 46 Herbed Polenta Triangles 47 Pecan Crusted Tofu with Golden Gravy 50 Mexican Salad with Carob Mole Dressing 52 Caribbean Red Bean and Rice Soup 54 Thanksgiving Vegan Stuffing with Carrot Gravy 56 Jungle Peanut Butter Pie 57 Cacao Pumpkin Seed Bars 59 Curry-Marinated Asian Broccoli 61 Cauliflower Soup 63 Garlic Mashers

This peanut butter pie is so good, it’s stupid. Are you prepared to have your mind blown? Cook one of these up for the holidays. pg. 56

64 Scrumptious Shiitake Gravy

MAIN FEATURE 69 Rise of the Veg-Curious

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack Do you have what it takes to become a Vegan Survivor and experience transformation in just 10 days? Find out. pg. 14

74 Reviews and Recommendations Vegworld’s Pick of the month Veggie World Travels

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CREDITS VegWorld staff

Founder/ Publisher Steve Prussack Associate editor Julie Varon Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee Assistant editor Carol Sudaken

Contributing writers

Dr. Neal Barnard

Kathy Freston

Ally Hamilton

Steve Prussack

Mark Reinfeld

Chef Babette

Tess Challis

Robin Tierney

Jenny Ross

Dr. Michael Greger

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Issue 24 - November/December 2014 |

EDITOR´S NOTE om A message fr of the Founder azine, g a M ld r o W g e V ack Steven Pruss

elcome to the 2014 holiday edition of VegWorld Magazine. As always, we are excited to share with you our delicious celebrity chef recipes that are sure to inspire even the most skeptical family member at your holiday table.

ur intention behind VegWorld Magazine has always been to educate those new to and interested in veggie living, to inspire, and to show the world how hip the plant-based lifestyle is becoming in mainstream society. Our feature this month is about the importance of this mission in the face of the recent meteoric rise in popularity of veganism among meat eaters.

o aid in this mission, we recently collaborated with Mark Reinfeld and Bo Rinaldi of Vegan Fusion to create “Vegan Survivor.” This 10-day transformational program is designed for

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the most die-hard plant eater and complete newbie alike. We educate, inspire and motivate every “survivor” to experience a healthy transformation and stay that way for the long-term. The results with the thousands of people who have embarked on the journey are nothing short of miraculous. You can find out more about it - and what program survivors have to say - by clicking here.

e are also excited about our new “Juice Guru” section of VegWorld Magazine. We aim to inspire you to start including fresh juices in your

healthy lifestyle on a regular basis. This new section will keep you motivated while providing tips and recipes to make it stick. You will experience immediate results with Juice Guru in your daily life, and we know you will enjoy this new VegWorld feature.

f you are missing us between issues, be sure to connect with us on Facebook and through our other social media channels. We are just a click a way, and very active in those forums.

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THE FUN SIDE OF VEGETARIAN LIVING

Vegan Hot Sheet 10 Sexiest Veg Celebs Life Lessons From a Veggie Yogini

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Vegan Hot Sheet hip and happening vegan stuff THE MOST VEGAN COUNTRY IN THE WORLD: ISRAEL

The most-visited stand at the specialized food fair was that of U. S. pizza giant Domino’s, which last year launched in Israel a vegan vegetable pizza topped with soy cheese, a global first for the company which has reportedly sold 300,000 of them so far.

sraelis are flocking to veganism, to the point where even the army now has options for vegan soldiers and vegan militants woo converts by comparing meat eating to an animals’ “Holocaust”. “Four percent of Israelis define themselves as vegans, it’s the most vegan country in the world,” according to Omri Paz, organizer of the recent “Vegan Fest” fair, where stands offered pea-based hot dogs, tofu kebabs and wheat gluten goulash. The Vegan Fest in trendsetting Tel Aviv, where veganism has the most acolytes, attracted 15,000 people in a day.

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In Tel Aviv, one of the city’s best known restaurants, Nanushka, renowned for its vodka-laced grills and party atmosphere, announced its conversion in February and completely rewrote its menu. And TV’s Big Brother show became a platform for animal rights when vegan activist Tal Gilboa took part and won. Even the army, in which most Israeli young men and women have to serve, now offers soldiers leatherfree boots and a small allowance to buy themselves alternatives to the food in mess halls.

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VEGWORLD HOT SHEET

KELLY OSBOURNE FLAUNTS

70-POUND WEIGHT LOSS:

HER LOW CARB VEGAN DIET stay skinny. “If you want to change your body you can’t just diet,” she told Self. “You’ve got to commit to a whole new lifestyle. I get in a solid halfhour of cardio daily, usually intervals on the treadmill, and whatever else I feel like that day — weights, yoga or Pilates.”

elly Osbourne showed off her fit bikini body on Instagram after her recent 70-pound weight loss on a mostly vegan diet. “I don’t give a f—. I look good!” Osbourne wrote in the photo caption. Kelly has reason to be proud. Osbourne, who was overweight for most of her life, has maintained her 70-pound weight loss for four years, thanks to daily workouts and a low carb, mostly vegan diet. Osbourne became vegan after getting engaged to vegan chef Matthew Mosshart in 2012. The two have since broken up and Kelly is no longer full-on vegan, but continues to follow a mostly vegan diet. Kelly is now dating Didier Cohen, her co-star on “Australia’s Next Top Model.” Osbourne said diet and exercise have to be part of your daily lifestyle if you want to lose weight and

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Osbourne, a self-professed emotional over-eater who previously abused drugs, said she was shocked that she was criticized more for being fat than being a drug abuser. “I took more hell for being fat than I did for being an absolute raging drug addict,” she said. “I will never understand that.” Osbourne, who spent most of her life hating her body when she was heavy, learned to appreciate her health when she suffered a seizure in March 2013. Kelly said doctors still don’t know exactly what caused her seizure, but the crisis underscored the importance of being healthy and appreciating your body, no matter what your weight or size. “There isn’t an easy fix,” said Osbourne. “There are no magic pills you can take. I suppose you can get your fat sucked out, but then it’ll just come back, and when it returns you’ll have loads of cellulite. The best thing you can do is eat right. I don’t believe in diets. I believe in lifestyle changes.”

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VEGWORLD HOT SHEET

SIMPSONS CREATOR

GIVING FORTUNE

TO CHARITY

S the co-creator of iconic animation series The Simpsons, Sam Simon has amassed a personal fortune of more than $100 mil-

lion.

But as he enters his final days, battling terminal colon cancer, the famed Hollywood producer and director is giving it all away to charity. Since partnering with groups like People for the Ethical Treatment of Animals (PETA), Save the Children and Feeding Families, the now 59-year-old has donated tens of millions of dollars to worthy causes. Simon was delivered his death sentence in 2012 and given just three to six months to live. While he defied that initial prognosis, the animal lover is now said to be entering his final days. Publicity has raised considerable awareness for Simon’s favorite organizations, which he supports financially via his own foundation. His funds have helped PETA rescue countless mistreated animals and run conservation programs — some of which Simon has been directly involved with. His passion for animal rights is “based on the knowledge that these creatures that feel and think can’t speak for themselves.” When he’s well enough, the famed producer and director accompanies the group on some of their raids and documents the experiences on social media.

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VEGWORLD HOT SHEET

THE THEME SONG

EVERY VEGAN IS TALKING ABOUT

nswering some of the most annoying questions that vegans get asked all the time, Toronto-based rap artist Chokeules sets the record straight once and for all. “What do you eat? What about meat? What about protein? What about cheese? Can you eat fish? Do you eat this? Would you eat that? Are you anemic?” While many of the questions Chokeules raps about often come from a lack of understanding, the truth is, regardless of the fact that veganism is making its way into the mainstream, people who don’t eat meat and diary still get asked these questions all the time.

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From coconut bacon and tofurky to tofu scramble and soy jerky, the song sends out a clear message that veganism is not about deprivation, and that if you want, you can still choose to enjoy all your old favorites — except they’ve been veganized! Featuring a cast of adorable animals from Wishing Well Sanctuary in Bradford, Ontario, Chokeules is helping to show the world that there is an alternative, and that with all the options that are available to us today, it really couldn’t be easier to choose to love animals rather than eat them. Check out the song (and the super cute animals) for yourself in the video below.

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VEGWORLD HOT SHEET

MATT LAURIA’S VEGAN DIET

KEEPS HIM IN SHAPE FOR ‘KINGDOM’ H

e might be best known for his roles on “Parenthood,” “Friday Night Lights” and now his new show “Kingdom” on DirecTV, but did you know Matt Lauria is also vegan? Yep, this chiseled man credits his physique to working out and maintaining a plant-based diet. In a recent interview with Zap2it, Lauria opened up about starring as an MMA fighter in “Kingdom,” which also requires a lot of training. In addition to cardio and weightlifting, Lauria relies on the perfect protein shake — a vegan one. “I’m vegan, first of all, so I had to go the meatless route,” Lauria revealed. “You can’t do the whey protein or other dairy-based products.” If you’re like Lauria and want a delicious vegan protein shake, he just might have the answer in a soy protein powder shake filled with fruits and vegetables. “One of the shakes I had a lot of was a chocobroco shake, which is exactly what it sounds like — chocolate-flavored [protein] and broccoli. I love putting a ton of bananas in there, almond milk, a few fistfuls of spinach. You don’t even taste the spinach. It’s really delicious.” It sure sounds yummy and has clearly added to Lauria’s abs. Let’s give Lauria a round of applause for his healthy lifestyle and vegan ways!

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VEGWORLD HOT SHEET

VEGAN SURVIVOR

his issue of VegWorld features the Rise of the Veg-Curious - those mainstream meat-eaters who are awakening to, and want to know more about, a plant-based lifestyle. Theyâ&#x20AC;&#x2122;ve probably noticed the droves of A-list celebrities like Beyonce and J.Lo dropping weight and getting healthy and vibrant on vegan cleanses. And they want some of that for themselves. Are you one of these? Do you wonder how you can transform like a star without a posse of your own? Are you just looking for a way to reboot your body, but donâ&#x20AC;&#x2122;t have your own personal coach? Vegan survivor is an all-inclusive program created to give you the education, motivation and community you need to succeed. Can you survive the challenge? Check it out for yourself.

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WHO’S HOT?

VEGWORLD’S 10 SEXIEST

VEG-CELEBS OF 2014

ith more A-list celebrities jumping on the veggie bandwagon, competition

is getting fiercer for who is crowned the “sexiest.” Living a compassionate lifestyle is sexy enough, but our top 10 picks for 2014 have just a little something extra. Is your favorite on the list? If not, drop us a line and let us know your nominee for next year’s honors.

Our winner this year is vegan heartthrob, Jared Leto – singer, songwriter and guitarist with 30

Seconds to Mars and accomplished actor. At the age of 43, Leto is the poster boy for keeping young-looking (not to mention hot) with a veggie diet. What we find sexiest is that Leto, himself, credits his youthful looks to his 20+ year vegan diet.

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WHOâ&#x20AC;&#x2122;S HOT?

Kristen Bell is an American actress and singer, who has been vegetarian for over 20 years (since childhood). Free-thinking young people are always at the top of our list. Bell is best known for her portrayal of Veronica Mars, leading role in Forgetting Sarah Marshall, and as the voice of Princess Anna of Arendelle in the animated movie, Frozen (2013).

At the young age of 27, Ellen Page has already had an incredible movie career. What we like even more are her extracurricular activities: She is a compassionate vegan, an environmentalist, an activist and fearless. Put it all together, and that spells sexy.

Rock-God guitarist, Tom Morello, is also a long-time vegetarian (although he admits to occasional transgressions). A member of Rage Against the Machine, Morello was also a prominent feature with Bruce Springsteen and the E Street Band on their recent tour. Just as prominent is Morelloâ&#x20AC;&#x2122;s relentless work as a social and political activist. Thereâ&#x20AC;&#x2122;s nothing sexier than a veggie guitarist who seeks to change the world.

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WHO’S HOT?

Former NFL running back, Ricky Williams, was one of the league’s first vegetarians. Williams racked up five successful seasons on a veggie diet, carrying the ball 1,121 yards in 2009, an impressive feat for any NFL player. Trailblazers are always sexy, especially when they laugh in the face of those who ask “where do you get your protein” and look as good doing it as Williams does.

Christian Serratos of The Walking Dead and The Twighlight Saga series rates on our list, not only for her veggie-fueled sexiness, but for her animal rights advocacy at such a young age. At 24, Serratos has already lent her good looks and name to a number of PETA campaigns

English actor and comedian Russell Brand is a proud vegetarian who’s not afraid to promote the plant-based lifestyle to whoever is willing to listen. He obviously has the looks to be on our list, but it’s his bold stance on compassion that ranks him top 10. Brand recently pronounced his desire to be vegan, asking for help from successful vegans. VegWorld Magazine will be sending him a gift membership to Vegan Survivor. That should do the trick.

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WHO’S HOT?

Robin Quivers is an icon of morning radio as the longtime co-host of the Howard Stern show. Quivers has always been sexy, but what rates her in our top 10 is her public advocacy on veganism over the last year since publishing The Vegucation of Robin: How Real Food Saved My Life. In promoting her book, Quivers has been extremely vocal in crediting a vegan diet in greatly aiding her recovery from a deadly cancer.

Supermodel, Christie Brinkley is an icon of beauty … even now at 60. Earlier this year in Harper’s Bazaar, Brinkley credited her toned and taut body, in part, to her lifelong strict vegetarian diet, stating: “I haven’t touched a piece of meat since I read a graphic description of Chicago’s slaughterhouses when I was 12.”

Sir Paul McCartney. Need we say more? His music has changed the course of history and his long-time animal rights advocacy has changed a lot of minds. Just like Christie Brinkley, Sir Paul is proving that you can be sexy at any age.

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FIT QUICKIES

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LIFE LESSONS FROM A VEGGIE YOGINI

LET INSPIRATION BE YOUR “HOOK” by Ally Hamilton

or many people, rejection is like a hook. They might be dating someone and feeling kind of “on the fence” about it, but if their potential partner starts to lose interest, it’s like an instant fever. Now this person becomes enticing and coveted and the one they have to have. The same thing can happen with new friendships, it can happen amongst colleagues, it can even happen with strangers. If we harbor doubt about our own worth at our very core, having that doubt reflected back at us is almost intolerable. It’s like a message from the universe being delivered through this unavailable person: “It’s as you thought, you are not good enough, and you are not truly lovable.” It can be brutal.

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LIFE LESSONS FROM A VEGGIE YOGINI What happens when we feel excluded, shunned, ignored, disrespected, discarded or unseen? These things never feel good, of course, but if we’re in a healthy, stable place, we can probably talk ourselves off the ledge. Not everyone is going to understand us, or see us clearly or dig our vibe, and that’s okay. It really is. Also, if a person is rude or haughty or demeaning or demanding, that’s a reflection of where they are on their own path, it’s not a reflection of anything lacking in us. But if we’re suffering from low self-esteem, if we’re having a hard time believing we’re worthy of happiness and love and peace, then feeling rejected by someone, even a stranger, can set us on the run. We might think if we can just convince this person that we’re actually amazing, then we’ll feel better. But the minute you’re in that kind of power struggle with another person (even if they have no idea it’s happening), you’re doomed. Because you aren’t going to be your authentic self. You’re going to be jumping around, chasing them down, waving your arms and dancing like a monkey to show how great you are. And that’s going to make you feel sick, as it should.

we get swept up in the intensity and fall in love, only to find when the lust/dust clears, that we’ve chosen someone who could only give us their all in the beginning. And now, maybe we stay because we think this person is capable of being present and hot for us, and fully “in it”, because they displayed that when we started. So we wait and hope that person will show up again. But hormones and the frenzy of something new do not add up to true intimacy. That takes time, and fearlessness and commitment, and a willingness to look at our own raw, unhealed places. Not everyone is up to that, and not everyone wants to do that kind of work. But when we’re in love, we tend to excuse behavior that hurts, because we hope. We hope and we hope, and time passes, and we feel smaller and smaller, and more and more hurt. We feel rejected by this person who once seemed so into us. And When we’re in love, we tend to excuse behavior that hurts from an unavailable person, because we hope. This is not a healthy scene or good for your heart.

Why should that make you feel sick? Because it’s the worst kind of betrayal; it’s the betrayal of self. It is never, ever your job to sell yourself. If someone is dismissive or unkind or unsure about whether they want to give you their time and energy, move along. Sometimes we pick unavailable people because we have deep fear of intimacy. We think if we open and trust, we’ll surely be hurt, so we choose people who can’t commit. That’s not the only reason we might chase people who don’t have the capacity or interest to take us in, in all our entirety, with all our flaws and beauty and occasional absurdity. Sometimes a thing starts out hot and strong and

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LIFE LESSONS FROM A VEGGIE YOGINI

we can’t understand how that could be, so we stay and we try and we bend over backwards and see if we can be perfect or different or better, or we see if we can accept what little is being offered, and somehow be okay with it. This is not a healthy scene, and it isn’t good for your heart. People change and grow, but it’s never our job to manage anyone else’s path. People are ready if and when they’re ready, and it isn’t loving to try to manipulate or force or control an outcome that we want, but our partner or friend or family member does not. Love is accepting, and sometimes that means you have to accept that what you want is just not what someone else wants, and you have to let it go, even though it hurts like hell. Maybe your paths will cross in the future, or maybe something else will unfold that you never could have imagined. It’s impossible to know. You can’t try to be something other than who you are, because - out of 7 billion - there’s only one of you.

But one thing you can know is that you have to be you. You really can’t compromise on that. You can make adjustments, and work with the people you love so you can coexist harmoniously, so you can respect one another’s needs and space and dreams and necessary solitude. You can’t try to be something other than who you are, because there’s only one of you. I don’t know if I can get across how amazing that is, but there are roughly seven billion people on this planet, and yet, we only get one you, for one blaze of time.

have time for that. Let inspiration be your hook. Let that be the thing that sets you off running to show what you’ve got, not because you have anything to prove, or any doubt to undo, but because you have so much to give.

Sending you love, Ally Hamilton

Don’t let rejection be your hook. Really, you don’t

About the Author Ally Hamilton is a Santa Monica-based yoga teacher and writer who streams yoga classes all over the world. She’s the co-creator of YogisAnonymous.com, which has been featured in The New York Times, Yoga Journal, Self Magazine, Shape Magazine and The Wall Street Journal. She’s a regular contributor for The Huffington Post, a wellness expert at MindBodyGreen, and writes an almost-daily blog at http://blog.yogisanonymous.com. She’s the mama of two amazing kids and one energetic Labradoodle. She believes everyone can benefit from some regular time on a yoga mat.

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FAMILY & LIFESTYLE

Why Is Texasâ&#x20AC;&#x2122; Ag Commissioner Attacking Schools for Healthier Meals? Sweet New Cookbook For the Holidays

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COMMISSIONER ATTACKING SCHOOLS FOR HEALTHIER MEALS

WHY IS TEXAS’ AG COMMISSIONER ATTACKING SCHOOLS FOR HEALTHIER MEALS? by Kathy Freston

rowing up in the Deep South where I was raised on chicken fried steak and cheesy meat pies, I was often told that if it didn’t have fat, it wasn’t worth eating. Yes, we ate collard greens, but only when they were smothered in lard or drenched in butter. We had a different kind of meat every day; we loved ribs and burgers and wings and fried fish right out of the freezer. Don’t get me wrong: we thought we were eating well. It’s just the way everyone did things so we assumed that it was good and healthy and I didn’t question tradition. At least not for a while...

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So part of me can understand where my fellow southerner Texas Ag Commissioner Todd Staples is coming from when he questions Dripping Springs Independent School District (just outside Austin) for its embrace of the popular Meatless Monday movement. We southerners are traditional folks, and it’s not always easy or desirable to shift away from what we’ve been doing for a long time, and we certainly don’t like being told that we “should” do something. At the same time, considering the overwhelming

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COMMISSIONER ATTACKING SCHOOLS FOR HEALTHIER MEALS evidence that Americans are not thriving because we eat too much meat and not enough plants, it sure is nice that schools are beginning to make it easier for kids to enjoy some really great and healthy options, at least for one day a week. So perhaps it makes sense to understand more about just where Staples is indeed coming from; perhaps it’s not free choice or tradition that Staples is championing at all. It seems that the resistance to healthier school meals is more about money and returning favors. After doing some investigating it all makes a lot more sense now. It turns out that Staples’ political campaign was heavily funded by the livestock industry. In fact, he’s received $116,000 in campaign contributions from beef producers and ranchers since 2010 alone. So we have to ask ourselves: Who could possibly

It’s not the principle of free choice that causes Commisioner Staples to question meatless Mondays in public school; it’s apparently his financial ties to the livestock industry. be against kids getting excited about enjoying protein-packed and vitamin-rich plant-based foods at the start of every week? Of course, someone who owes his political office to the meat industry. The fact is that Meatless Monday is a real win-win if ever there was one. It’s a small change that can make a big difference: One day a week to take a

A cafeteria worker at Dripping Springs School District in Texas gets ready to serve up plant-based fare to students on their “Meatless Monday” serving day.

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COMMISSIONER ATTACKING SCHOOLS FOR HEALTHIER MEALS holiday from meat and explore new healthy options. It’s a good way that we can help get our families’ weeks off to a healthy start and a good way to introduce kids to new plant-based options that they might not otherwise try. And of course it’s a great way that we can all reduce our carbon footprint. It’s a real shame when elected officials put the financial interests of their campaign supporters ahead of the interests of our nation’s kids. The good news though is that hundreds of schools are embracing Meatless Monday. In fact this Fall alone more than two dozen school districts -including many in Texas -- kicked off Meatless Monday. The country -- including the south -- is moving in the right direction. We would all be better off -- the environment, animals, and our health -- if we reduced the amount of meat that we eat. Dripping Springs’ Meatless Monday initiative is an important step in the right direction with positive ramifications for its students. Other school districts not yet participating in Meatless Monday should learn from Dripping Springs, and should ignore the shrill, self-interested protests of those pro-meat industry politicians with ulterior motives. We owe it to ourselves, and to our kids, to really think about what’s best for us and to advocate for ourselves. Nobody -- no corporate interest or political operative -- should tell us what to do. We love tradition, but we also love the freedom to move forward and thrive.

Paid-for politics should stay out of our classrooms. Meatless Mondays are a win-win for our kids’ health, the environment and the animals.

About the Author

Kathy Freston is a bestselling author and health and wellness activist. She is the New York Times bestselling author of “The Lean,” “Veganist,” and “Quantum Wellness.” A media favorite, Kathy has appeared frequently on national television, including Ellen, The Dr.Oz Show, Charlie Rose, Good Morning America, The Talk, The Martha Stewart Show, Extra and Oprah. Tap here to learn more about Kathy Freston.

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SWEET NEW COOKBOOK FOR THE HOLIDAYS

SWEET NEW COOKBOOK FOR THE HOLIDAYS AN INTERVIEW WITH THE AUTHOR, ALLISON LUBERT by Vance Lehmkuhl

nutritionist as well as a food-allergy sufferer, Allison Lubert has had a big impact on “restrictive” eating around the Broad and South area of Philadelphia for the past four years, since the first Sweet Freedom Bakery opened there, with delicacies free of gluten, eggs, dairy, soy, corn, peanuts and refined sugar. Now, after opening additional locations, she finally shares her innovative recipes worldwide in Baking You Happy: Gluten-Free Recipes from Sweet Freedom Bakery, just out last month from Peter Pauper Press.

Author Allison Lubert struggled with the idea of sharing her innovative cupcake recipes with the world, but was eventually persuaded to do so after passionate pleas from customers who live far from her bakeries. VegWorld Magazine

While these vegan cupcakes are devoid of key allergens, delicious flavor is certainly something you won’t be missing.

I called Allison to discuss her book. Here are some insightful highlights from our phone chat. Q: For a long time, it seemed you felt proprietary about the recipes you’d developed. What made you decide to share them? A: I did feel proprietary about it in the beginning,

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SWEET NEW COOKBOOK FOR THE HOLIDAYS very territorial. I felt like I’d just worked so hard, I didn’t want to hand it over. We had a few emails from people overseas, “Is there any way you could share X, Y and Z, how you made this so I could make it for . . . , “ and so I think that pulled at my heartstrings.

“I developed all the recipes using coconut sugar. Because I found out the hard way that white sugar is not our friend.”

Also, my manager, Jen Kremer, is a dream come true, so when I was pregnant with my twin daughters, I wanted to be involved with the bakery when I physically couldn’t be there on my feet.

Q: Is there one place where someone can find all the special ingredients you use?

So: “Let’s start working on the cookbook!” I started putting everything together, and having the babies really kind of helped me push forward, because I had to get it finished. I knew that as soon as I had them, I wouldn’t have a lot of time to devote to it.

Sweet Freedom Bakery was created because the owner, Allison Lubert, (on right, a former Nutritional Counselor), struggled with many food allergies & sensitivities.

A: Not sure, but all the ingredients can be sourced locally. Whole Foods is a good bet, also try your local co-op. When in doubt, go on Amazon. Q: Some of your customers come to these diets from an ethical perspective, but is your making allergen-free food accessible also an ethical pursuit? A: Yeah, there’s no reason for somebody with food allergies or special diets have to feel left out or feel restricted, and that’s really what we’re all about. When you have a special diet, or a special lifestyle and a diet that goes along with it, or you have a food allergy that you really have to be conscious of and think about when you put every bite in your mouth, it becomes a bigger part of your life, and therefore it becomes more of a passion. To us, it’s a labor of love. Q: You have creative concoctions like a brownie chocolate sundae cupcake, a French toast cupcake. Can just anything be turned into a cupcake? A: Yeah, sometimes it’s like a meal in a wrapper. We’ve made vegan bacon from shredded coconut to make a morning breakfast cupcake. You can pretty much make anything into a cupcake. Our bakers really enjoy coming up with new things.

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SWEET NEW COOKBOOK FOR THE HOLIDAYS Q: You use coconut sugar, coconut oil, coconut flour - can coconut be used for everything?

That’s the one thing that it’s a little bit tricky for us to avoid.

A: I’m a big coconut fan, clearly. I feel like coconut got a bad rap in the ‘90s and the early 2000s. No one really knew about or heard about coconut sugar back when we opened up our first location. I developed all the recipes using coconut sugar because I learned the hard way that white sugar is not our friend.

Q: When I wrote about you in the Daily News, in 2010, you said you had yet to perfect the lemon bar. But there it is in the cookbook. What about the other tricky thing mentioned - Key lime pie?

On the other hand, it’s the one allergen people call and say, “Oh, everything that you have is wonderful, and my son is already X, Y and Z and a vegan and gluten free, but he also has allergies to coconut. Is there anything you can do?”

A: We’ve got all the different parts. We would just need to assemble it together. I’m glad you brought that up - it would be an interesting thing to debut in the holiday season and see how it sells. See, with this kind of baking, once you get a solid foundation, you can really just build upon it do variations and twists. You’ve already laid the groundwork, done the grunt work, and then it just becomes fun.

Pick up a copy of Baking You Happy: Gluten-Free Recipes from Sweet Freedom Bakery and see what you can whip up in time for the holidays.

About the Author Vance Lehmkuhl is a cartoonist, writer, musician and 12-year vegan. “V for Veg” chronicles plant-based eating in and around Philadelphia. VforVeg@phillynews.com or @V4Veg on Twitter.

VegWorld Magazine

Issue 24 - November/December 2014 |

NUTRITION & THRIVING

Save Breakfast from the Dairy Industry Combat Disease with Your Dinner

VegWorld Magazine

Issue 24 - November/December 2014 |

SAVE BREAKFAST FROM THE DAIRY INDUSTRY

SAVE BREAKFAST FROM THE DAIRY INDUSTRY by Dr. Neal Barnard

reakfast is in trouble. From McDonald’s Egg McMuffin to Taco Bell’s Waffle Taco, breakfast trends continue to veer into unhealthy territory and skyrocket in fat and cholesterol. And now, even one of the most healthful breakfast options – oatmeal – is at risk. Starting now, the Quaker Oats man will be sporting a milk mustache. MilkPEP, the milk promotion program sponsored by the dairy industry, has splashed its marketing campaign across the iconic Quaker Oats logo. Marketing milk is a disservice to Quaker’s customers who may not know that milk has zero health benefits. In fact, milk is associated with many health risks. In the American diet, dairy

VegWorld Magazine

Issue 24 - November/December 2014 |

SAVE BREAKFAST FROM THE DAIRY INDUSTRY products are some of the top sources of saturated fat and cholesterol – major contributors to heart disease, America’s No. 1 killer. More than one glass of milk per day can increase the risk of breast cancer by 73 percent, and two and a half servings of dairy products can raise prostate cancer risk by 34 percent. Skim milk is not a better option – it still holds many of the dangers as whole milk, including cholesterol and sugar. Just one cup of skim milk has more sugar than a serving of Lucky Charms!

Milk has no place alongside oatmeal. Oatmeal helps lower bad cholesterol, while milk is a major source of fat and cholesterol and raises breast and prostate cancer risks.

Additionally, 65 percent of people are lactose intolerant and experience abdominal pain, gas, diarrhea, and other symptoms of gastrointestinal upset roughly 30 minutes after drinking milk. Certain populations are more likely to be lactose intolerant than others. Data show that approximately 90 percent of Asians, 75 percent of African-Americans, more than 50 percent of Hispanics, and 79 percent of Native Americans are lactose intolerant.

plant-based milks – will help you reap the benefits of oatmeal, rather than wash them away.

Fortunately, oatmeal can be easily prepared with water or nondairy milk to create a healthful breakfast. Half a cup of Quaker old-fashioned oats has 5 grams of protein and 4 grams of fiber, which will help you feel full until lunchtime. Oatmeal also helps lower LDL (“bad”) cholesterol. Adding hearthealthy and cholesterol-free options – like fruit or

By wiping off his milk mustache — or making it a plant-milk mustache — the Quaker mascot has the opportunity to help save breakfast. Customers who want to let Quaker know that they love their oats dairy free can sign a petition on the Physicians Committee for Responsible Medicine (PCRM) website. Let’s all work together to keep breakfast healthful for everyone!

About the Author Neal D. Barnard, MD, is a leader in preventive medicine, nutrition, and research. As an adjunct associate professor of medicine at the George Washington University and a researcher funded by the National Institutes of Health, he has led key research studies to improve the health of people with diabetes, obesity, lipid disorders, and other serious health problems, and to improve nutrition in schools and in the workplace. He founded the Physicians Committee for Responsible Medicine (PCRM) in 1985. PCRM is a nationwide group of physicians and lay supporters that promotes preventive medicine and addresses controversies in modern medicine. He later initiated the Cancer Project, providing nutrition information for cancer prevention and survival, and the Washington Center for Clinical Research, a center for nutritionrelated studies. Tap here to visit the PCRM website. It includes a wide range of evidence-based nutritional information supporting a plant-based diet.

VegWorld Magazine

Issue 24 - November/December 2014 |

COMBAT DISEASE WITH YOUR DINNER / Michael Greger, M.D.

COMBAT DISEASE WITH YOUR DINNER

by Michael Greger

Every year Dr. Michael Greger, M.D., scours the world’s scholarly literature on clinical nutrition, pulling together what he finds to be the most interesting, practical, and groundbreaking science on how to best feed ourselves and our families. With so much information, it’s hard for him – and us at VegWorld Magazine – to tell you everything you need to know without being overwhelming. So, in honor of the end of 2014, and the incredible advances we continue to make in proving the superiority of a plant-strong diet for your health and wellbeing, we asked Dr. Greger for his highlights of this past year. Here’s what he has to say.

VegWorld Magazine

Issue 24 - November/December 2014 |

COMBAT DISEASE WITH YOUR DINNER / Michael Greger, M.D.

start with the 12,000 or so papers published annually on human nutrition and, thanks to a crack team of volunteers (and now staff!), I’m able to whittle those down to about 3,000 studies, which are downloaded, categorized, read, analyzed, and churned into a few hundred short videos. This allows me to post new videos and articles every day, year-round, to NutritionFacts.org. This certainly makes the site unique. There’s no other sciencebased source for free daily updates on the latest discoveries in nutrition. The problem is that the amount of information can be overwhelming. Currently I have videos covering 1,814 nutrition topics. Where do you even begin? Many have expressed their appreciation for the breadth of material, but asked that I try to distill it into a coherent summary of how best to use diet to prevent and treat chronic disease. I took this feedback to heart and in 2012 developed “Uprooting the Leading Causes of Death,” which explored the role diet may play in preventing, arresting, and even reversing our top 15 killers (published in VegWorld’s April 2013 issue). This remains my single most viewed video to date, watched over a million times. In 2013 I developed the sequel, “More Than an Apple a Day: Combating Common Diseases,” in which I explored the role diet could play in treating some of

Dr. Greger whittles the 12,000 papers published every year on human nutrition to about 3,000, reads, catagorizes and analyzes them (with the help of volunteers and staff) and churns out hundreds of daily videos for us lay people to see on his public-service website, NutritionFacts.org. VegWorld Magazine

The science cannot be ignored: A plant-strong diet is superior for your health. Dr. Greger’s “business” is to tell us all about it in ways we can understand.

our most common conditions. Now I’m honored to bring you the third of the trilogy, “From Table to Able: Combating Disabling Diseases with Food,” in which I explore the role of diet in correcting some of our leading causes of disability. To more easily navigate through the menu of diseases, it is also available on DVD through my

Issue 24 - November/December 2014 |

COMBAT DISEASE WITH YOUR DINNER / Michael Greger, M.D. website or Amazon. If you want to share copies with others, I have a five for $40 special (enter coupon code 5FOR40TTA). All proceeds from the sales of all my books, DVDs, and presentations go to the 501c3 nonprofit charity that keeps NutritionFacts. org free for all, for all time. For now, though, air-pop some popcorn, sit back, and enjoy!

The following video - “From Table to Able: Combatting Disabling Diseases with Food” - is the third in a series intended to distill years of nutrition research into a digestable viewing experience.

About the Author 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.

VegWorld Magazine

Issue 24 - November/December 2014 |

IMAGINE

THE DAY WHEN ALL ANIMALS ARE FREE TO BE.

Working together, itâ&#x20AC;&#x2122;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

Getting Your Juice On

VegWorld Magazine

Issue 24 - November/December 2014 |

JUICE GURU / Steve Prussack

GETTING YOUR

JUICE ON by Steve Prussack

hat if I told you there is a quick fix to help amp up all areas of your life; physical, spiritual, mental and emotional? What if I told you that there is a readily-available “superfood” of sorts that could heighten your overall life performance to an optimal level? You would want it, right? Well, then the magic of juicing is for you.

Fresh Juice Feeds the Body and Mind It’s no secret that fresh fruits and vegetables are essential foods for getting and staying healthy. But what you might not know is that drinking fresh squeezed juice every day can make you healthier and more aware than you’ve ever been. For centuries healers around the globe have known this secret and used juices to heal. Fresh juice is like a magical live liquid vitamin pill – rich with vitamins, minerals, enzymes, and other vital nutrients – that, unlike a synthetic pill, injects right into your body’s cells. This has major advantage over synthetic supplements; there is no danger of toxicity, accumulation, or imbalance like with supplements.

VegWorld Magazine

What can you expect from daily juicing? The benefits you can expect to enjoy include higher energy levels and stamina, faster recovery from exercise or illness, a slowing of the aging process, a sharper mind, and better overall health. And juicing does all this with no side effects, other than complete refreshing satisfaction.

We’re Not Talkin’ Your Grocer’s Juice To be clear, I am not referring to bottled juice you might find in the supermarket or even health food stores. Bottled juices are often convenient and less expensive than fresh pressed organic juice, but there are many reasons to avoid them. Bot-

Issue 24 - November/December 2014 |

JUICE GURU / Steve Prussack tled juices are loaded with added sugars. And because they are heated to 145Â° F/ 62.8Â° C to make them shelf stable, the valuable enzymes in these juices are deactivated and much of their nutritional value is lost. Various chemical additives are often used in the processing of bottled juices. And worse still, the water used to reconstitute bottled juices made from fruit concentrate is often tap water or water from industrial zoned areas. Fresh juices go right from the plant to your cells â&#x20AC;&#x201C; with no alteration and nothing added.

Juicing is a Cut Above a Green Smoothie...Juicer vs. Blender Also, Juicing is NOT the same as green smoothies. Infomercials have been spreading misinformation that blending vegetables and fruit in a small blender (or blenders in disguise) will create juice, but this is simply not true. When we juice, we want to eliminate fiber from the drink. Why? Fiber slows down absorption of the concentrated micro and macro nutrients in your juice. Yes, fiber is an important part of a whole foods diet, but when we are drinking fresh, raw and organic juices, we want to remove the fiber for quick absorption into our bloodstream and organs. Through the process of juicing, the juice is separated from the fiber, allowing your body to access more nutrients from fresh fruits and vegetables than you could any other way. Since you are able to assimilate the nutrients more rapidly, your body undergoes less digestive work, leaving more energy for other metabolic processes (not the same with blended smoothies and you WILL feel the difference).

VegWorld Magazine

Issue 24 - November/December 2014 |

JUICE GURU / Steve Prussack

WHAT YOU NEED TO KNOW TO START JUICING NOW Here are some tips to get you started: • You don’t need a high priced machine. Check out eBay for a used juicer. Our favorite is the newer vertical single auger machines. Hurom Juicers are great; easy to set up, use, and clean up. Plus they yield a good amount of juice from your produce (a big money saver). • Go Organic. When we are juicing, we are consuming natural medicine straight from the earth. Don’t let pesticides, herbicides and fungicides get in the way with giving your body the best you can. Yes, it’s more money… but in terms of taking care of your health, you’ll be saving in the long run. • Start slow, with one juice a day. We recommend starting your day with a fresh organic juice on an empty stomach. That is the concept behind our Juice Guru “Daily Juice” concept. Progress to two juices a day as soon as possible for optimal health.

Here are two of my favorite juices to get you on your way. At Juice Guru, we highly recommend that you experiment to find out what flavors and juices you enjoy best.

VegWorld Magazine

Issue 24 - November/December 2014 |

JUICE GURU / Steve Prussack

Juice Guru Morning Juice • 2 Apples (Fuji are great for juicing) • 2 pears • 1 small lemon, peeled (leave the white pith intact, it’s loaded with nutrients) • 1/4” piece peeled fresh ginger 1. In a low-rpm juicer, alternate pressing red apple slices, pear slices, lemon and ginger. 2. Stir and serve immediately.

Juice Guru Classic (PM Juice) • 1 medium celery stalk • 1 medium cucumber • 2 medium Granny Smith apples, cored and sliced • 4 medium kale leaves • 4 leaves of spinach (or chard) • 7 large sprigs of cilantro 1. In a low-rpm juicer, alternate pressing celery, cucumber, green apple slices, kale leaves, spinach (or chard) leaves and parsley. 2. Stir and serve immediately.

Take a breath, stretch, and follow this juicing plan immediately. You can expect to thrive from today and forward, for the rest of your life. Have a drink on YOU!

VegWorld Magazine

Issue 24 - November/December 2014 |

JUICE GURU / Steve Prussack

Want to hear our weekly show before the next issue of VegWorld Magazine? Subscribe free to Juice Guru Radio by clicking here.

About the Author

Steve Prussack is the author of Amazon Bestselling book “The Complete Idiot’s Guide to Juice Fasting.” He is CEO of Juice Guru, a brand dedicated to spreading the message about juicing for healthy living. He is the host of “Juice Guru Radio” which airs on i heart radio. In addition, Steve is the founder and publisher of the #1 health-related magazine in Apple’s Newsstand on juicing and veggie living, “VegWorld Magazine.”

VegWorld Magazine

Issue 24 - November/December 2014 |

VegWorld Magazine

Issue 24 - November/December 2014 |

RECIPES FOR FOODIES Herbed Polenta Triangles

Cacao Pumpkin Seed Bars

Pecan Crusted Tofu with Golden Gravy

Curry-Marinated Asian Broccoli

Mexican Salad with Carob Mole Dressing

Curry Marinade

Caribbean Red Bean and Rice Soup

Cauliflower Soup Garlic Mashers

Thanksgiving Vegan Stuffing with Carrot Gravy

Scrumptious Shiitake Gravy

Jungle PeanutButter Pie

VegWorld Magazine

Issue 24 - November/December 2014 |

HERBED POLENTA TRIANGLES

HERBED POLENTA TRIANGLES by Mark Reinfeld

SERVES 4

Organic Ingredients:

Procedure:

• 2 ¾ cups water or vegetable stock

1. Preheat the oven to 400°F. Place the water in a large pot and bring to a boil. Reduce heat to low and whisk while slowly adding the polenta. Whisk continuously for approximately 8 minutes or until creamy.

• ¾ cup polenta • 1 teaspoon sea salt, or to taste • 1 tablespoon olive oil • 2 tablespoons soy or rice milk, optional • 3 sun-dried tomatoes, soaked in warm water until soft • ¼ teaspoon black pepper • 2 tablespoons minced basil • 2 garlic cloves, pressed or minced • 2 tablespoons thinly sliced leeks or green onion • Pinch of crushed red pepper • 3 tablespoons nutritional yeast, optional • ¼ cup grated vegan mozzarella, optional

VegWorld Magazine

2. Chop the sun-dried tomatoes and add them to the polenta with the remaining ingredients and mix well. Pour into a well-oiled 8 x 8-inch baking pan or casserole dish and bake for 5 minutes. 3. Remove from the oven. The polenta will begin to solidify as it cools. To fit this recipe into a 30-minute time frame, place the dish in the freezer for 5 minutes or until it is firm enough to cut, but still warm enough to serve. Cut to form 4 squares and slice each square diagonally to form 8 triangles.

Issue 24 - November/December 2014 |

PECAN CRUSTED TOFU WITH GOLDEN GRAVY

PECAN CRUSTED TOFU WITH GOLDEN GRAVY by Mark Reinfeld

PREP TIME: 15 MINUTES COOK TIME: 20 MINUTES

VegWorld Magazine

MAKES: 8 SMALL CUTLETS (SERVES 4)

Issue 24 - November/December 2014 |

PECAN CRUSTED TOFU WITH GOLDEN GRAVY

Organic Ingredients: Tofu Marinade:

• 2 tablespoons water

• 2 tablespoons soy sauce

• 1 teaspoon soy sauce

• 1 tablespoon olive oil • 1 tablespoon water

Coconut Pecan Crust:

• 2 cloves garlic, pressed or minced

• 1/2 cup plus 2 tablespoons chopped pecans

• 1 14-ounce package extra firm tofu, drained well

• 3 tablespoons dried shredded coconut • 2 tablespoons minced Italian parsley

Tahini Spread: • 1/4 cup tahini • 2 tablespoons freshly squeezed lemon juice

• 1/2 teaspoon ground cumin or chile powder, optional • 1/4 teaspoon crushed red pepper flakes • 1/4 teaspoon ground black pepper • 1/8 teaspoon sea salt, or to taste

Procedure: 1. Preheat the oven to 375°F. Place all of the tofu marinade ingredients in a 9 inch by 13 inch casserole dish and stir well. Slice the tofu lengthwise to form 4 cutlets. Slice each cutlet in half diagonally to yield 8 triangle shaped cutlets. Place the cutlets in the casserole dish and allow to sit for 5 minutes, flipping occasionally. Place the casserole dish in the oven and bake for 10 minutes. 2. Meanwhile, combine the tahini spread ingredients in a small bowl and mix well. Depending upon the consistency of the tahini, you may need to add some water to get a smooth consistency. 3. Place all of the crust ingredients in another bowl and stir well. 4. Remove the tofu from the oven. Spread a thin layer of tahini on each cutlet and top with the pecan crust. Return to the oven and bake for an additional 10-15 minutes before serving.

VegWorld Magazine

Issue 24 - November/December 2014 |

PECAN CRUSTED TOFU WITH GOLDEN GRAVY

GOLDEN GRAVY MAKES 4 CUPS

Organic Ingredients: • ¼ cup brown rice flour

• ¼ cup nutritional yeast

• ¼ cup + 1 tablespoon safflower oil

• ¼ cup wheat-free tamari or soy sauce

• 1 ½ cups onion, half moon slices

• 1 tablespoon dried or fresh sage, minced

• 1 cup shiitake mushrooms, sliced

• ½ teaspoon fresh ground black pepper

• 4 teaspoons garlic, minced

• sea salt to taste

• 2 ½ cups water or veggie stock

Procedure: 1. Create a roux by combining brown rice flour and ¼ cup oil in a small bowl and whisking well. 2. Place remaining tablespoon of oil in a sauce pan on medium high heat. Add onion and garlic and cook until onions are translucent, approximately 5 minutes, stirring frequently. 3. Add water, nutritional yeast, tamari, sage and bring to a boil, stirring frequently. 4. Reduce heat to simmer, add roux and stir constantly until sauce thickens. Add salt and pepper to taste.

VegWorld Magazine

Issue 24 - November/December 2014 |

MEXICAN SALAD WITH CAROB MOLE DRESSING

MEXICAN SALAD WITH CAROB MOLE DRESSING In the U.S., mole sauce is usually a savory sauce with a chocolate base. In Mexico, however, the sauce comes in quite a few varieties. Here we use carob for a softer, more luxurious creaminess.

Courtesy The 30-Minute Vegan by Mark Reinfeld

VegWorld Magazine

MAKES: 4 LARGE SALADS OR 6 TO 8 SIDE SALADS

Issue 24 - November/December 2014 |

MEXICAN SALAD WITH CAROB MOLE DRESSING

Organic Ingredients: • One 15-ounce can black beans or 1½ cups cooked • 1 teaspoon wheat-free tamari or soy sauce • 2 tomatoes, chopped medium • 1 cup corn (defrosted frozen corn), optional • ¼ cup minced cilantro • 1 cup grated jicama • 8 cups salad greens, lightly packed (approximately ¾ pound)

Carob mole dressing • ½ cup olive oil • ½ cup water • 1 tablespoon toasted sesame oil • ¼ cup carob powder • 1 garlic clove • ¼ cup cilantro • 1 tablespoon agave nectar • 1 tablespoon freshly squeezed lime juice • 1 teaspoon wheat-free tamari or soy sauce • 1 teaspoon ground cumin • ½ teaspoon chipotle chili powder • ½ teaspoon chili powder • ¼ teaspoon cinnamon • ¼ teaspoon sea salt

Procedure: 1. Drain and rinse the black beans well. Warm them up in a small sauté pan or pot over medium heat with a little bit of water (maybe a ¼ cup) and the tamari for about 5 minutes and strain again. Refrigerate to cool. 2. In a mixing bowl, stir together the tomatoes, corn, and cilantro. Set aside or refrigerate until serving time. Toss the jicama in with the salad greens and set aside or refrigerate as well. 3. Blend all of the carob mole dressing ingredients together for 20 to 30 seconds or until smooth. Transfer to a measuring cup or serving cup, and serve on the side. 4. Add the cooled black beans in with the tomato mixture and stir. Arrange the salad greens on the serving plates. Top with the bean and tomato mixture. Add your desired amount of dressing. Don’t add the dressing until ready to serve the salad or your precious culinary creation will look brown and unappealing.

VegWorld Magazine

Issue 24 - November/December 2014 |

CARIBBEAN RED BEAN AND RICE SOUP

CARIBBEAN

RED BEAN AND RICE SOUP Courtesy of Soup’s ON

Organic Ingredients: • 4 1/2 cups of vegetable stock

drained well

• 1 (15 ounce) can coconut milk

• 1 cup fresh or frozen corn

• 1/2 cup uncooked basmati rice

• 2 teaspoons sea salt or to taste

• 1 1/2 cups diced onions (yellow)

• 1/4 teaspoon ground black pepper

• 1 1/2 cups diced celery

• 1/4 teaspoon crushed red pepper flakes

• 4 large garlic cloves, pressed or minced

• 2 teaspoons wheat free tamari

• 1 1/2 teaspoons finely chopped fresh thyme

• 1/4 cup plus 2 tablespoons toasted coconut for garnish (optional)

• 1 cup diced carrots • 1 (15 ounce) can red kidney beans rinsed and

VegWorld Magazine

• 6 fresh flat leaf parsley leaves for garnish (optional)

Issue 24 - November/December 2014 |

CARIBBEAN RED BEAN AND RICE SOUP

Procedure: 1. Place the vegetable stock and coconut milk in a 3 quart pot over medium heat. Add the rice & stir well. 2. Add the onion, celery, garlic and thyme and cook for 10 minutes, stirring occasionally. 3. Add the carrots and beans and cook for 5 minutes, stirring occasionally. Add the remaining ingredients, except the toasted coconut and parsley leaves, and stir well. 4. Garnish each dish with toasted coconut and a parsley leaf before serving.

About the Chef

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”. Mark 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.”

VegWorld Magazine

Issue 24 - November/December 2014 |

THANKSGIVING VEGAN STUFFING WITH CARROT GRAVY

THANKSGIVING VEGAN STUFFING WITH

CARROT GRAVY SERVES 2 - 3 by Chef Babette

STUFFING: Organic Ingredients: • 5 cups non dairy milk

• 2 garlic cloves

• 1/2 cup olive oil

• 1/2 bell pepper

• 1 tablespoon agave nectar

• 1/2 cup green onion

• 2 tablespoons no salt seasoning

• 1/4 cup fresh Italian parsley

• 2 teaspoons sea salt

• 1/4 cup fresh chopped Basil

• 1 teaspoon chopped sage (fresh)

• 2 carrots chopped

• 2 tablespoons fresh thyme

• 1/4 cup diced celery

• 1 tablespoon fresh tarragon

• 1/2 cup diced zucchini

VegWorld Magazine

Issue 24 - November/December 2014 |

THANKSGIVING VEGAN STUFFING WITH CARROT GRAVY

Procedure: 1. Blend all above ingredients and add 3 1/2 cups of the resulting mixture (setting aside the rest) to the following additional organic ingredients:

3. Once cornbread has cooled, place in a large mixing bowl and add the following: • 1/2 cup chopped carrots

• 3 cups yellow organic cornmeal • 1 cup buckwheat flour • 1 teaspoon baking powder • 1 teaspoon baking soda 2. Mix well. If more liquid needed add plant-based milk. Bake at 325 F until toothpick inserted comes out clean. Let cool.

• 1/2 cup chopped zucchini • 1/2 cup diced celery • 1/4 cup diced bellpepper • 1/4 cup diced red onion • 1 teaspoon chopped fresh sage 4. Add the remainder of the liquid (set aside from step 1 above) and mix well. Place in a greased casserole dish. Bake at 325 for 15-20 minutes or until brown!

CARROT GRAVY: Organic Ingredients:

Procedure:

• 1/2 cup olive oil

1. Sautée red onion and mushrooms in olive oil.

• 1 tablespoon no salt seasoning

2. Add Braggs’ no salt seasoning and flour and mix well.

• 1 tablespoon braggs liquid aminos • 1/4 sliced red onion • 1 cup baby bella mushroom

3. Add carrot juice and water, and allow to cook on low temperature until desired consistency is achieved. Add more liquid if necessary.

• 1 cup all purpose flour • 1 1/2 cups carrot juice • 1 cup warm water

VegWorld Magazine

Issue 24 - November/December 2014 |

JUNGLE PEANUT BUTTER PIE

JUNGLE PEANUT BUTTER PIE by Chef Babette

Organic Ingredients and Procedure for Filling: • 2 cups almond milk • 1/2 cup peanut butter • 3/4 cup raw agave nectar • 1 tablespoon non alcohol vanilla • 1/2 teaspoon sea salt • 1/4 tablespoon coconut oil melted • 2 cups soaked cashews Using a high speed blender, blend all ingredients until creamy.

Organic Ingredients and Procedure for Cashew Crust: • 2 cups dry cashews

• 1 tablespoon peanut butter

• 2 tablespoons raw agave nectar

• 1 teaspoon vanilla

• 2 taplespoons melted coconut oil

• Pinch sea salt

1. Using a food processor equipped with the “S” blade, process cashews leaving just slightly crunchy. 2. Add all other ingredients and continue to process until well blended but not a paste. 3. Spray glass pie plate and add crust making an even layer but not too thick, and save some of the crust to decorate the top of the pie. 4. Add filling and place in the freezer until firm. 5. Enjoy!

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 tapping here.

VegWorld Magazine

Issue 24 - November/December 2014 |

CACAO PUMPKIN SEED BARS

CACAO PUMPKIN SEED BARS by Jenny Ross

MAKES FOUR 1-CUP SERVINGS

Organic Ingredients • 6 cups pumpkin seeds, plus extra for garnish • 3⁄4 cup raw cacao powder 1 tablespoon cinnamon 1 teaspoon sea salt • 1 teaspoon nutmeg • 1⁄2 cup raw agave nectar or raw honey

VegWorld Magazine

Issue 24 - November/December 2014 |

CACAO PUMPKIN SEED BARS

Cacao and pumpkin seeds combine in these divinely delicious snacks. They also contain a powerful mix of minerals—magnesium, phosphorous, potassium, and calcium—for your skeletal system. Enjoy between meals or as a healthy dessert.

Procedure: 1. In a food processor fitted with the S-blade, process the pumpkin seeds into a fine meal. 2. Add the cacao powder, cinnamon, sea salt, and nutmeg and process until well combined. 3. Add the agave, drizzling it in from the top of the processor while it’s still running; process until a dough ball has formed.

4. Line an 8 × 8-inch glass baking dish with parchment paper or wax paper and press the dough into the dish. 5. Top with additional pumpkin seeds for garnish and chill for 1⁄2 hour so the bars are easier to cut. 6. Cut into sixteen 2 × 2-inch bars and refrigerate.

Note: These bars can be stored in an airtight container in the pantry indefinitely. Cut them into fun shapes and wrap them individually for an easy grab-and-go snack.

Sign up to pre-order Chef Jenny’s new book at http://www.118degrees.com/#!specials/c1ygw With your order you’ll receive 2 tickets to our launch party and a $5 118 Degrees gift card!

VegWorld Magazine

Issue 24 - November/December 2014 |

CURRY-MARINATED ASIAN BROCCOLI

CURRY-MARINATED ASIAN BROCCOLI Long, skinny, and soft, Asian broccoli adds a different texture to this vegetable dish. Used for lunch or saved for dinner, this dish can also be made with regular broccoli or broccolini. In any case, it’s a sweet and satisfying nutrientdense main course.

by Jenny Ross

MAKES FOUR 1-CUP SERVINGS

Note: The broccoli can be stored in an airtight container in the refrigerator for up to 4 days.

Ingredients

Procedure:

• 4 cups (about 12 ounces) Asian broccoli, sliced lengthwise

1. Add the broccoli and walnuts to the marinade and toss well to coat.

• 1⁄2 cup walnuts, chopped

2. Allow the mixture to sit for 1 hour in the refrigerator for softer broccoli or dehydrate the mixture for 2 hours at 115oF for an intensified flavor.

• Curry Marinade (recipe following)

VegWorld Magazine

Issue 24 - November/December 2014 |

CURRY MARINADE

CURRY MARINADE by Jenny Ross

Organic Ingredients: • 2 tablespoons coconut butter • 1 small clove garlic • 2 tablespoons yellow mild curry powder • 2 drops liquid stevia • 1 teaspoon sea salt

Procedure: 1. Combine the coconut butter, garlic, curry powder, stevia, and sea salt in a blender. 2. Blend until smooth and emulsified with no large pieces of garlic. 3. Pour the marinade into an appropriate bowl for mixing or dipping.

A sweet and savory sauce that can be used for marinating or dipping, Curry Marinade plays many roles in a raw-foods diet. Don’t let the word marinade fool you, though. This coconut butter–based liquid is great for flavoring vegetables and fabulous as a condiment.

VegWorld Magazine

Issue 24 - November/December 2014 |

CAULIFLOWER SOUP

CAULIFLOWER SOUP SERVES 2

by Jenny Ross

Organic Ingredients: • 3 cups chopped cauliflower

• 1 tablespoon miso paste

• 2 cups hot water*

• 1 teaspoon sea salt

• 1/3 cup chopped sweet yellow onion

• 1⁄4 cup extra-virgin olive oil

• 1⁄4 cup tahini

• Nutritional yeast, to taste

• 1 medium zucchini

VegWorld Magazine

Issue 24 - November/December 2014 |

CAULIFLOWER SOUP

A rich and creamy blend, this soup works great for both liquid fasts and cold-weather meals. Packed with vitamins C and K, this dish gets a vitamin B12 boost by a sprinkling of nutritional yeast on top.

Procedure: 1. In a blender combine the cauliflower, hot water, onion, tahini, zucchini, miso paste, and sea salt. 2. Blend on high until well combined, being careful not to overheat (see Note).

4. Sprinkle with nutritional yeast before pouring into bowls. *In living-cuisine prep, 100 to 110 degrees F constitutes “hot”; 80 to 100 F constitutes “lukewarm.” Temperatures can be measured easily with a standard candy thermometer.

3. With the machine running, add the olive oil slowly through the feed tube to emulsify the mixture and create a rich, creamy blend.

Note: Heating this soup in a blender will likely require a high-powered model. To test for warmth, keep your hands on the glass container until you feel it, about 2 minutes into the process.

About the Author

Jenny Ross, the owner and executive chef of the living-foods restaurant 118 Degrees in Costa Mesa, California, has been a pioneering spirit of the raw-foods movement since 2000, beginning with her first Los Angeles café. As a chef, her unique creations have captivated customers nationwide, and her product line is available in health-food stores throughout the country. Jenny works with clients of all backgrounds, motivating them toward more vibrant health while teaching them about the healing power of living foods. Her award-winning cuisine has drawn a celebrity clientele to her restaurant and has been a positive catalyst for changing many lives. Jenny’s books “Raw Basics”, “The Art of Raw Living Food” and “Simply Dehydrated” are available at www.jennyrosslivingfoods.com. Tap here to visit her website now.

VegWorld Magazine

Issue 24 - November/December 2014 |

GARLIC MASHERS

GARLIC MASHERS by Chef Tess

30 MINUTES OR UNDER!

SERVES 4

Organic Ingredients: • 4 cups peeled and chopped potatoes (cut into uniformly sized pieces) • ¼ cup non-hydrogenated margarine • ¾ cup nondairy milk (plain and unsweetened) • 1 teaspoon sea salt (or less if you prefer) • 2 medium cloves garlic, minced or pressed

Procedure: 1. Place the potatoes in a large pot. Pour plenty of water over them (so that they will be under the water the entire time they are cooking, as some of the liquid will cook off). 2. Cover and bring to a boil over high heat. Reduce the heat to low and simmer for about 20 minutes, or until a fork inserted into one of the pieces proves them to be very tender. 3. Drain the potatoes well and place them back in

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the pot (or in a mixing bowl). Bury the margarine under the potatoes (in order to melt the margarine quickly and easily). Once melted, stir well to mix. Stir in the remaining ingredients until thoroughly combined. 4. Do you desire a very fluffy, puffy, cloud-like mashed potato product? If so, give them a good long swirl with some electric beaters as well. Serve immediately.

Issue 24 - November/December 2014 |

SCRUMPTIOUS SHIITAKE GRAVY

SCRUMPTIOUS SHIITAKE GRAVY Oooohh…how delicious is this gravy? Very. The last time I included this in a cooking class, the students were actually eating it by the cupful! This is divine served over baked or mashed potatoes, crunchy tempeh, noodles, grains, pan-fried tofu, or an empty cup. Don’t let the long list of ingredients fool you—this is actually quite simple to make. And soooooo worth it! by Chef Tess

30 MINUTES OR UNDER!

MAKES: ABOUT 6 CUPS VegWorld Magazine

Issue 24 - November/December 2014 |

SCRUMPTIOUS SHIITAKE GRAVY

Organic Ingredients: • 1 cup thinly sliced shiitake mushroom caps

• 1 teaspoon dried sage

• One medium yellow onion, minced

• 2 teaspoons dried rosemary leaf

• ½ cup non-hydrogenated margarine

• 3 cups nondairy milk, plain and unsweetened

• ¼ cup tamari, shoyu, or soy sauce

• 4 teaspoons dried onion granules

• 8 large cloves garlic, minced or pressed

• 2 teaspoons organic sugar

• ½ cup each: white wine or sherry, rice flour, and nutritional yeast powder

• 2 tablespoons “Chicky Baby Seasoning” or vegan “chicken” seasoning

• 1 cup water

• 1½ teaspoons sea salt (or less if you prefer)

• ¼ cup balsamic vinegar

• 1 teaspoon ground black pepper (or freshly ground to taste)

Procedure: 1. In a large saucepan, sauté the mushrooms and onion in about 3 tablespoons of the margarine over medium-high heat until the onions are soft and just beginning to brown. Be sure to stir often during this process. If the pan becomes dry, add more of the margarine as needed. 2. Add the tamari, garlic, and wine and stir well. Sauté for another 2-3 minutes, stirring often. 3. Reduce the heat to medium-low. Add the rice flour and nutritional yeast and stir well to make a

smooth base (aside from the lumpy mushrooms and onions, that is). This is your “roux.” Add the water slowly, stirring constantly, until the base is as smooth as possible. 4. Add the remaining items, one at a time, stirring well to combine. Simmer gently over mediumlow heat to marry the flavors for about 15-20 more minutes. You will want to stir the gravy often during this time to make sure that nothing sticks to the bottom of your pan. Serve hot or warm.

About the Author

Quintessence (“Tess”) Challis is an author, vegan chef, and wellness coach. 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), and Radiance 4 Life (foreword by Robert Cheeke). Her newest book Get Waisted: 100 Addictively Delicious Plant-Based Entrees (co-authored by Dr. Mary Clifton), is now available! Tess is the co-founder (along with Dr. Mary Clifton) of Get Waisted (a plant-based weight loss program, which offers both online and in-person meetings across the world). Tess’s greatest passion is helping people achieve their ultimate state of wellness and vitality - while still enjoying delicious foods. Find out more about Tess by tapping here

VegWorld Magazine

Issue 24 - November/December 2014 |

VegWorld Magazine

Issue 24 - November/December 2014 |

VegWorld Magazine

Issue 24 - November/December 2014 |

FEATURE

Rise of the Veg-Curious

VegWorld Magazine

Issue 24 - November/December 2014 |

RISE OF THE VEG-CURIOUS

egans still are relatively small in number. That’s true. But the number of vegans has skyrocketed in a relatively short period of time - climbing from 1 percent of Americans in 2009 to 2.5 percent today. That still may not seem like much, but it is when you consider that the number of veggie-loving peeps has more than doubled in just a few years.

Enter the Veg-Curious… Even more noteworthy, however, is the rise in the number of what we lovingly term the “veg-curious” - those who aren’t (yet…) committed to a veggie lifestyle, but for some reason or another are intrigued and want to know more. According to Google Trends, the number of searches related to a veggie lifestyle hit its highest number ever in 2013. Why? Maybe some are noticing the increasing number of celebrities who are trying on veganism for weight loss, while others might be experienc-

The number of U.S. vegans has doubled in just a few years. Even more incredible is the astronomical rise in Google searches during that same time by meat-eaters curious about the veggie lifestyle. VegWorld Magazine

Issue 24 - November/December 2014 |

RISE OF THE VEG-CURIOUS ing health issues and are desperately looking for a healthier way to eat.

Use it Or Lose it Whatever the reason, those of us who are in this lifestyle for the long run are at a crossroads and need to make a decision fast: Embrace ‘em or lose ‘em. This may seem like a no-brainer. But there are many “purists” in the veggie movement (as there inevitably are in any movement) who refuse to embrace anyone who doesn’t go veggie for purely ethical reasons or who hasn’t been veggie since birth. Some even go so far as to attack or mock “newly-inspired” celebrities and others for their decisions. At VegWorld we see things very differently. We see the phenomenal increase in curiosity over the plant-based lifestyle as an incredible opportunity – a chance to turn 2.5 percent of Americans into a majority. It may be true that some veg-curious, like so many celebrities, are here today and gone tomorrow. But – today, at least – they are interested. And today they have the chance to become healthy, vibrant and compassionate people for life. So, we say: educate, inspire, and welcome the vegcurious, and maybe the inclination will become a

Some vegan “purists” have little respect for celebrities (such as J-Lo) who go vegan. But even if some veg-curious celebrities quickly fall off the wagon, their weight loss and increased vibrancy while veggie inspires countless fans to try it for themselves. VegWorld Magazine

Issue 24 - November/December 2014 |

RISE OF THE VEG-CURIOUS

Regardless of why people are curious about a plantbased lifestyle, we say: Educate, inspire and welcome them. Their inclination may just become a lifelong habit. lifelong habit. Itâ&#x20AC;&#x2122;s good for them, the animals and the planet. The alternative, of course, is to turn them off and keep the veggie lifestyle a pure, but small, alienated and virtually useless minority. To us, that is no alternative.

More Meat-Eaters than Ever are Interested in a Veggie Lifestyle So, how do we know meat-eaters are more interested in plant-strong diet? And more importantly, how do we know we are on the verge of what could be a shift towards a more veggie society if we act properly? The answer is two-fold. On the one hand there has been a steady spike in searches on â&#x20AC;&#x153;veganâ&#x20AC;? living in recent years that continues to grow. In 2013 Google searches reached their highest point ever. And ever since, there continues to be a steady, clear increase in search volume and nationwide spread for vegan-related terms. Even more encouraging are the annual spikes in searches nationwide around the food-centered holiday season as more and more hosts dish up animal-free fare. At the same time, there is also a steady and

VegWorld Magazine

Issue 24 - November/December 2014 |

RISE OF THE VEG-CURIOUS

As vegan searches are skyrocketing, meat consumption is on a steady and noticable decline. We are on the verge of a shift to a more veggie-inclined society. noticeable decline in the interest in meat. Meat consumption in the U.S. has been declining for nearly a decade, according to the research firm Packaged Facts. About 12% of US adults strongly agree and 19% somewhat agree that “they are eating many meatless/vegetarian meals,” says David Sprinkle, publisher of Packaged Facts. Beyond the data, there are signs all around us that meat is falling out of favor - for health, environmental, ethical and economic reasons.

On the other hand, when a celebrity undergoes a lifestyle change, there is no denying that all eyes are on her. And when the changes to a celebrity’s health and appearance are as obvious and pronounced as when she goes veggie, there’s no denying that she furthers the veggie cause significantly. In Us Weekly, for example, J.Lo admitted about eating vegan: “People are used to seeing me be kind of thickish, but when I started eating [vegan], right away I dropped like 8 to 10 pounds.” Most incredible, are those celebrities that are longtime vegans and vegetarians – like many of those in our top 10 sexist list – because of their love of animals and who boldly use their celebrity as a way to help influence others on that path. The power of celebrity cannot be underestimated. That power should be harnessed, rather than ridiculed and squandered. The science is getting out there

So Many Reasons to Go Veggie So, what is fueling this awakening among lifelong meat eaters? The reasons are varied. Here are just a few. Celebrity appeal The plant-strong lifestyle is taking hold and holding strong in Hollywood. From Beyonce and Jay Z promoting their 22-day vegan challenge to Lea Michele instagramming a seemingly endless array of tofu scrambles, it appears vegan celebrities are all the rage. As we’ve said before, the celebrity brand of oftentimes-fickle veganism can be a double-edged sword. VegWorld alone has reported on countless celebrities going veg, only to sadly report that they have moved on to the next trend. This can leave many on the outside to feel that a plant-based lifestyle is too difficult or uninspiring to maintain.

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Yes, it is o.k. to think about yourself when you consider going vegan! Going veg is – by its very nature – a compassionate choice, because it eliminates the suffering of animals. But there is nothing wrong with choosing to switch to a vegan lifestyle mainly – or even solely – to get healthy and vibrant. The science is pouring in, and a growing number of top medical doctors, including Dr. Michael Greger, Dr. Neil Barnard, and Dr Joel Fuhrman are getting the word out in a big way in magazines, on

There’s nothing wrong with selfishly going veg for your own health and vibrancy. The animals and the planet will benefit regardless of your motives. Issue 24 - November/December 2014 |

the internet and even on t.v. Their bold advocacy is not only letting the mainstream in on the truth about the toll animal products take on our health, but making it easier to switch to plant-based cuisine by putting to rest questions like “where do you get your protein.” So, if a loved one says she’s in it just for her health, encourage and guide her to make sure her decision sticks. A desire to kick the habit

Going vegan – even cooked vegan – is cleansing to a person who eats animal products. Switching to a plant-strong lifestyle, even for just a period of time, helps people rid themselves of addictions – from caffeine, to nicotine, to food. Some celebrities even go vegan to help kick more harmful drug and alcohol addictions. As Mike Tyson explained to Oprah Winfrey on her “Oprah: Where Are They Now” series last year, “Becoming a vegan gave me another opportunity to live a healthy life. I was so congested from all the drugs and bad cocaine, I could hardly breathe, [I had] high blood pressure, [was] almost dying [and had] arthritis. And once I became a vegan all that stuff diminished.” Even if people go into veggie-living for a limited time, chances are, the reboot they receive will help

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them stay that way longer-term.

It might be the only thing that can save us Al Gore went public with his veganism in November 2013 to help his cause of helping the planet. As so many scientists have made clear, animal agriculture is a leading cause of climate change, water pollution and world hunger. Even if animal welfare is not at the top of many people’s lists of concerns, oftentimes the environment is.

Educate, Inspire and Welcome the Veg-Curious No matter what the reason for their curiosity, we say: educate, inspire, and welcome the veg-curious. Given the meat- and dairy-centered society in which we all grew up, the switch to veggie-living can be daunting, difficult and lonely. Take the opportunity to help others take this journey successfully. Introduce them to programs like Vegan Survivor (see this issue’s Hot List), which provide cooking know-how, motivation, education and a community to keep them going. It’s good for them, the animals and the planet. And the alternative is to turn them off before the ideas take root, and risk losing the undeniable rise in momentum – possibly forever.

Issue 24 - November/December 2014 |

REVIEWS

AND RECOMMENDATIONS

Pick of the Month: Amyâ&#x20AC;&#x2122;s Vegan Organic Soups Veggie World Travels: Holiday Getaway to Roanoke, Star City of the Mountains

VegWorld Magazine

Issue 24 - November/December 2014 |

PICK OF THE MONTH

PICK OF THE MONTH:

AMY’S KITCHEN

DELICIOUS VEGAN SOUPS

my’s has remained a family-owned business and become the nation’s leader in natural frozen foods. And now in its 25th year, Amy’s has added a number of delicious new vegan soups to its product line. The editors of VegWorld have had

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an opportunity to try all of these delicious soups. We include them as our pick of the month to help keep you warm (and happy) all winter long. Combining any of these soups with fresh winter greens, either sautéed on the side or simmered into the

Issue 24 - November/December 2014 |

PICK OF THE MONTH soup, will add something a little extra healthy and fresh to finish off these satisfying meals. Here’s the current lineup for the season. Amy’s Hearty Minestrone with Vegetables: The Italian origins of minestrone soup date from Roman times. It has always featured a bountiful blend of local, fresh vegetables, and is a mainstay of Italian home kitchens. Amy’s version includes a variety of vegetables, grains and lentils, and adds an unexpected and very tasty hint of basil pesto. Amy’s Thai Coconut Soup: Amy’s has created its own version of the traditional Tom Kha Phak so popular in Thai restaurants. This soup combines sweet, smooth coconut milk with gently warming Thai spices, organic tofu, lemongrass, shiitake mushrooms, sweet potatoes and other organic vegetables. Amy’s Black Bean Vegetable Soup: The full flavor of Amy’s Black Bean Vegetable Soup has made it a favorite among Amy’s customers. This delicious soup is high in fiber (5 grams per serving), low in fat (1.5 grams) and is a good source of protein (6 grams). Amy’s Fire Roasted Southwestern Vegetable Soup: The flavors of the American Southwest are captured in this soup with sweet organic fire roasted corn, onions and green peppers. Combined with black beans, tomatoes, celery, and carrots, it is mildly seasoned with green chiles and Southwestern spices. The heat of the spice combined with the heat of the soup make it a perfect choice for a cold winter day. Amy’s Organic Lentil Soup: This classic Amy’s soup has been a top seller and customer favorite since it first debuted in 1999. It’s also a long-time favorite at VegWorld Founder, Steve Prussack’s house.

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Issue 24 - November/December 2014 |

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

HOLIDAY GETAWAY TO ROANOKE, STAR CITY

OF THE MOUNTAINS W Story and photos by Robin Tierney

here else can you bicycle up a mountain with ease and get rewarded with a giant star?

Roanoke earned the nickname “Star City of the South” for its 100-foot steel star built in 1949 atop Mill Mountain. This hike-, bike- and car-friendly peak beckons visitors year-round on the edge of town.

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Issue 24 - November/December 2014 |

VEGGIE TRAVEL Along the way and at the summit await splendid views of the city and the Blue Ridge Mountains, a nature center, playground and the Star, which is illuminated at night. Wave greetings at Star-Cam -tell the folks back home to tune in to Star Radio at roanokeva.gov. Whether you want to escape into nature or stroll festive city streets during the holidays, Roanoke’s ideal. Hidden in a mountain valley yet close to a major airport, this historic railroad town offers woodlands, charming neighborhoods, the scenic Roanoke River and a large yet quaint downtown all within a five-mile radius and easily reached on paved greenways. Step way back in time in charming Grandin Village. The amazing vegan-friendly Happy Belly Deli is tucked in the back of Roanoke Natural Foods Coop. It’s Southern soul food (Creole yams!) is made with fresh ingredients, most from the co-op’s own organic farm. In the winter, you’ll want to order all

Roanoke is a bike-, hike-, car-, and veggie-friendly place to escape into nature or stroll festive city streets during the holiday season.

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

Downtown, there’s plenty to do indoors and outside whether it’s sunny, raining or snowing. Winter temperatures are moderated in the valley, and snowfall makes Roanoke look like a Christmas card.

of the vegan hot dishes and soups -- but also the creative sweet and savory salads. Craving kamut or quinoa, or maybe a nice Thai bowl with jalapenos parsley and unsalted peanuts? Carry-out or grab a window-side table to people-watch. Heading back to downtown Roanoke, browse the seen-on-TV architectural wonderland Black Dog Salvage. You’ll find plenty of unique holiday gifts and souvenirs. Downtown, there’s plenty to do indoors and outside whether it’s sunny, raining or snowing. Winter temperatures are moderated in the valley, and snowfall makes Roanoke look like a Christmas card come to life.

cinating archival photos, text about railroad history, vintage equipment and buttons that let you ring huge bells and operate train horns and lights. The one-third-mile Railwalk runs along still-active downtown railroad lines and ends at the Virginia Transportation Museum. * Street art-spotting. Rent a bike or stroll in search of art, the antique neon H&C Coffee sign and century-old “Dog-mouth” fountain. Three dozen public artworks include a huge comb, a dramatic fallen police officer statue, fantasy murals and cheerful animal sculptures. * City Market. This daily farmer’s market, operating since 1882, offers fresh veggies, fruits and crafts.

Ways to fill your day:

* Center in the Square. This recently renovated historic complex holds several museums and galleries.

* The Railwalk. Any time, you can wonder this new, well-designed outdoor museum that displays fas-

* New and expanded Greenway trails: A great way to explore, burn holiday calories and enjoy the

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL scenery on foot and bike. The cool bridges and riverside spots are particularly pretty in the winter. * Mill Mountain. One Greenway leads you quickly to the mountain, which is laced bottom to top with hikebike trails (motorists can drive to the summit). One easy 3.5-mile round-trip trail passes sassafras, oak, maple, redbud and locust trees, mountain laurel and migratory and resident birds from warblers to swallowtails. The slope’s a beloved secret of regional mountain bikers and part of the new 480-mile Virginia Mountain Bike Trail. * Holiday events: Catch November’s RIOT Rooster Indie Craft Fair -- a mecca of upcycled, recycled, “odd and useful” gifts and goods handmade by regional artists and makers. Other seasonal events include parades, festivals (Gingerbread, Children’s and others), creative symphony performances, candlelight home tours and the longtime tradition “Dickens of a Christmas.”

The amazing vegan-friendly Happy Belly Deli is tucked in the back of Roanoke Natural Foods Co-op. It’s Southern soul food (Creole yams!) is made with fresh ingredients, most from the co-op’s own organic farm.

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

Firefly Fare offers bargain-priced seasonal dishes using regional ingredients and zesty seasonings, a fresh juice bar, and house-baked desserts.

* Winter recreation: Named among America’s top outdoor spots, Roanoke Valley’s the place to ramble solo or join a guided morning or moonlight hike.

Veg dining? Yes! Happy Belly Deli: A must-visit (see above). Plus it’s located in Roanoke’s historic community co-op, so you can pick up anything you need. Firefly Fare: bargain-priced seasonal dishes using regional ingredients and zesty seasonings, a fresh juice bar, and house-baked desserts. Neat touches include vintage record album covers holding menus and firefly-shaped lights. Little Green Hive: This indie coffee and smoothie bar serves phenomenal smoothies crafted with fresh and healthy ingredients, spicy chai, locally

VegWorld Magazine

Issue 24 - November/December 2014 |

VEGGIE TRAVEL

roasted fair-trade organic Red Rooster coffee from Red Rooster Coffee Roasters (Floyd, VA), teas, handcrafted smoothies with fresh ingredients and health boosting supplements, spicy chai and vegan and gluten-free snacks and treats. Old Southwest Grill: Pizza? This omnivore haven can make custom vegan pies in its wood-fired oven. I suggested they get vegan cheese; if they havenâ&#x20AC;&#x2122;t, suggest again.

PLANNING A VISIT? Visitor Info: visitroanokeva.com

Yearning for a storybook home-for-the-holidays setting? Youâ&#x20AC;&#x2122;re always welcome in Roanoke.

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 also by Robin Tierney.

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