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CONTENTS VegWorld Magazine - July/August 2015
THE FUN SIDE OF VEGGIE LIVING 8 Vegan Hot Sheet 15 Talking with the man who inspired Jon Stewart
Learn more about the man who created what some believe is the best vegan cheese ever (and how you can get some!) p. 11
FAMILY AND LIFESTYLE 22 Plant Foods Boost Your Brainpower 24 The Top 7 Bad Habits Keeping you from Losing Weight Find out - aside from the obvious - why Miley Cyrus is PETA’s Sexiest Vegetarian for 2015. p. 10
NUTRITION AND THRIVING 29 Why You Can’t Trust Your Doctor (on Nutrition Advice Anyway) 31 Fighting Cancer With the Power on Your Plate 34 Get Your Vitamin D From the Sun and Diet (skip the supplements) Being veggie makes you smarter. Find how much more and why on p. 22
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CONTENTS VegWorld Magazine - July/August 2015
RECIPES FOR FOODIES 40 Top 6 Summertime Fruits and Veggies 43 Lavash Wraps with Mock Chicken Salad And Creamy Cucumber Dressing 45 Tomatillo and Avocado Soup 46 Summer Berry Salad 47 Tropical-Twist Juice 48 Strawberry Lemonade Bliss 49 Bibimbap 52 Cantaloupe Rose Soup with Blueberry Cream 54 Chilled Avocado Soup with Cherry Tomato Salsa Fresca
Sip this strawberry lemonade bliss poolside this summer. Get the recipe on p. 48
MAIN FEATURE 58 Drought: A Global Crisis in Need of a Global Solution (how much are you eating?)
REGULARS 5 Credits VegWorld Staff & Contributing Writers 65 Reviews and Recommendations Veggie Travel: St. Kitts
Refreshing, filling and delicious, try this chilled avocado soup with cherry tomato salsa fresca at your next dinner party. p. 54
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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 Sadaken
Contributing writers
Babette Davis
Kathy Freston
Jenny Ross
Robin Tierney
Mark Reinfeld
Dr. John McDougall
Tess Challis
Dr. Neal Barnard
Steve and Julie Prussack
VegWorld Magazine
Carolyn ScottHamilton
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THE FUN SIDE OF VEGETARIAN LIVING
Vegan Hot Sheet
Talking with the man who inspired Jon Stewart
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Vegan Hot Sheet
hip and happening vegan stuff NEW STUDY CONFIRMS
YOU’RE BETTER OFF GOING
VEGGIE THAN PALEO
A
new study released in the Journal of General Internal Medicine recently confirmed what we knew all along: That vegetarian - and even more specifically, vegan - diets are most effective at achieving weight loss. Better than the standard American diet. Better than Paleo. The study, a meta-analysis of 12 separate studies that each compared vegetarian diets to other types of diets, found that on average across the studies, vegetarian dieters lost 2.02 kg more than those on the non-vegetarian diets. And in the eight studies comparing vegan diets, vegans lost 2.52 kg more than nonvegans on average. Importantly, the studies didn’t just look at healthy vegan or veggie diets, either. The researched looked at 1,151 people across the 12 studies, with widely varying diets ranging in length between nine and 74 weeks. Just imagine what a life-long healthy vegan diet could do for your waistline. The researchers credited in part the higher fiber content of veggie diets - from things like fruits, veggies and whole grains - over Paleo and Atkins-type diets. The healthy fibers in whole grain foods, they noted, can delay the time that it takes for the body to digest and empty of its food, which helps people consume less food overall. This important research comes at a time when high-protein, low-carbohydrate diets are back in vogue, and America’s obesity problem is deepening. Go veggie!
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VEGWORLD HOT SHEET
VIDEO OF
‘FRANKENSTEIN MEAT’ GOES VIRAL A video showing what has been termed “Frankenstein meat” has been exploding on the social media rounds and it’s not pretty. In fact, it’s likely to make a lot of people go vegan, or at least try vegetarianism. This apparently happened in China, where there’s quite enough controversy over the brutal and horrific Yulin Dog Meat Festival as it is. Now we see what good old “normal” beef can look like in that same country. Warning: The video footage could upset sensitive stomachs.
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VEGWORLD HOT SHEET
PETA PICKS MILEY FOR SEXIEST VEGAN OF 2015 American singer Miley Cyrus has been named the Sexiest Vegetarian of 2015 by animal rights organization People for the Ethical Treatment of Animals (PETA). Cyrus topped 100 other vegetarian celebrities like Ariana Grande, Ellie Goulding, Prince and Richard Linklater for the honor, reports aceshowbiz.com. “After hearing the heart-rending song written for her beloved blowfish and reading about her unflinching dedication to animal rights and her decision to go vegan, PETA knew that Cyrus isn’t just any sexy vegetarian celebrity — she’s the Sexiest Vegetarian Celebrity of 2015! Congratulations, Miley,” PETA explained how it came to crown the 22-year-old as the Sexiest Vegetarian. Cyrus, who has committed herself to living a vegan lifestyle, recently posted a photograph of a plate full of veggies. She captioned the image, “The luxurious life of a vegetarian in LA… So many good plants/fruits/veggies to eat you ain’t gottttta eat dead animals! Everything that goes into my body is aliiiiivvvve! To keeeep ME alive! Love this life!” The Wrecking Ball hit maker joins the list of vegetarians who have won the honor including Ellen Page, Jared Leto, Jessica Chastain, Natalie Portman and Olivia Wilde among others. Not bad company!
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VEGWORLD HOT SHEET
THE BEST VEGAN
CHEESE EVER?
Y
ousseff Fakhouri, owner of Vromage, LA’s first all-vegan cheese shop, says he cracked the code to artisanal non-dairy cheeses in an effort to impress “a young beautiful woman who was vegan” back in 2009. Ironically, the French-Moroccan former restaurateur admits he used to make fun of vegans when he first came to the United States, noticing that “everybody in LA had objections about animals, the environment. I used to tell some vegans in Santa Barbara, ‘Don’t come to my restaurant.’” But, calling upon his Mediterranean roots (and guided by a desire to impress the girl), he began playing with ingredients and traditional cheesemaking methods of aging and fermentation. He worked hard to improve upon the bland mixture of cashews and nutritional yeast often passed off as vegan “cheese.” And, once successful, he gave away samples of his yields, and even tricked fellow omnivorous French and Italian chefs into believing it was the real thing. His romance failed after five years (they’re still friends). But Fakhouri began to feel confident enough to sell his new product to the public. He opened Vromage last year to a line out the door, some patrons literally crying because they thought they’d never eat decent cheese again. Great story; even better cheese...
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VEGWORLD HOT SHEET
TESLA OFFERS A FULL VEGAN INTERIOR A new report shows the car company is the only luxury brand to a offer a completely vegan interior in a vehicle. Recently, Tesla was approached during its annual shareholder’s meeting with a proposal by animal rights activists to start offering a car with fully vegan interiors. The proposal was denied — but thankfully, it wasn’t necessary in the first place as the Business Insider found the company already offers that option. The publication looked into all luxury car brands to find if any of them has a car that contains no animal by products of any kind and the results were dismal. Lexus, Audi, and Jaguar Land Rover all offered only leather interiors. Acura and Infiniti offered the option of swapping the leather seats for non-leather fabric but the steering wheels on both brands were still only available in leather. BMW offers a non-leather option called SensaTec but, being made “from a blend of recycled materials and wool,” it is still not vegan. Mercedes Benz was not reached for comment. The one exception to the luxury car market was Tesla. On top of being environmentally friendly by being electric, the car can also be cruelty-free when buyers choose the Multi-Pattern Black Seats that are made with synthetic fabric and have a faux leather trim. And unlike all of the other luxury brands, Tesla also adds that “for the few customers wanting a non-leather steering wheel, we can provide one.”
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VEGWORLD HOT SHEET
DEMI MOORE ATTRIBUTES RAW
VEGAN DIET TO AGE DEFYING BODY
D
emi Moore is flaunting a bikini body that belies her age. At 52, Demi knows what it takes to look fabulous in a bikini, and Moore credits her vegan diet and yoga for her beautiful body, reported Us Weekly.
As for her diet specifics, Demi follows a raw vegan diet, reported Shape. Moore’s bikini body basics involve cutting out cooked foods and eating clean with natural products. Among her favorites are vegetables, soups, smoothies, juices, and fruits. In addition to her vegan diet, Demi relies on yoga to keep her in shape. The holistic aspect of yoga has helped Moore through some challenging times, reported Radar Online.
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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. VegWorld Magazine
Join us. MercyForAnimals.org Issue 28 - July/August 2015 |
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THE MAN WHO INSPIRED JON STEWART / Vance Lehmkuhl
TALKING WITH THE MAN WHO INSPIRED
U.S. TALK SHOW HOST JON STEWART by Vance Lehmkuhl
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ere you shocked to hear about Jon Stewart’s post-“Daily-Show” plan to join his wife, Tracey Stewart, in running a farm for rescued animals?
It was no surprise to Gene Baur, who has helped reshape attitudes - the Stewarts’ and many others’ about food and animals since co-founding the first Farm Sanctuary for rescued farm animals almost 30 years ago. Baur was a guest of the “Daily Show” earlier this year, and when I inquired, post interview, about reports that his first book, Farm Sanctuary: Changing Hearts and Minds About Animals and Food, was a major influence on the Stewarts, he shrugged off the credit, saying, “All of us here at Farm Sanctuary are very grateful to the Stewarts.” The couple will be honored in October at the Farm Sanctuary Gala at The Plaza in New York City. I talked with Baur by phone recently about his advocacy approach and about his new book from Rodale, co-authored with Gene Stone, Living the Farm Sanctuary Life: The Ultimate Guide to Eating Mindfully, Living Longer, and Feeling Better Every Day. It contains 100 recipes, including one from top-rated Philadelphia vegan restaurant Vedge. Here’s an edited transcript of our conversation:
Q:
This book features an impressive lineup of chefs. Did you have a favorite recipe?
A:
(Laughs) Oh, no! I think they’re all great.
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THE MAN WHO INSPIRED JON STEWART / Vance Lehmkuhl
Q:
Is the spread of vegan eating going to encourage people to think in a big-picture vegan way?
A:
Yes. There’s a movement now to provide upscale and incredibly satisfying vegan cuisine. I think that’s a big development. And then the vegan cheeses coming out. Miyoko Schinner’s come up with some great ones, and other companies, as well.
We like to think in a high-minded way about how people are going to behave according to their aspirations and values, and people want to do that. But realistically, the role of tasty, satisfying food is pretty important.
Q: A:
What’s your favorite food? I have one of my recipes in the book, a special thing I do on weekends when I don’t have to rush to be anywhere. I make scrambled tofu. Also, when I’m training - I’ve been doing marathons, and I did an Ironman Triathlon recently - I’m very focused on high-quality nutrition, so lots of greens, green smoothies.
I’ve been eating more fruits and vegetables - I really try to follow the “Forks Over Knives” recommendation.
Q: A:
Your first book was a memoir. This one combines memoir, recipes and lifestyle how-to. Was that an intentional mix? I think the new book reflects an evolution in our movement, actually. The first book was largely the history of Farm Sanctuary, a discussion of going into factory farms and more of a description of the problems with the animal-agriculture system.
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THE MAN WHO INSPIRED JON STEWART / Vance Lehmkuhl This new book is for a broader audience and it’s more of a how-to. It sort of assumes that people already have some general awareness of the problems of factory farming. It focuses more on what you, the reader, can do. It’s really for everybody interested in living more mindfully, more healthfully and living in alignment with their own values.
Q:
You were living in Wilmington when you started rescuing animals. Hilda, the famous first sheep, was found at a stockyard in Lancaster. Any particular memories from your time here?
A:
The way we funded the organization in the early days was by selling veggie dogs at Grateful Dead shows out of our Volkswagen van. We spent a lot of time in the Spectrum parking lot, and I remember one time Pierre Robert, the [WMMR-FM] radio guy, came by and had a veggie dog.
Q:
Establishing a farm sanctuary was a big step that others have followed. Did you see that as a way to change attitudes about food and animals, or just a way to help those that needed it?
A:
A little of both. When we started in 1986, we didn’t have a long-term vision of what the organization would be; we just responded to different needs in the moment. You find a [live] animal on a pile of dead animals, you take it home, you know, pretty soon you need more space so you get a farm. People want to visit, they want to hear about the animals, so you create a visitor program. So, it’s really been an evolution, and part of that is other people setting up sanctuaries, as well. I think that’s a very positive sign. It shows people are re-evaluating our relationship with farm animals. This all boils down to our relationship with other animals: Is it based on respect or exploitation? One thing that we have done, and others are doing it, too, is we model a different kind of relationship, one where the animals are our friends, not our food. Human beings like animals, and we tend to do what we see other people do. So, just doing this, I think, helped set an example that’s now spreading.
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THE MAN WHO INSPIRED JON STEWART / Vance Lehmkuhl
Q: A:
Do you worry about people seeing animals like this could think, “Oh, good thing they’re not in a factory farm, I’ll be sure to eat meat, milk and eggs from non-factory-farmed animals”? We’re very explicit about saying here the animals are our friends, not our food. If people see pictures put out by farms trying to sell this notion that animals can be raised and killed and consumed in a humane, respectful way - well, in my view, the words “humane” and “slaughter” do not sit well together.
Often these labels that say animals are “treated humanely” or in a “free-range” situation sound a lot better than they really are.
Q: A:
What’s your next challenge? We’ll continue rescuing animals, educating people and advocating for reform to our food system. With the momentum of great vegan food, and also elite athletes talking about the benefits of plant-based eating, I think we’re at a time now where there is a convergence of issues. I see us connecting more with environmental organizations, health organizations and other aligned interests and helping all that continue to expand.
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.
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FAMILY
AND LIFESTYLE
Plant Foods Boost Your Brainpower The Top 7 Bad Habits Keeping You from Losing Weight
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PLANT FOODS BOOST YOUR BRAINPOWER / DR. NEIL BARNARD, M.D.
PLANT FOODS BOOST
YOUR BRAINPOWER by Dr. Neil Barnard, M.D.
A
26 packs of cards in one hour. Not surprisingly, he has followed a plant-based diet for several years, helping him through both his victory this past year in China and in the 2013 competition in the U.K.
This memory gold-medal competition attracts entrants from dozens of countries who complete a wide range of mental challenges. One of Von Essen’s most impressive feats included memorizing
How does a vegan diet help the brain? Meat and other animal products contain saturated fat, which rapidly increases blood viscosity (“thickness”). The result is diminished blood flow and poorer oxygenation. Plant foods provide beneficial antioxidants that can improve your health and lower your cholesterol, increasing the blood flow to your brain. In
plant-based diet can do more than keep you healthy and improve your mood—it boosts brainpower too, if the experience of 23-year-old Swedish student Jonas Von Essen is any example. On Dec. 14, 2014, for the second year in a row, Von Essen won the World Memory Championship.
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PLANT FOODS BOOST YOUR BRAINPOWER / DR. NEIL BARNARD, M.D.
addition, the micronutrients in an endless number of plant foods have been linked to proper brain function. The B vitamins, for example, aid in producing energy for brain cells, balance brain biochemistry and improve abstract thought. Vitamins C, K and E, among many others, also have key roles to play in good brain health. And all of these are found in fruits and veggies. Three fruits and veggies, in particular, have recently proven themselves to be powerhouses for clear thinking and memory: Spinach, blueberries and grapes. But beets, carrots and other leafy greens, contain iron, folic acid and zinc, all of which improve the oxygen-carrying power of blood and thereby also increase brainpower, concentration and memory. Endurance athletes have used vegan diets for many years. Those aiming for maximal cognitive function (or even just some good grades in school) may want to choose them as well.
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 is the editor-in-chief of the Nutrition Guide for Clinicians and the author of more than 15 books on nutrition and health for lay readers, including Dr. Neal Barnard’s Program for Reversing Diabetes, Foods That Fight Pain, The Food Seduction, and the newly released 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health. His research has been cited by the American Diabetes Association and the American Dietetic Association in official policy statements on healthful diets. 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 nutrition-related studies. Tap here to visit the PCRM website. It includes a wide range of evidence-based nutritional information supporting a plantbased diet.
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NIX THESE 7 BAD EATING HABITS / CAROLYN SCOTT-HAMILTON
TOP 7 BAD HABITS
KEEPING YOU FROM LOSING WEIGHT by Carolyn Scott-Hamilton
I
f you’re trying to lose weight while adopting a healthier approach to your diet, consider kicking these habits to the curb. Eating “light” and well doesn’t mean having to sacrifice taste or enjoyment. You can lead a gourmet life while keeping your waistline in check. Just check out my healthy snack ideas below.
what you drink, it can be a large source of empty excess calories and quite dehydrating to your body. If you drink a lot, it can also harm your organs, including your liver. Drinking alcohol can also have a domino effect, leading to more bad decisions, like drinking to excess, smoking cigarettes and overeating.
1. Drinking Often
If you want to enjoy alcohol without overdoing it, stick to one or two glasses of red wine a few nights a week. Or, if you prefer liquor, mix vodka with selt-
Alcohol is not the best thing for you. Depending on VegWorld Magazine
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NIX THESE 7 BAD EATING HABITS / CAROLYN SCOTT-HAMILTON
zer to keep the calorie count down.
2. Eating “Diet” Foods Far too often, foods that are supposed to be dietfriendly are packed with too much salt or sugar to make up for their bland taste. I suggest keeping it simple if you want to lose weight: Stick with whole foods for the best (and healthiest) “diet.”
3. Overeating Nutritious Food All types of food should be eaten in moderation, including healthy food. Some healthy foods – like avocado, peanut butter and even quinoa – still include a lot of calories. If you don’t make sure to have a calorie deficit, you won’t lose weight, no matter how healthy your choices.
4. Skipping Meals
Starving yourself won’t lead to weight loss. Rather, it slows your metabolism. Eat small, frequent meals for the best results on the beach this summer. VegWorld Magazine
You may think, the less you eat the better. This may be true overall, but not if you’re going to sacrifice entire meals. By going for a long time between meals, you cause your metabolism to slow down. Plus, you can become so hungry that you overeat at your next meal. Eat several small meals throughout the day to keep your metabolism revving.
5. Counting Calories Counting the calories of every single thing you eat can be time consuming. More importantly, it can be downright stressful. Stress is one of the major causes of overeating and choosing bad-for-you foods. To avoid this harmful cycle, just switch to a whole food diet where calorie counting isn’t necessary.
6. Staying Away From Good Fat Don’t let the name fool you: some fat is actually good for you! Avocado and olive oil have fat, but it’s the healthy kind. As long as you don’t get too much of a good thing (see number 3 above), enjoying
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NIX THESE 7 BAD EATING HABITS / CAROLYN SCOTT-HAMILTON
these foods is excellent for your health and won’t harm your waistline.
7. Eating in Response to an Emotion Whether you’re happy or sad, stressed or celebrating, it’s never good to eat for purely an emotional reason. Train yourself to apply other tactics when you need to respond to your emotions. That doesn’t mean you can’t indulge, it just means that you should be aware of the reason why you’re eating certain foods at certain times. If you want to see weight-loss results that will last, it’s important to make big changes to your diet, starting with these tips. And if you still are hungry, here are my tips for snacking through the day – and keeping it nutritious. Every one of these suggestions is around 200 calories each.
Bake It Up If you like baking, you’re already half way to creating a bunch of healthy snacks. Here are some items that are easy to create and very good for you: Granola bites: Using oats, soy yogurt, protein powder and nuts, you can create a baked treat full of protein and fiber. Morning Glory muffins: These can include just about any nut, dried fruit and shredded vegetables you can think of, all baked using whole-wheat flour. Krispy treats reborn: Forget about the marshmallow fluff. The newest iteration of these treats includes gluten-free brown rice cereal, sunflower seeds or pumpkin seeds,
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NIX THESE 7 BAD EATING HABITS / CAROLYN SCOTT-HAMILTON
When hunger strikes, make sure to have plenty of healthy snacks available - whip ‘em up quickly, premake them or buy them ready to go. dried fruits and applesauce as a binder. These are very versatile, so mix it up!
Quick and Dirty If you’re on your way out the door and need to grab something quickly, here are some healthful and simple items to have on hand: • A handful of almonds or other nuts • A small bag of raw sunflower seeds • A few cubes of your favorite vegan cheese • A small cup of hummus and baby carrots
In the Blender
• Protein bar (check nutrition facts first) Smoothies are a fantastic option for a healthy breakfast or post-workout snack for active adults and energetic children. Although they aren’t the most portable when it’s hot outside, you can still carry them in a small cooler with an icepack.
Follow these tips and keep slim and healthy this summer bathing suit season.
Go Greek: Put a cup of nonfat vegan Greek yogurt along with protein powder and some frozen fruits, like blueberries, in a blender. If you need another liquid to make the smoothie less thick, reach for some coconut water. Don’t forget to add some lemon zest for a refreshing taste! Veggie-matic: Green smoothies are all the rage. Start by putting the liquid – try sugar-free juice — in first, then slowly add greens and finally any additional vegetables or fruits. Remember a little sweetness may make the smoothie more appetizing, so add some grade B syrup for flavoring.
About the Chef Carolyn Scott-Hamilton, aka The Healthy Voyager, is the Executive Producer, Creator, Host and Writer of The Healthy Voyager web series, site and overall brand. A holistic nutritionist, plant-based vegan chef, best-selling cookbook author, sought-after speaker, film-making, screen-writing, traveling, singing, dancing, fun-loving, healthy and green-living wife, The Healthy Voyager aims to help people live well, one veggie at a time! For more about Carolyn, tap here to visit www. healthyvoyager.com.
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NUTRITION & THRIVING
Why You Can’t Trust Your Doctor (on Nutrition Advice Anyway) Fighting Cancer With Dinner Get Your Vitamin D From the Sun and Diet (skip the supplements)
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WHY YOU CAN’T TRUST YOUR DOCTOR / DR. MICHAEL GREGER, M.D.
WHY YOU CAN’T TRUST YOUR DOCTOR (ON NUTRITION ADVICE, ANYWAY…) by Dr. Michael Greger, M.D
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e are constantly surprised at the advice of children’s doctors regarding proper nutrition. So often, parents turn to physicians to treat a virus or infection, only to be schooled on the nutritional needs of children, the inadequacies of a vegan diet and the need for things like dairy and meat. Most people trust the nutritional advice of their doctors. But why? From where do doctors get their nutritional “creds” ? Most people assume their doctors learn all about the best foods for health and disease prevention in medical school. In fact, this assumption couldn’t be further from the truth.
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Most believe their doctor learned all about nutrition in school. This couldn’t be farther from the truth. Issue 28 - July/August 2015 |
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WHY YOU CAN’T TRUST YOUR DOCTOR / DR. MICHAEL GREGER, M.D.
In the following video, Dr. Michael Greger, M.D., reveals the facts about how little nutrition education doctors receive in medical school and beyond. More importantly, Dr. Greger illuminates just how important of a role nutrition plays in disease formation, and why this is the one critical tool our doctors should simply not be without.
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.
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FIGHTING CANCER WITH THE POWER ON YOUR PLATE / KATHY FRESTON
FIGHTING CANCER WITH
THE POWER ON YOUR PLATE by Kathy Freston
I
f you’re anything like me, the “C” word leaves you trembling. But today there is very good news to report: Research suggests you can improve your odds of never getting cancer and/or improve your chances of recovering from it. Not with a drug or surgery, although those methods
VegWorld Magazine
might be quite effective. This is all about the power on your plate, and it’s seriously powerful. A 2012 analysis of all the best studies done to date concluded vegetarians have significantly lower cancer rates. For example, the largest forward-
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FIGHTING CANCER WITH THE POWER ON YOUR PLATE / KATHY FRESTON
looking study on diet and cancer ever performed concluded that “the incidence of all cancers combined is lower among vegetarians.”
Vegan women have 34% lower rates of female-specific cancers, such as breast, cervical and ovarian cancer.
That’s good news, yes. But what if we’re looking for great news? If vegetarians fare so much better than meat-eaters, what about vegans? Is that an even better way to eat? We didn’t know for sure until now.
well as after controlling for non-dietary factors such as smoking, alcohol, and a family history of cancer.
A new study just out of Loma Linda University funded by the National Cancer Institute reported that vegans have lower rates of cancer than both meateaters and vegetarians. Vegan women, for example, had 34 percent lower rates of female-specific cancers such as breast, cervical, and ovarian cancer. And this was compared to a group of healthy omnivores who ate substantially less meat than the general population (two servings a week or more), as
Why do vegans have such lower cancer risk? This is fascinating stuff: An elegant series of experiments was performed in which people were placed on different diets and their blood was then dripped on human cancer cells growing in a petri dish to see whose diet kicked more cancer butt. Women placed on plant-based diets for just two weeks, for example, were found to suppress the growth of three different types of breast cancer (see images
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The blood of women placed on a vegan diet for only 2 weeks was shown to supress the growth of female cancers. Vegan men had similar results against prostate cancer. of the cancer clearance). The same blood coursing through these womens’ bodies gained the power to significantly slow down and stop breast cancer cell growth thanks to just two weeks of eating a healthy plant-based diet! (Two weeks! Imagine what’s going on in your body after a year!) Similar results were found for men against prostate cancer (as well as against prostate enlargement).
eliminating animal products from our diets altogether. This is supported by the new study in which the thousands of American vegans studied not only had lower rates of obesity, diabetes, and hypertension, but significantly lower cancer risk as well. This makes sense when you consider the research done by Drs. Dean Ornish and Nobel Prize winner Elizabeth Blackburn; they found that a vegan diet caused more than 500 genes to change in only three months, turning on genes that prevent disease and turning off genes that cause breast cancer, heart disease, prostate cancer, and other illnesses. This is empowering news, given that most people think they are a victim of their genes, helpless to stave off some of the most dreaded diseases. We aren’t helpless at all; in fact, the power is largely in our hands. It’s on our forks, actually.
How may a simple dietary change make one’s bloodstream so inhospitable to cancer in just a matter of days? The dramatic improvement in cancer defenses after two weeks of eating healthier is thought to be due to changes in the level of a cancer-promoting growth hormone in the body called IGF-1. Animal protein intake increases the levels of IGF-1 in our body, but within two weeks of switching to a plant-based diet, IGF-1 levels in the bloodstream drop sufficiently to help slow the growth of cancer cells. How plant-based do we need to eat? Studies comparing levels of IGF-1 in meat-eaters vs. vegetarians vs. vegans suggest that we should lean toward
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.
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GET YOUR “D” FROM THE SUN AND YOUR DIET / JOHN MCDOUGALL
GET YOUR “D” FROM
THE SUN AND YOUR DIET (SKIP THE SUPPLEMENTS) by John McDougall
W
orries over vitamin D, once known as “the sunshine vitamin,” have turned hundreds of millions of people into patients with worse, not better, health. The latest, and likely the final, analyses of the studies performed on treating people with vitamin D supplements has shown that this multiple billion-dollar business does not work. The authors, after thoroughly examining the results of nearly a quarter-million people from 46 major randomized trials, conclude: “Our findings suggest that vitamin D supplementation with or without calcium does not reduce skeletal or non-skeletal outcomes ... by more than 15%. Future trials with similar designs are unlikely to alter these conclusions.”
VegWorld Magazine
Vitamin D supplements are so powerless that the benefits of supplements can only be seen at the extremes of need, such as with institutionalized elderly women (and even then the benefits are with a combination of vitamin D and calcium, not vitamin D alone). In other words, if grandma can be wheeled onto the outdoor patio several times a
The latest studies show that vitamin D supplements have turned hundreds of millions into patients with worse, not better, health. Issue 28 - July/August 2015 |
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GET YOUR “D” FROM THE SUN AND YOUR DIET / JOHN MCDOUGALL
A study of elderly people taking vitamin D supplements showed a 50% HIGHER risk of hip and leg fractures than those receiving a placebo. week, she will reduce her risk of fractures far beyond any benefits hoped for by adding pills or injections of vitamin D.
Vitamin D Supplements Increase Broken Bones Two large randomized controlled trials have shown an increased risk of fractures with annual high-dose vitamin D supplementation. 1. In the British ‘’Wessex’’ study, 9,440 communitydwelling participants, aged 75–100 years, were randomly allocated to receive an annual injection of 300,000 IU vitamin D2 or matching placebo every autumn over three years. The vitamin D group showed an almost 50% increased risk of hip and leg (femur) fractures. 2. In the Australian study 2,256 community-dwelling women aged 70–92 years were randomly allocated to receive an annual oral dose of 500,000 IU vitamin D3 or placebo. Those on the supplement had a 15% increased rate of falls and a 26% increased rate of fractures. The mechanism for these adverse turns of event is unknown, but supplementation may cause muscle weakness and nervous system imbalances that result in more falls and fractures. Scientific research has shown that vitamin D supplements can also increase “bad” LDL-cholesterol (heart disease), prostate cancer, immune system suppression, autoim-
VegWorld Magazine
mune diseases, gastrointestinal symptoms, kidney disease, and calcium kidney stones.
The Vitamin D Disease Myth The medical and pharmaceutical industries’ infatuation with vitamin D began when researchers correctly observed that the incidence of common chronic diseases, such as obesity, heart disease, type-2 diabetes, and multiple sclerosis was more common in populations of people living further from the equator and closer to the North and South Poles. Since even a school-aged child knows that the sun is hotter near the equator, the investigative spotlight looking for the cause of epidemic diseases became exposure to sunshine. Well, not exactly sunshine, but rather a metabolic product of sunshine: serum 25-hydroxy vitamin D in the blood. Rather than recommend the obvious—more sunshine—the remedy of traditional medicine was manufactured pharmaceuticals in the forms of oral and injectable vitamin D. In the US between 2002 and 2011, the sales of vitamin D supplements increased by more than 10 times, from $42 million to $605 million.
The Dietary Connection Is Missed More than 100 years of laboratory and clinical research has established the causal relationship between the rich Western diet (heavy in animal foods and vegetable oils) and common chronic diseases. The geographic changes seen with vitamin D and, more accurately, the amount of sunshine, also conform to this incriminating research. The real reason for this correlation is that as populations migrate
Synthetic D can also increase “bad” cholesterol, prostate cancer and kidney disease, among other things. Issue 28 - July/August 2015 |
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GET YOUR “D” FROM THE SUN AND YOUR DIET / JOHN MCDOUGALL
from the equator to more temperate climates, their food supply naturally changes. The seasons of fall, winter, and spring are times of low food productivity by plants: Fruits from trees and bushes have ripened by summer’s end; the wheat and corn crops have all been harvested by fall. To survive, people living farther from the equator have relied more on meat, poultry, fish, and dairy foods for calories. Concentration of human financial wealth in the northern and southern latitudes today has perpetuated this inequality in food distribution. Rich people consume richer foods. Poorer countries have traditionally been equatorial, and their foods have been beans, corn, potatoes, rice, and other starches. The amount of sunshine is incidental and the blood levels of vitamin D are irrelevant. The food is the cause of the most common chronic diseases: obesity, heart disease, diabetes, multiple sclerosis,
and cancer.
Chronic Disease Causes Low Vitamin D - Not the Other Way Eating the Western diet causes serious common chronic diseases. In an effort to heal, the body responds with repair processes that include inflammation. One of the responses to this inflammation is the lowering of the serum 25-hydroxyvitamin D in the blood. Thus, low vitamin D in the blood is a result of being ill, not the cause of sickness. This is the main the reason studies using vitamin D supplements have consistently shown no benefits to patients with common chronic diseases. The metabolic imbalances created by administrating this unnatural substance may actually be responsible for the increase in falls, fractures, and other damage. (Vitamin D is a hormone synthesized with the help of sunlight; it is not intended for oral intake or injection.)
It’s actually the Western diet, rich in animal products and low in plant foods, that causes our vitamin D levels to drop. In other words, low vitamin D is a result of ilness, not the cause. Supplements just make it worse.
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GET YOUR “D” FROM THE SUN AND YOUR DIET / JOHN MCDOUGALL
Vitamin D supplements is a $605 million industry. But the science shows that it’s vitamin D produced from sun exposure that our body needs. It’s not the synthetic stuff that leads to disease.
Studies show, in addition to the healing processes, that even our basic food choices lead to inflammation. Consuming meat and other animal foods increase inflammation while grains and vegetables decrease inflammation. Thus, low vitamin D levels do not cause obesity, heart disease, diabetes, multiple sclerosis, and cancer, but rather result from the illnesses (and the very foods that caused these chronic conditions). The epidemic of obesity has added to the epidemic of vitamin D deficiency. Because vitamin D is fatsoluble, excess body fat will pull vitamin D out of circulation, thus contributing to lower levels.
VegWorld Magazine
There Is Sunshine in Seattle For excellent health, people must get sunshine; there is no substitute. The amount of sun required depends on one’s skin pigmentation. For a lightskinned person, exposing the face, arms, and hands to five minutes of sun at noon two to three times a week at a latitude of Boston, MA in the spring, summer, or fall will cause the body to produce sufficient vitamin D to meet all of its needs. Asian-Indians may require three times as much exposure, and dark-skinned people may require 10 times as much exposure under the same sunlight conditions. During wintertime, this fat-soluble vita-
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GET YOUR “D” FROM THE SUN AND YOUR DIET / JOHN MCDOUGALL
For excellent health, people must get vitamin D from sunshine; there is no substitute.
min is stored for long periods of time, mainly in the liver and the fatty tissues. Commonly people claim that they live in a part of the world where the sun does not shine. This is, of course, not true; there has always been enough sunshine to promote good health. Consider that people have lived in high northern and southern latitudes from Canada to New Zealand for more than 15,000 years, without taking any vitamin D supplements. And many of these people have had darker skin pigmentation than the typical verywhite-skinned northern European Caucasian. High-tech environmental studies on the penetration of sunlight all over the globe confirm the abundance of ultraviolet radiation available to produce vitamin D in people, even for those living in higher latitudes. Stop for a minute and consider that there is sufficient energy from the sun to grow huge rainforests, such as the Great Bear Rainforest, which extends from Vancouver, Canada to the border of Alaska. The energy is available, but people must take advantage of it.
Responding to a Low Vitamin D Level I encourage people to avoid routine examinations of their blood for vitamin D levels (25-hydroxy vitamin D). There is nothing to be gained; adequate sunshine and eating well are “givens,” regardless of blood test results. Various experts consider wide ranges of test values, between 12 and 100 ng/ ml, sufficient. People with and without adequate sunshine exposure are commonly found to be deficient based on these blood results. Finally, and most importantly, treating abnormal blood tests with vitamin D supplements hurts people, at least by causing more fractures. Thus, there is no level of vitamin D discovered by a blood test that would cause me as a medical doctor to prescribe vitamin D supplements to one of my patients. I recommend people expose themselves to as much sun as tolerated. That may mean to let their skin become slightly reddish at times. Skin damage, however, must be avoided because serious precancerous conditions (actinic keratosis), skin cancers, and accelerated aging come from overexposure. Refocused physicians, dietitians, and other healthcare providers will resolve their clients’ health problems by feeding them a plant-based diet. Inflammatory foods will thus be avoided and chronic diseases will be improved or cured. And, as a side benefit, 25-hydroxyvitamin D may naturally rise to numbers considered to be “normal” by meddling medical and pharmaceutical businesses.
About the Author John A. McDougall , M.D., has authored many best-selling books and is featured in the documentary and book Forks Over Knives. He serves as associate professor at Touro University College of Osteopathic Medicine in Vallejo, CA, and teaches medical students at his clinic in Santa Rosa.
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RECIPES
FOR FOODIES KIDS LOVE TOO! Juice Guru: Top 6 Summer Fruits and Veggies Lavash Wraps with Mock Chicken Salad And Creamy Cucumber Dressing Tomatillo and Avocado Soup Summer Berry Salad Tropical-Twist Juice
VegWorld Magazine
Strawberry Lemonade Bliss Bibimbap Cantaloupe Rose Soup with Blueberry Cream Chilled Avocado Soup with Cherry Tomato Salsa Fresca
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JUICE GURU / Steve and Julie Prussack
TOP 6 SUMMER FRUITS AND VEGGIES
TO GET YOU “JUICED UP” by Steve Prussack Summertime means beach, swimsuits, picnics and long, hot days in the sun. The best way to stay cool, energetic and slim this summer season? Enjoy a daily juice, of course... No season has a greater variety of produce to enjoy than summer. But not all are the greatest for juicing. To help you find the best elixir to sip poolside, here is our list of Juice Guru’s top 6 summer fruits and veggies to feature in your juices. Serve these up in juices for your friends this season, and give them an experience they’ll remember.
6
Cucumber Probably not the first veggie (well, fruit actually) that comes to mind when thinking of summertime; cucumbers can have a boring rep. But think about this: Cucumbers are used to cool and relax spa-goers around the world. And with good reason. Cool and juicy, they make an excellent base for many summer juice recipes (see Italian Heirloom and Basil Juice recipe below). And they are packed with antioxidant, anti-inflammatory, and anti-cancer benefits (especially estrogen-related cancers of the breast, ovary, uterus and prostate).
5
Strawberries Now we’re talkin’. These delicious powerhouses of nutrition are available at their ripest and most delicious throughout the summer months. While they don’t yield a lot of juice, strawberries are a great complement or mix-in to your juice for a fabulous fruity taste (see juiceguru.com for Springtime Pineapple Strawberry Elixir Recipe). Their anti-aging benefits will keep you looking and feeling young, while their anti-cancer benefits will help keep you free of breast, cervical, colon, and esophageal cancers. Just make sure to get them from your local farmers market, if you can, since studies indicate they lose the majority of their nutrition within 2 days of being picked.
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JUICE GURU / Steve and Julie Prussack
4
Cilantro Cilantro is another ingredient that doesn’t yield a lot of juice but is a deliciously refreshing mix-in to spruce up any juice. And, just like strawberries, they are at their peak in the summertime. Cilantro isn’t only delicious, it’s packed with phytonutrients and has antimicrobial effects. Try it in any green juice for an extra dose of flavor. And to bring out that delicious flavor even more, mix in some salty celery, lemon or both.
3
Kale Kale may be available year-round in supermarkets, but it’s in season and harvested in the summer and fall, beginning in June. These are the months you can get it fresh from the farmer’s markets and local farms. Kale is tops on any of our juicing lists because of it’s mild flavor in green juices and incredible nutrients. Kale is in the top 10 of every list of the most nutritious veggies, due largely to its antioxidant and cancer-preventative benefits. Check out our Juice Guru Classic Template Recipe at juiceguru.com to make any number of outstanding green juices featuring kale.
2
Melon Take your pick: Watermelon, cantaloupe, crenshaw, honeydew...so many choices. The easiest juices to make, all you have to is cut off the outer rind (leaving the soft, nutrient-rich inner rind intact), cut it up into small chunks and run it through a juicer. Kids love these juices! And they are refreshing and nutritious too.
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JUICE GURU / Steve and Julie Prussack
1
Heirloom Tomatoes Our number one pick for summer fruits and veggies is the outstanding heirloom tomato. In case you’ve never heard of one, an heirloom tomato is a variety that has been passed down for generations and is open pollinated (i.e., not a hybrid). They have flavor that is far superior to any other tomato you’ve ever tried and are mostly only available in the summer months. Our favorite is the Brandywine for juiciness and flavor. If you’ve never enjoyed an heirloom before, don’t let their appearances fool you. They are often misshapen and not traditionally the red color of other tomatoes (often even partly green and/or mottled in color). Pick heavy ones that aren’t too soft, hard or musty-smelling and store them at room temperature.
Try the following Juice Guru recipe for Italian Heirloom Tomato Basil Juice and be prepared to be blown away.
ITALIAN HEIRLOOM TOMATO BASIL JUICE Organic Ingredients: Directions:
• 8 large heirloom tomatoes
1. Clean all produce and cut in chunks. 2. In a low-rpm juicer, alternate pressing ingredients.
• 6 stalks celery • 2 cucumbers • 1 bunch of basil • 1 large lemon (outer peel cut off, pith intact)
3. Stir and serve immediately.
Enjoy your “juicy” summer! About the Authors 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.” Julie Prussack received a crash course in juicing when she reconnected with her first love, Steven, after nearly 25 years apart. Julie is Associate Editor of VegWorld Magazine, and became the first certified Juice Guru Practitioner in her forties.
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LAVASH WRAPS
LAVASH WRAPS WITH MOCK CHICKEN SALAD AND CREAMY CUCUMBER DRESSING by Chef Babette Davis
When asked to provide a summer recipe for this issue of VegWorld, I thought of these wraps. Not necessarily because they feature summer fruits or veggies, but because they are the perfect picnic food for a warm summer day or concert in the park. The wrap is delicious anytime – with or without the mock chicken. Kick back and enjoy!
Organic Ingredients for Cucumber Dressing: • 2 tablespoons lemon juice • 2 tablespoons walnut oil • 1 teaspoons urfa pepper • 1 tablespoon no salt seasoning • 1 teaspoon sea salt • 1/2 cup almond milk • 1 cup spinach • 1 medium cucumber (peeled) • 2-3 garlic cloves • 1 tablespoon raw agave nectar
Procedure: Blend all ingredients until smooth and creamy.
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MOCK CHICKEN SALAD
MOCK CHICKEN SALAD: Organic Ingredients: • 1lb extra firm organic tofu • 1/2 cup chopped kale • 1/4 cup diced celery • 1/4 cup diced red bell pepper • 1/4 cup chopped green onion • 1 tablespoon celery seed • 1/4 cup mustard • 3/4 cup veganaise
Procedure: 1. Slice tofu and brown on both sides in a lightly oiled skillet. Place in the refrigerator. 2. Once the tofu has cooled, place in a food processor using the “S” blade attachment and pulse leaving the tofu with a grainy texture. 3. Place tofu and all other ingredients in a mixing bowl and mix well.
Wrap Preparation: Open lavash wrap and spread some cucumber dressing. Add a scoop or two of the mock chicken salad, and add julienne sliced cucumber, carrots, tomato, bell pepper, avocado and red onion. Add romaine lettuce and sprouts. Roll in the wrap, cut in half and serve.
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.
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TOMATILLO AND AVOCADO SOUP
These dishes include some of my favorite summer fruits, including avocado, mango and strawberries, among others. Have all three for a light, delicious meal, or serve them up as light appetizers or snacks. Whatever you do, soak in the Vitamin D from the sun and enjoy.
TOMATILLO AND AVOCADO SOUP Soup Organic Ingredients:
by Chef Jenny Ross
Garnish Organic Ingredients:
• 6 tomatillos
• 1 cup coconut water
• 2 cucumbers
• ¼ cup extra-virgin olive oil
• 2 cups diced avocado
• 1 teaspoon sea salt
• Lime wedges
• 1 jalapeno pepper • ¼ diced onion
• ½ cup diced cilantro
• 2 cloves garlic
Procedure: Blend all soup ingredients, garnish and serve
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SUMMER BERRY SALAD
SUMMER BERRY SALAD
Organic Salad Ingredients: • 8 cups fresh salad mix
• 1 ripe Reed avocado
• 1 pint blackberries
• 2 cups strawberries
Organic Salad Dressing Ingredients: • ¼ cup strawberries
• ½ cup young thai coconut water
• 1 cup pine nuts
• 1 tablespoon agave nectar
• ¼ cup lemon juice
• 1 teaspoon Himalayan salt
Dressing preparation: Blend all ingredients in a high-powered blender
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TROPICAL-TWIST JUICE
TROPICAL-TWIST JUICE by Chef Jenny Ross
Organic Ingredients: • ¼ medium pineapple • 1 kaffir lime • 1 kiwi • 1 mango • ½ cup young thai coconut water • 2 teaspoon agave nectar (optional)
Procedure: Juice all ingredients (except coconut), and place in blender. Add coconut water and agave and blend!
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 awardwinning 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.
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STRAWBERRY LEMONADE BLISS
STRAWBERRY LEMONADE BLISS by Tess Challis
SERVES 3
This stuff is pure proof that life is good—it’s insanely delicious, yet high in antioxidants, fiber, and alkalinizing properties. And, it’s also low in calories and contains zero junky sweeteners. Have a sip and feel the bliss!
Organic Ingredients:
Procedure:
• 3 cups strawberries, fresh or frozen
Blend all of the ingredients until thoroughly combined. Serve over ice.
• ¾ cup fresh lemon juice • ½ teaspoon liquid stevia • 2 cups water or sparkling water
GF/SF/Green (according to the recipes and nutrition program in Tess’s cookbooks) Photo by Michelle Donner Photography
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BIBIMBAP
BIBIMBAP
by Tess Challis
After trying vegan Bibimbap while in Austin recently, I became determined to recreate this simple, light, healthy, and oddly addictive dish at home.
Organic Ingredients:
Sauce: • 2 tablespoons EACH: tamari (or shoyu or soy
Rice:
sauce) and coconut sugar
• 1 - 1/2 cups brown rice
• 1 tablespoon water
• 3 cups water
• 1 teaspoon toasted sesame oil • 3 large cloves garlic, pressed or minced
Tofu: • One 15.5 ounce container of extra-firm tofu (water-packed) • 2 tablespoons tamari, shoyu, or soy sauce • 2 teaspoons EACH: garlic granules and toasted sesame oil
• black pepper and cayenne, to taste (I use about 1/4 teaspoon of each)
Veggies: • 1 - 1/2 cups EACH: finely chopped cabbage, very thinly sliced cucumbers, and grated carrots
Garnishes, to taste: Black sesame seeds and chili-garlic sauce (or sriracha sauce) VegWorld Magazine
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BIBIMBAP
Procedure: 1. Begin by making the rice: Place the rice and water in a covered pot and bring to a boil. Lower heat and simmer, covered, until the rice is tender and all of the water has been absorbed. Remove from heat and set aside. 2. While the rice is cooking, you can make the rest of your dish. First, drain the tofu and cut into 8 lengthwise slabs, then cut each slab in half. What you’ll end up with is 16 squares. Place in a single layer on paper towels and cover with more paper towels. Cover with a cutting board or baking sheet and place weights on top. Press the tofu for about 5-10 minutes. Preheat the oven to 400 F. 3. While the tofu is pressing, you can make the sauce. To do so, simply stir all of the ingredients together. Set aside. 4. Place the tofu on a large plate and sprinkle evenly with the 2 tablespoons tamari and the 2 teaspoons of sesame oil and garlic. Turn over to coat each piece evenly. Place on a baking sheet (lightly oiled or nonstick) and bake for about 10 minutes, or until the undersides are golden-browned. Flip and bake another 10 minutes, or until the tofu squares are nicely browned and chewy gooey delicious. Set aside. 5. While the tofu is baking, you can get the veggies prepared. Once the tofu is done, it’s time to bibimbap til you just can’t stop! To do so, place the rice in bowls (if you have stone bowls, don’t even think of not using them for this). Next, arrange the tofu and vegetables around the rice in a cute, compartmentalized way. Drizzle with a little of the sauce and sprinkle with the sesame seeds. If desired, serve with hot sauce.
Serves 4 GF/Green (according to the recipes and nutrition program in Tess’s cookbooks) Photograph by Janet Malowany
About the Author
Tess Challis is an author, vegan chef, wellness coach, and cooking instructor. 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 Wendt). Tess’s greatest passion is helping others achieve radiant health and wellness - all while enjoying the most delicious foods on the planet! Tess resides in SW Colorado and Florida with her daughter, Alethea, Vegan Kid Chef.
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CANTALOUPE ROSE SOUP WITH BLUEBERRY CREAM
CANTALOUPE ROSE SOUP
WITH BLUEBERRY CREAM by Mark Reinfeld
SERVES 4
Rose water adds a distinctive floral flavor to this melon-based dessert soup. Enjoy this refreshing dish at the height of summer, when melons abound, and experiment with the different varieties available. The amount of additional sweetener you add will depend upon the sweetness of the melon. If you really want to impress your guests, serve with frozen melon balls immersed in the soup. Recipe courtesy of “The 30-Minute Vegan: Soup’s On!”
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CANTALOUPE ROSE SOUP WITH BLUEBERRY CREAM
Cantaloupe Soup Organic Ingredients:
Blueberry Cream Organic Ingredients:
• 6 cups seeded and chopped cantaloupe (1/2 inch pieces)
(Makes 1 cup blueberry cream)
• 2 teaspoons vanilla extract
• 1/2 cup chopped raw cashews • 1/2 cup blueberries
• 1/4 cup coconut water or water • 1/4 cup freshly squeezed lime juice • 1 teaspoon culinary-grade rose water • 1 tablespoon coconut nectar, pure maple syrup, or other sweetener, to taste
• 1/2 cup coconut water or water • 1/2 teaspoon vanilla extract • Pinch of ground cinnamon • Pinch of ground cardamom
• Pinch of sea salt • Pinch of ground cinnamon • Pinch of ground cardamom • 1 cup blueberries
Procedure: 1. Place the cashews in a bowl with ample water to cover and soak for 20 minutes. 2. Meanwhile, place all the Cantaloupe Soup ingredients, except the blueberries, in a large blender and blend until creamy. Transfer to a bowl. 3. Prepare the cream: Drain and rinse the cashews well. Transfer to the blender with the remaining Blueberry Cream ingredients and blend until creamy. Transfer to a small bowl. 4. Stir the soup very well just before serving. To serve, pour the soup into a bowl, add a dollop of the sauce, and top with the blueberries.
Variations: Replace the cantaloupe with honeydew, crenshaw, or other sweet melon. Replace the blueberries with strawberries, papaya, or mango. Feel free to omit the rosewater.
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CHILLED AVOCADO SOUP WITH CHERRY TOMATO SALSA FRESCA
CHILLED AVOCADO SOUP WITH CHERRY TOMATO SALSA FRESCA by Mark Reinfeld
SERVES 4 - 6
Avocados are an ancient food, with over five hundred varieties available. They are a good source of healthy fat, which adds a welcoming creaminess to this soup. The salsa contributes lots of flavor and texture, for a totally awesome soup experience. Recipe courtesy of “The 30-Minute Vegan: Soup’s On!”
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CHILLED AVOCADO SOUP WITH CHERRY TOMATO SALSA FRESCA
Avocado Soup Organic Ingredients: • 2 cups mashed avocado (Hass variety recommended) • 2 cups carrot juice
Cherry Tomato Salsa Fresca Organic Ingredients: • 1 cup diced cherry tomatoes • 1 tablespoon diced red onion
• 1 cup water • 1/4 cup diced red onion • 2 tablespoons freshly squeezed lime juice • 1/2 teaspoon seeded and diced jalapeño pepper • 1 garlic clove
• 1 tablespoon diced green onion • 2 teaspoons minced fresh cilantro • 2 teaspoons freshly squeezed lime juice • Pinch of ground cumin • Pinch of cayenne pepper (optional)
• 2 teaspoons sea salt, or to taste • 1/2 teaspoon ground cumin • 1/4 teaspoon ground black pepper
• Pinch of sea salt • Pinch of ground black pepper
• 1/8 teaspoon chili powder (try chipotle) • Pinch of crushed red pepper flakes • 2 tablespoons finely chopped green onion • 1 - 1/2 tablespoons finely chopped fresh cilantro
Procedure: 1. Prepare the soup: Place all the soup ingredients, except the green onion and cilantro, in a blender and blend until creamy. Transfer to a bowl, add the green onion and cilantro, and mix well. Place in the refrigerator or freezer to chill while you prepare the salsa. 2. Prepare the salsa: Combine all the salsa ingredients in a small bowl and mix well. 3. To serve, garnish each bowl of soup with a small scoop of the salsa.
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CHILLED AVOCADO SOUP WITH CHERRY TOMATO SALSA FRESCA
Variations: Add 1/2 cup corn to the salsa. Replace the carrot juice with a mixed vegetable juice, such as carrot, beet, and celery, or your favorite.
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.”
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FEATURE Drought: A Global Crisis in Need of a Global Solution (How Much Water Are You Eating?)
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DROUGHT: A GLOBAL CRISIS IN NEED OF A GLOBAL SOLUTION
DROUGHT: A GLOBAL CRISIS IN NEED OF
A GLOBAL SOLUTION
(HOW MUCH WATER ARE YOU EATING?)
I
n case you haven’t heard, California is slowly running out of water. Water restrictions are starting to be imposed and more are threatened. Meanwhile, the Central Valley, where the vast majority of the state’s food is produced (and 2/3 of the Country’s fruits and nuts), is reportedly sinking at a rate never before seen as farmers desperately drill wells to capture scarce groundwater. But, as politicians and bureaucrats scramble to find solutions and impose usage restrictions on tap water throughout the state, we have to ask: Are they looking in the wrong place? And are there some serious changes we need to make to our society to keep water from becoming a scarce resource for the planet?
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DROUGHT: A GLOBAL CRISIS IN NEED OF A GLOBAL SOLUTION The answer to this crisis may lie in the amount of water you’re eating for dinner this evening (and, yes, we said “eating”). But before we talk about a solution, let’s take a closer look at the problem.
Drought is a Global Crisis Despite how much you’ve heard about California recently, it’s far from the only place in the world experiencing severe drought conditions.
Drought is a natural phenomenon. But it has been escalating in frequency and intensity over the last few decades.
Drought is a natural phenomenon. But over the last few decades, this phenomenon has been escalating in frequency and intensity, affecting millions of people all across the world. Drought is just one more devastating symptom of climate change.
How bad is the situation? Here are just a few examples. In Brazil drought conditions have gotten so bad that taps have run dry and the lights have gone out sporadically all across the country from São Paulo to Rio de Janeiro and beyond. North Korea is facing its worst drought in a century. And late last year, the Executive Council of KwaZulu-Natal (KZN), a southeastern province of South Africa, declared eight areas in a “state of disaster” due to severe drought conditions. Back in the U.S., Lake Powel, a reservoir on the Colorado River between Utah and Arizona, is drying out and currently at only 45% of its capacity. And 40 states are anticipated to join California with water shortages, bringing this crisis close to home for the vast majority of the U.S.
The Effects are Devastating Drought affects more people than any other natural disaster. Since 1900 more than 11 million people have died as a consequence of drought. And over two billion more have been affected. In Africa, a third of the people already live in drought-affected areas. Here’s a startling statistic: Half of the world’s population will live in areas of high water scarcity by 2020. And drought is the single most common cause of
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Drought has killed more than 11 million since 1900, and over 2 billion more have been affected. Half of the world’s population is projected to live in areas of high water scarcity by 2020. Issue 28 - July/August 2015 |
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DROUGHT: A GLOBAL CRISIS IN NEED OF A GLOBAL SOLUTION food shortages, severely affecting food security in developing countries and jeopardizing efforts to increase food production by 70 percent by 2050 in order to feed a world population of 9 billion. We all know that water is of major importance to all living things. Up to 60% of the human adult body is water. And while we can live for a few weeks without food (Mahatma Gandhi survived for 21 days), fluid intake has the biggest effect on our immediate survival. Our bodies tend to have several weeks’ worth of reserve energy from food stores, but lack of fluid causes problems with kidney function within just a few days. Some have estimated that a person will live as few as 3 days without water in hotter climates. All of this boils down to one thing: We better get serious about water conservation in our drying environment.
Local Solutions are Band Aids; We Need a Real Shift Michel Jarraud, Secretary General of the World Meteorological Organization (WMO) summed up well where we need to go in terms of the mounting global drought crisis: “We have to facilitate the transition from crisis management to catastrophes prevention, like it has been successfully done for tsunamis and other natural catastrophes.” After all, when over half the planet will be short on water in just five years, that’s a looming catastrophe. Water “management” efforts limiting lawn watering and urging shorter showers are important, but far too Restrictions on lawn little to get the tremendous and immediate results we need. watering and showers are
important, but far too little to get the tremendous and immediate results we need.
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To find the real answer, we have to first ask: Where does the majority of our fresh water go? The answer may surprise you … it’s agriculture. In California, a full 80% of the State’s water usage is used in the produc-
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DROUGHT: A GLOBAL CRISIS IN NEED OF A GLOBAL SOLUTION
80% of California’s water goes to agriculture. It takes exponentially more water to produce a pound of beef than a pound of plant food, even for water-intensive crops like avocado.
tion of food, including beef and dairy. To see where the real “catastrophe prevention” can come from, we need to take a look at agricultural water usage by the numbers.
Choose Melon Over Meat Not surprisingly, animal products like beef and pork require considerably higher amounts of water to produce than do most other types of food. Whereas a pound of lettuce takes just 15 gallons to produce, a pound of beef takes on average 1800 gallons (and can use as much as 2500-5000 gallons, depending upon where in the world it’s produced). Even more water-demanding fruits like avocados use only 220 gallons of water per pound produced, compared with 1630 gallons per pound for pork and 2044 gallons per pound for butter. Why the huge water footprint for animal products? For beef production, for example, it’s primarily due to the tremendous amount of water needed to grow the grass and feed that a steer eats over its lifetime, plus water for drinking, cleaning and processing. In the US, at least 80 percent of beef cattle are “conventionally” raised. This means they start out life eating grass in pasture, for typically for 12 to 14 months, but then they go to a feedlot for three to six months. There, they eat feed made from corn and soy to speed up the animal’s growth. Considering that it takes about 147 gallons of water to produce one pound of corn, and a steer can eat 1,000 pounds or more over a few months, it’s easy to see how water usage adds up. And that’s for just
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It takes the same amount of water to produce a year’s worth of food for a vegan as a month’s worth of food for a meat eater. Issue 28 - July/August 2015 |
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DROUGHT: A GLOBAL CRISIS IN NEED OF A GLOBAL SOLUTION
Processed foods like potato chips also use considerably more water to produce than just the whole potato.
a single cow. The average American eats about 167 pounds of meat every year – three times the global average. With this in mind, it becomes clear where the catastrophe prevention lies: It’s in our diets. If we all started eating more vegetables, grains and beans and eating less meat, our water usage would plummet. And it’s only with a shift like this, not just management restrictions, that we will save ourselves from disaster.
According to John Robbins’ pivotal book, “Diet for a New America,” the average daily footprint from diet of a vegan, vegetarian and meat-eater is 400, 1,200 and 4,000 gallons, respectfully. In The same diet that will save us from global drought will also fact, it takes the same amount of water to save us from disease. Think about that at dinner. produce a year’s worth of food for a vegan as a month’s worth of food for a meat eater!
Go Whole, Not Processed Diets that are made up of highly processed foods (like candy, chips and ready-made meals) also use a lot of water to produce. Potato chips, for example, take considerably more water to produce than a whole potato. After growing the potatoes, the processing takes additional water to clean potatoes and machinery, produce cooking oil for deep frying, produce the fuel for delivery, produce packaging, and so forth. The water use accumulates above and beyond what it would take to produce and eat a whole potato. In short, the more meat, dairy and processed foods we eat, the more water we consume. Incredibly, the same diet that will save us from global water shortage crises will also save us from our mounting health crises. Think about that next time you sit down for dinner.
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REVIEWS
AND RECOMMENDATIONS
Veggie Travel: Exploring the Giant’s Salad Bowl and Other Pleasures on the Island of St. Kitts
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VEGGIE TRAVEL
EXPLORING THE GIANT’S SALAD BOWL
AND OTHER PLEASURES ON THE ISLAND OF ST. KITTS Story and photos by Robin Tierney
D
reaming of an exotic Caribbean escape? Now’s the time to do it. And what better place than an island with a geological formation resembling a gargantuan salad bowl? That’s just one of many amazing places to visit in St. Kitts. Originally named St. Christopher, the Caribbean isle’s casual moniker stuck. Speaking of casual, Kittitians are all about de-stressing, which they call limin’. How to do it? Snorkel alongside brilliant fish at Reg-
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VEGGIE TRAVEL gae Beach on the southeast peninsula. Do yoga and crunches on the sand as trade winds rustle palm fronds and propel kite-boarders across the blue Atlantic to the east. Or trek to the top of 3,792 foot Mount Liamuiga, where the 360 degree views can’t be beat. Liamuiga, which means “fertile land,” is the dormant volcano hovering dreamlike beyond villages and sugar cane fields planted after the British established a colony in 1624. It makes a rousing and beautiful day-hike.
A natural high Since 1987, Greg Pereira has led “Volcano Safaris” up vine-and-rock-strewn trails through the lush rainforest leading to Liamuiga’s rim. The fifth-generation Kittitian spent his youth in these mountains.
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VEGGIE TRAVEL
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VEGGIE TRAVEL During the hour-long coastline drive between the St. Kitts Marriott Resort and the volcano trail head, Pereira stops at Black Rocks park, giving us a few minutes to clamber among remnants of past explosions, when the volcano’s superheated rim melted and flowed to the sea’s edge. Some believe that’s why Liamuiga was once dubbed “Mount Misery.” The road passes by stone quarries, seaside shanties, families trucking juicy palm-size guavas, bushmen hoisting bunches of herbs used for medicinal teas and shack-like bars where patrons shoot the morning breeze.
Painting-perfect landscapes At the base of one mountain is the church where slave-ship doctor-turned-pastor James Ramsay preached for abolition of slavery, inspiring the song “Amazing Grace.” A brief detour leads to the island’s interior, where
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sugar plantations held sway until two decades ago. Now land has been set aside for preservation and tourism. One inn’s views include a path to a windmill set against lush vegetation and painting-perfect clouded skies. “Twenty-four percent of St. Kitts is protected reserve,” says Pereira. “It’s among the few places in the world where rainforest is expanding.”
Trekking an eco-wonderland Mount Liamuiga Volcano Crater Trail ascends natural staircases of packed earth, rocks and entwined roots. Between the elevation and ocean breezes, he explains, mosquitoes and flies aren’t a problem. Sit on a toppled tree and you might get an ant bite, no big deal. The tropical canopy also shades hikers from intense sun. Along the seven-hour round trip trek, Pereira points to vines used as aphrodisiacs, plants harvested by voodoo men, and floating kapok seed pods. Be-
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VEGGIE TRAVEL lieved to bestow good luck, they inspired the “Avatar” seeds of Eywa. Huge buttressed roots bolster trees, some up to 150 feet high and 300 years old. “Trees grow these roots to stabilize on slopes, enduring winds and storms,” explains Pereira. Staying quiet, we spy St. Christopher Bullfinches, thumbnail-sized frogs chirping outsized mating calls and a few petite vervet monkeys foraging walnut-size mangoes. “Hear the hammer hitting an anvil? That’s the mountain blacksmith cricket,” says Pereira during stops for earth science lessons, rest and water. As with any serious hike, pack water – not soda - to hydrate along the way. We encounter a hiker named Carly and her father and handsome Lab mix named Brody.
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VEGGIE TRAVEL
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VEGGIE TRAVEL Dogs always add to the fun.
Cloud-level on the volcano’s rim At cloud forest level, the volcano’s rim rewards hikers with spectacular views in every direction. Tipped off about a secret overlook, I climb to the base of the aptly named Devil’s Tooth rock formation to gaze upon shimmering sea, pure skies and cottony clouds. Mist-ringed St. Eustatius rises in the distance like a mystic vision. A rocky perch faces the mile-wide crater. Soil from lava flows enriches a patchwork quilt of greenery rolling down to the crater floor, which is why it’s called the Giant’s Salad Bowl. We sit on the perch and eat our veggie sandwiches. “The last verified eruptions from the volcano were 1,600 years ago,” says Pereira.
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VEGGIE TRAVEL
After descending to the volcano’s base, Pereira pulls celebratory drinks from his Land Rover: freshsqueezed guava juice. Sunbeams cross picturebook blue skies to dance on ocean waves further downhill. I raise my juice cup in a toast to limin’.
Visitor information: St. Kitts Tourism Authority: www.stkittstourism.kn Lodging: St. Kitts Marriott Resort on Frigate Bay. Arrange activities such as guided volcano hikes, rainforest zip lining, and tours of Brimstone Hill, a UNESCO World Heritage Site. www.stkittsmarriott.com
Dining: Kalabash. Volcano Safari leader Greg Pereira’s favorite cafe is vegan, serving soursop and other fresh-squeezed juices, falafels, cashew-cheese pizza and coconut tarts. Cayon Street, Basseterre (no website) 869-466-2398 Volcano hiking tours: www.gregsafaris.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 also by Robin Tierney.
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