May June 46

ISSUE 46 | MAY/JUNE 2018

The Growth Issue ART & FOOD SOUTHERN STYLE IN SOUTH CAROLINA

NELSON CAMPBELL’S

Heal AMERICA mission to

GREENFARE DISHES UP HEALTHY OPTIONS

FARMER FRED’S harvest of health

10

Refreshing Springtime Recipes

Is hydroponic gardening the future of sustainable agriculture?

One family goes plant-based, cold turkey | FOOD, FUN & CHILDREN

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CONTENTS VegWorld Magazine - May/June 2018

THE FUN SIDE

FAMILY AND LIFESTYLE

11

VegWorldy Wanderings Artsy Southern Comfort In Greenville, South Carolina

18 Let ‘Em Play With Their Food & Kids Will Love Their Veggies A Recipe For A Lifetime Of Healthy Eating

17

VegWorld Events Calendar

22 The Soulfull Project Making A Difference, One Bowl At A Time 27

10 Ways Veganism Stimulates Personal Growth Go Vegan & Prosper

31

Cold Turkey!

The Aguillards’ Journey To A Whole Food, Plant-Based Lifestyle

FEATURE STORIES 36 The Glories (and Limits) of Growth Is Our Obsession With Growth Good?

by Howard Jacobson, PhD 44 The Good Farmer Somebody’s Got To Grow The Food

by Lori Fryd 46 The Art of Rebuilding How I Used A Plant-Based Diet To Construct Better Health & A More Meaningful Life by Fred Detwiler 55

Healing America Together A Bold Mission To Help Communities Take Back Their Health

by Nelson Campbell

59 Grow Where You Are The Future Of Sustainable Agriculture, Hydroponics & Urban Farming

by Joe Alvarez ON THE COVER: Nelson Campbell with his father T. Colin Campbell, PhD. Photo by Brian Olson.

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CONTENTS VegWorld Magazine - May/June 2018

FRESH FINDS

REGULAR FEATURES

65 True Beauty EcoSevi Offers Hand-Made Bodycare

6

Credits

7

Editor’s Note

68 Eat the World GreenFare Organic Cafe: Salt, Oil & Sugar Free & Fantastic!

71

105 Love, Lori

Between The Pages Chad & Derek Sarno And David Joachim’s The Wicked Healthy Cookbook

DISHIN’ IT UP! 77

Grape Dainties

80 Mexican Vegetable Soup 82 A Kale, Avocado & Tempeh Salad 85 Dijon, Lemon & Tahini Dressing 87 Slow-Cooked Corona Beans With Rosemary & Lots OF Garlic 90 Pasta Fagioli (Bean) Soup 93 Spaghetti With Nana’s Red Sauce 96 Brandywine Tomatoes Stuffed With Greek Cauliflower “Rice” 99 Three Sisters Chili 102 Umami Sun-Dried Tomato & Almond Burgers

© VegWorld 2018 VegWorld Magazine

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CREDITS VEGWORLD STAFF

CONTRIBUTORS

Publisher Edward N. Smith III

Editor-in-Chief Amanda C. Smith

Managing Editor Lori Fryd

Christy Aguillard

Joe Alvarez

Dreena Burton

Nelson Campbell

Cathy Carter

Jackie Day

Fred Detwiler

Emily Folk

Lori Fryd

Alejandra Graf

Cathy Katin-Grazzini

David Joachim

Howard Jacobson Sharon McRae

Char Nolan

BJ Reed

Chad Sarno

Derek Sarno

Michael Taylor

Robin Tierney

Dawn Thomas

Assistant Editor Cathy Carter

Assistant Editor Tanya Cleary

Advertising Manager Zak Shelton

Marketing Director Courtney Garza

Food Editor Cathy Katin-Grazzini

Art Director Clay Garrett

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Katie Simmons

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EDITOR’S NOTE A message from VegWorld Magazine Assistant Editor, Cathy Carter

Country Livin’

I

lived the first two decades of my life in Marshall, Texas, population 22,327 in 1950, the year I was born. It hasn’t grown much since then.

My childhood was probably better than most. I had no brothers or sisters but plenty of neighborhood friends. Summers were the best! We played outside from sunup to sunset, returning home when parents called or the street lights came on, whichever happened first. We made interim visits only to grab sandwiches – usually peanut butter and jelly, sugar and butter, ketchup or mayonnaise – and a quick drink from the water hose.

weeds at bay and harvest the produce. Together we grew corn, tomatoes, new potatoes, beans, peas¸ watermelon and peppers. One bell pepper grew so large I wanted her to enter it in the local county fair.

It was the largest bell pepper I had ever seen! Sadly, we ate it instead.

Then when I grew older, I went off to college, got married and had children. In other words, life happened.

Between then and now, we lived in Nacogdoches, Texas, Houston, Denver and finally, in the Dallas-Fort Worth area. We didn’t return to Marshall until 1997

Those were the “good ol’ days.” We spent our time catching tadpoles and crawdads (the East Texas moniker for crawfish) in the creek, garter snakes (wouldn’t touch one with a 10-foot pole now), white-faced bumblebees (to which we tied strings so they could buzz around our heads), and lightning bugs (aka as fireflies, that we kept in jars by our beds to light up the dark). We rode bikes, made mud pies, played sandlot baseball, jumped rope, shot marbles, built forts, had fights with dirt clods and cockleburs (East Texas for sweet gum balls), walked to the corner Mom & Pop store to sell Coke bottles to buy penny candy – all that and more.

Better yet, I was blessed to have my sweet grandmother living in the house behind ours. Perhaps one of my fondest memories is the summer she planted a vegetable garden in her back yard. I must have been about 7 or 8, but I remember it well because I helped her hoe the ground and form rows, plant the seeds, water the growing plants, keep the

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Our granddaughter, Gwyn, helping Papa tend his garden.

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EDITOR’S NOTE when my dad passed away and my mom needed living assistance. My husband, David, was ecstatic to return to his roots—he’s a country boy through and through—and me... well, somewhere along the way, I became a “big-city girl.” I missed the restaurants, the entertainment, the shopping, the city lights and the endless opportunities for enrichment.

Nevertheless, I “settled in” and accepted my fate, became a school teacher, and cared for my mom until she left this world. Yet, I always felt as though something was missing. I yearned to live in an urban area again, but I knew my husband would never go for it.

Our house sits on approximately two acres of land.

A few years ago, David decided to plant a vegetable garden. By then, I had transitioned to a plant-based diet, so I was thrilled. He bought a tiller, plowed up the pasture, planted crops and cultivated produce.

Seemingly overnight, he became a top-notch farmer. Every year since, he has planted a garden, and we’ve enjoyed a bounty of fresh vegetables, all organic, of course. This year is no different. As I write this, he is in the process of tilling and preparing the soil for the seeds and plants yet to come. By late spring/early summer, we generally start reaping the

Our first crop of new potatoes.

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My husband, David, aka as Farmer Dave, amidst his cornstalks.

fruits of his labor— HIS labor.

I’ve never had a green thumb – not even close. I generally kill every plant I touch! Furthermore, with the exception of my experience with my grandmother’s garden, I’ve never had an interest in yard work or gardening. But something has changed. When I first became plant-based, I ate a great deal of faux meats and vegan processed foods...and it helped me to transition from the Sad American Diet. But at the beginning of this year, I did some self-reflection and realized I wasn’t as far along on the journey as I wanted to be. Since then, I’ve cranked it up a notch, shedding the processed foods as much as possible and adding more and more fruits and vegetables.

I’m not a raw vegan but certainly moving in that direction. Consequently, I feel better and have more

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EDITOR’S NOTE where I’m planted!

If you haven’t already, I encourage you to move toward a whole food, plant-based diet and enjoy its benefits. And even if you don’t live on acres of land in the country, you, too, can grow your own food.

In this “Growth” issue of VegWorld, Fred Detwiler (Farmer Fred) tells us how we can grab slices of country livin’ with small gardens in our yards, container beds on our patios, decks or rooftops, or even herbs growing on our windowsill. And according to Joe Alvarez, you can grow nutrient-dense leafy greens in the comfort of your own home through hydroponic gardening. But raising your own food is not the only angle we explore. Emily Folk gives us a list of “10 Ways Veganism Stimulates Personal Growth,” and Christy Aguillard shares a story of transformation in “Cold Turkey”—the growth her family has experienced by adopting a whole-food, plant-based diet. energy. Suddenly, I find myself wanting to HELP MY HUSBAND IN THE GARDEN! I want to participate in growing our own food – feel the earth sift through my fingers; plant the tiny seeds and watch the miracles unfold as they grow into mature plants; witness the growth cycle -- including bee pollination -- resulting in luscious produce; pluck the weeds from the garden as if I’m removing each negative thought or feeling from my very being; and finally, fondle each fruit and vegetable as I lovingly pick it from the plants in our little garden. I want to have fresh, organic food that I KNOW, beyond a shadow of a doubt, is free from deadly chemicals and pesticides – food that I’ve helped to grow.

After many years, I’ve realized that I’m exactly where I want to be. No more city life for me! I’ve embraced country livin’ and have every intention of blooming

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EDITOR’S NOTE

More bounty from our garden: purple hull peas, fresh tomatoes and green bell peppers.

But perhaps the most fulfillment is realized when you help others to experience growth through plantbased living. And that’s exactly what Nelson Campbell, son of the renowned Dr. T. Colin Campbell, is doing. We are pleased to feature his article, “Healing America Together,” that outlines the explosive growth of “a bold mission to help communities take back their health.”

And of course, we have also included a recipe section brimming with delicious ways to prepare the luscious bounty of the garden, as well as restaurant and cookbook reviews and exciting travel destinations to explore.

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Nature has a way of taking and giving life back to earth, and growth comes in cycles. We till the soil, plant fruits and vegetables, care for them, pick them when they are ripe and make something incredible for us to eat.

That’s known as the Circle of Life, and we are proud to dedicate this issue of VegWorld to its celebration!

Cathy Carter VegWorld Assistant Editor

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Sculpture of a swamp rabbit in Travelers Rest along the Swamp Rabbit Trail.

ARTSY SOUTHERN COMFORT IN GREENVILLE, SOUTH CAROLINA Story and photos by Robin Tierney

T

his place has a great atmosphere -- and Artisphere too.

We’re talking Greenville, S.C., which is getting props in art circles for its annual May Artisphere (artisphere.org) festival. Greenville made the “places to visit in 2018” list published by Travel + Leisure, so a visit was in order.

This South Carolina town boasts a hot arts scene, trendy eateries, boutiques, festivals and urban and Blue Ridge Mountain beauty. It’s also a natural for fall leaf-peeping.

Vegan handmade soaps at Magnolia Scents.

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VEGWORLDLY WANDERINGS - IN GREENVILLE

Farm-fresh eats Kitchen Sync: Having nailed a sky-high Certified Green rating, their locally sourced ingredients ensure top-flight deliciousness. Try the Banh Mi, with vegan toppings such as crispy tofu and crispy beets, and the amazing Thai Pie (just hold the top crust). facebook.com/kitchensyncgreenville

Dig into a delicious totally plant-based eggplant dish at The Lazy Goat.

Southern Pressed Juicery: 100% organic and local.

What to get? Bees Knees Energy Bowl, oatmeal cookies and the donuts. So good that an outpost is opening in Austin, Texas. southernpressedjuicery.com The Swamp Rabbit Cafe and Grocery features the bounty of nearly 250 area farms and delicious vegan dishes made from locally sourced ingredients, from power smoothies made with just-picked berries to their Turkish-inspired Vegan Pogacha (pogacha is a bread baked in fireplace ashes) made with artisan vegan cheese and chorizo. swamprabbitcafe.com Pomegranate on Main: Authentic Persian cuisine based on owner Ali Saifi’s family recipes. Greatest hits include veggie kabobs, Persian eggplant and tomato stew, the eggplant dip and authentic tea service. pomegranateonmain.com

Go Persian with a rich hearty vegan dish at Pomegranate on Main.

VegWorld Magazine Sip a yummy power smoothie at Southern Pressed Juicery.

12 Banh Issue 46 - May/June 2018 | vegan Munch on a fresh Me salad at Kitchen Sync.

VEGWORLDLY WANDERINGS - IN GREENVILLE

The Lazy Goat: On the terrific Greenville History Tour restaurant walking tour led by John Nolan (greenvillehistorytours.com), I had a wonderful eggplant dish that made my non-vegan companions envious thelazygoat.com The Anchorage: At this James Beard 2018 Best New Restaurant semifinalist, combine vegetable dishes for an entree. theanchoragerestaurant.com Cantinflas: The award-winning menu is half vegetarian, and vegan and gluten-free diners are treated very well at this downtown hotspot cantinflasmexican.com

Chef Brian creates amazing healthy donuts at Southern Pressed Juicery.

Willy Taco: Order a vegan Crispy Avocado Taco. www.willytaco.com/home Sidewall Pizza: Their flavorful pizzas and dairy free ice-cream are custom-made. sidewallpizza.com Roost: Local, seasonal cuisine includes a vegan menu. roostrestaurant.com Swad Vegetarian Indian: Sumptuous spot owned by a lifelong vegetarian. facebook.com/SwadIndianRestaurant Yellow Ginger: At this southeast Asia-focused dining room, ask for the vegan menu. yellowgingerasian.com

At the Anchorage, order a fresh off the farm designer salad.

Port City Java: Sip mellow Brazilian coffee & drinks handcrafted with soy/almondmylk here. portcityjava.com/location/loc/greenville

Art all around Artisphere: Visit May 11 - 13 for the city’s award-winning festival. See awesome artworks, visual and culinary arts demonstrations and hands-on activities for adults and children. artisphere.org

Order great mellow coffee drinks with soy and almond milk at Port City Java downtown.

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Arts in Public Places: 70 works include “Octo 2,” a kinetic, wind-powered stainless steel sculpture made up of linked stainless shapes rotating around a circular axis. A steel sculpture reminiscent of

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Issue 46 -

See this amazing sculpture and wonderful shows at the 14 May/June 2018 | downtown.

Peace Center

Look for imaginative sculptures, some of them kinetic, all around downtown Greenville.

Find this friendly pig sculpture at the Children’s Garden along Swamp Rabbit Trail.

Gumby adds red to Falls Park at one end of The Lib-

Swamp Rabbit Trail: Bike 21 miles each way on one

erty Bridge. Il Porcellino represents a handsome wild

of America’s most awesome trails. On the way to

boar of legend. At the Children’s Garden, look for

the cute community of Travelers Rest, take a break

Vincenzo, a whimsical pig sculpture, and Fear Not,

to see the lake and clock tower at Furman University.

depicting a child drawing courage in the embrace

greenvillerec.com/swamprabbit

of a lion. Bonus: you can view the City of Greenville Public Art Walking Tour on your digital device.

Downtown Alive: Each Thursday for 24 weeks, it’s

gis.greenvillesc.gov/publicarttour/index.html

a party on Main Street, with regional bands rocking out while people dance in the street.

The Mice on Main, inspired by the book “Goodnight

greenvillesc.gov/1321/PNG-Downtown-Alive

Moon,” appear along Main Street between the Hyatt and the Westin Poinsett hotels. This fun project

Carolina Music Museum: Based in a former Coca-

was conceived by a local community-minded high

Cola bottling plant at the Heritage Green museum

school student and sculpted by Greenville-based

campus, this is the new home to spectacular restored

artist Zan Wells.

harpsichords, early pianos and other instruments.

Stir your senses

carolinamusicmuseum.org Magnolia Scents: A master chandler, Tina, helps

Falls Park on the Reedy: This urban park’s amaz-

you create soy candles in scents such as orange

ing features include beautiful rocky waterfalls and

chili pepper and Greenville. The shop uses vegan

the Liberty Bridge, a curved ultra light architectural

ingredients for its candles, bath bombs and lotions.

feat spanning 345 feet. Held in the air by a single

magnoliascents.com

suspension cable, it floats over the gardens and the waterfalls that were once used to power mills.

Tina also shared with me information about

fallspark.com

Greenville’s vegan supper club (greenvillevegan.com).

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VEGWORLDLY WANDERINGS - IN GREENVILLE

Sleep in Swamp Rabbit Inn is a modern bicycling-themed B&B that’s an easy walk to downtown. The kitchen is stocked with goods to make breakfast, and the on-property Bike Shed is the place to rent bikes. Owner and cycling guidebook author Wendy Lynam moved here from Chicago in 2005 after experiencing Greenville’s southern-cosmopolitan vibe. swamprabbitinn.com So bring comfy shoes, a camera and your appetite and dig into Greenville. Here are two more servings of southern comfort. The friendly international airport makes getting here easy. And for a free ride, hop the cool trolley!

More Information visitgreenvillesc.com This wonderful “bookcase” staircase is among delights at the Swamp Rabbit Inn.

About the Author Robin Tierney travels the world in search of creativity, beauty, fun and great plant-based food.

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VEGWORLD EVENTS CALENDAR

Looking for the most exciting, fun, inspiring, and informative vegan events worldwide? Here they are! If you have an event coming up, let us know.

Send the details to editor@vegworldmag.com Vegan Street Fair

Shoreditch Viva!

Vegas Nights

Vegan Festival

May 4, 2018

May 12, 2018

Las Vegas, Nevada

Shoreditch, UK

Sarasota Veg Fest

Albany VegFest

May 5, 2018

June 2, 2018

Sarasota, Florida Nottingham Viva!

Vegan Festival May 12, 2018 Nottingham, UK New Orleans

Albany, New York Maine Animal Coalition’s Veg Festival June 2, 2018 Portland, Maine

Vegan Food Festival

Asheville Vegan Fest

May 12, 2018

June 9, 2018

New Orleans, Louisiana

Asheville, North Carolina

Kent Vegan Festival

South Bay VegFair

May 12, 2018

June 16, 2018

Kent, UK

San Jose, California

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Tri-State VegFest June 16, 2018 Edison, New Jersey Chicago Vegandale Food Drink Festival June 30, 2018 Chicago, Illinois Stockport Viva!

Vegan Festival June 30, 2018 Stockport, UK South East Vegan Festival June 30, 2018 Portsmouth, UK Greater London Vegan Festival June 23, 2018 London, UK

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LET ‘EM PLAY WITH THEIR FOOD

W

hen I was quite young, my favorite meal was Sunday breakfast. That’s when my dad donned his apron and made pancakes. For the final batch we’d get to choose the shape of our hotcake: bunny or bird, airplane or dinosaur. No pancake ever tasted so sweet!

Anything that tickles a child’s imagination will capture her/his interest and affection.

Today, our kids are in real trouble. They’re bombarded with unhealthy food messages pushing pizza and soda, sugary cereals, processed and fast food. Obesity and diabetes are becoming epidemic, gut disorders and autoimmune conditions are on the rise – all threatening a growing proportion of our kids and setting them up for a lifelong struggle with chronic illness, a lifespan cut short, dreams curtailed. These are lifestyle diseases and mostly caused by the very foods we feed them1.

Unless you live under a rock, you’ve heard we all

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need to consume more plant foods, rich in fiber, nutrient-dense and low-calorie to lower systemic inflammation and optimize our weight. We also need to seriously lighten up on processed foods, soda, meat, and dairy for our health and for the environment. The more we increase the former and reduce the latter, the better off we’ll be.

Ok, you’ve got the message. You’re ready to stock your fridge with healthy choices and spend more time in the kitchen. But how to wean your kids off junk and get them on board?

KIDS NEED TO OWN IT.

The more you can involve children in food shopping, in farm visits, in prepping and cooking, in gardening, in planting even one little lima bean in a paper cup on the counter and watching it grow, the more interested they’ll become in what they eat

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LET ‘EM PLAY WITH THEIR FOOD

and why it’s important, and the more they’ll want to eat what they have had a hand in preparing.

KIDS LOVE TO PLAY.

If dinner has become an exhausting contest of wills and it’s a battle to get them to try new foods, make it a joyful, creative experience by feeding their fertile imaginations. Kids will try new veggies, fruits, beans, mushrooms and grains if these become props in

their make-believe eatable story. Any veggie, fruit, bean or whole grain dough can become a lead character or living scenery for your child’s dinner plate “tableau.”

Let them choose which “pals” to play with and gobble up! And keep lots of raw and cooked produce at the ready in the fridge for kids to grab and go.

The examples shown here are cutouts made from POLENTA and they’re so easy to make!

Makes 20-30 characters Time 10 minutes to cook, 3 hours to cool, 10 minutes to cut out by adults (30-60 minutes for kids)

INGREDIENTS: •

6 cups water

•

2 cups polenta (Bob’s Mills is great!)

•

salt to taste (optional)

DIRECTIONS: Heat water to a boil. Lower flame to medium and add polenta in a slow and steady stream, stirring constantly to prevent lumps.

Cook for 5-8 minutes or until thickened to the consistency of dense oatmeal, i.e., thick but still pourable. Season if desired. Pour onto a large cutting board, forming a large, rectangular loaf. A thicker consistency will yield a higher loaf, but if it cooks too long, it will become too thick and won’t spread. Cool for several hours to solidify completely. Cut ½ – ¾ inch slices (a sharp knife does the trick; Italians like to use a taut thin wire). In each slice cut out shapes freehand or with cookie cutters. And voilà! They’re ok cold but better rewarmed in the oven or pan-toasted (without oil) in a good quality nonstick skillet.

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LET ‘EM PLAY WITH THEIR FOOD

What to do with the scraps? Throw them in a food processor and blend again. In a nonstick skillet, sauté a thinly sliced onion without oil until carmelized and getting crispy. In a bowl, combine the polenta and onion. Clean the skillet and heat over a medium flame for 5 minutes. Drop mixture in large spoonfuls to create POLENTA LATKES! Cook until

firm and flip. Season with salt and pepper. Serve with apple sauce. Enjoy!

Make cooking and eating a joy for yourself and your family. Eating is a pleasure, and plant-based polenta pals make it so much more fun! Buon appetito e buon divertimento!

1. https://jamanetwork.com/journals/jama/fullarticle/1710486

About the Author Cathy Katin-Grazzini, plant-based chef, cooking instructor, and nutritional coach, is Food Editor for VegWorld Magazine, owner of Cathy’s Kitchen Prescription LLC, and Plant-Based Culinary Medicine Educator and Chef at Matrix Personalized Medicine in New Canaan, Connecticut.

Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, a graduate of Rouxbe Cooking School’s Professional Plant-Based Program, Cathy is also a Licensed Instructor for the Physicians Committee for Responsible Medicine’s Food for Life Programs. She has a B.A. from the University of Chicago, attended graduate school at Harvard University and received a M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut.

Cathy’s original recipes, cooking videos, and nutritional blogs can be found at www.cathyskitchenprescription.com.

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THE SOULFULL PROJECT A NUTRIENT-DENSE FOOD THAT GIVES BACK Story and Recipe by Char Nolan

I

magine a piping, hot bowl of delicious hearty grains and seeds for breakfast. Load it up with fresh fruit and non-dairy milk, and you are set

to be energized for the day. However, for those living in under-served communities where many may live below the poverty line, a hearty breakfast isn’t always a reality since access to plant-based and

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nutrient-dense foods can be a daunting challenge.

With hypertension, type 2 diabetes and other lifestyle-related diseases on the rise in lower-income communities, it’s clear that the need for wholefood, plant-based food options is great.

Meet the Soulfull Project and co-founders and Campbell’s Soup veterans, Megan Shea and Chip

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THE SOULFULL PROJECT

Heim, and it is easy to see the dedication of this project and their personal goals to end hunger. They describe themselves as a “group of passionate friends who have gotten together to create a Public Benefit Corporation that we hope, with your help, can make a difference.”

This Camden, New Jersey based, public benefit corporation, packs a punch of passion and grace.

Chip and Megan were aware that hunger was real and that many people struggled to make good food choices. The Soulfull Project is a company whose focus is to create healthy food and make it accessible to all. “A serving for a serving” stands as the foundation of what they do. Simply said, “You buy a bag of their 14-ounce cereal, and a bag is then donated to a local food bank.”

The Soulfull Project’s missions is to: Deliver nourishing and wholesome food for all Americans, thereby increasing awareness and individual engagement to build healthier communities amongst the underserved in the United States.

What sets the Soulfull Project hot cereals apart from other market choices is that their food options are truly delicious and filled with vitamins and minerals. Studies show that old-fashioned rolled oats can help to lower cholesterol and blood sugar, as well as reduce arterial inflammation, thus providing food banks with “food as medicine.”

Visit a community-based food cupboard, and most donated foods are canned or boxed and loaded with fat, sugar, sodium and additives. The artful packaging from the Soulfull Project is a tutorial in giving back and eating well. The ingredient list is easy to read because each bag is packed to the brim with healthy, simple, delicious ingredients.

While the individual cups do have brown sugar in

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them, the Four Grain Hot Cereal and the Hearty Grains and Seeds Hot Cereal are totally vegan and sugar-free.

Take a look at this nutrient-dense list of ingredients: FOUR GRAIN HOT CEREAL: whole grain rye, whole oats, barley, red quinoa. CONTAINS: Wheat and Soy. HEARTY GRAINS AND SEEDS: whole grain oats, oat bran, red quinoa, brown flax seeds, black chia seeds (this blend is also gluten-free).

Having quinoa in a breakfast cereal is great way to add plant-based protein to the morning meal, as a serving of the Hearty Grain and Seeds contains six

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THE SOULFULL PROJECT

grams of protein. Add some plant milk, and there’s even more protein. Quinoa contains all nine essential amino acids, which is rare for a plant-sourced food. What a way to power up in the morning! And, each serving is loaded with fiber, containing eight grams per serving.

In March at the Natural Products Expo West, the Soulfull Project was awarded the “best new mission-based product” by The Nexty Awards. These awards recognize the most progressive, innovative, inspiring and trustworthy products in the natural products industry. One healthy bite at a time, the Soulfull Project is having an impact on how people can gain access to nutrient-dense food.

FOUR QUICK QUESTIONS FOR THE SOULFULL PROJECT Co-founders Megan Shea and Chip Heim add their voices to the excitement about this delicious cereal.

How did you come up with the combination of grains and seeds to create the cereal?

According to Megan Shea, co-founder of the Soulfull Project, “We developed our Four Grain Blend working hand-in-hand with one of our first giving partners, The Food Bank of South Jersey, who helped us create a nutrient-dense, versatile product for all ages. This included researching on-trend, wholesome ingredients like chia, flax, and quinoa.”

The Soulfull Project is probably one of the most nutrient-dense cereals. Was it created to establish a “wellness brand”?

Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein and fiber.

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Shea continues, “The inspiration for the company came when we were visiting homes across America as part of a research initiative. On that trip, we saw many families who were trying hard

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to eat well but struggling to put food on the table. We left knowing we wanted to do something to help, something that could make a bigger impact.”

Briefly explain the reward system and how food cupboards receive the products.

For every serving of The Soulfull Project’s purchased, a serving of high-quality, nutrient-dense hot cereal is donated to a food bank in that region.

We launched in August 2016 with availability in a few local retailers and support from a few giving partners and have since gained national availability on Amazon and select retailers across the country. Availability on Amazon and in retailers around the country will continue to help us reach our goal of donating 1 million servings by 2019 – we’re more than halfway there, but we are relying on our fans and partners to share our mission so that we can knock this goal out of the park. We need every-

How many food cupboards have benefited nationwide from the cereal? And how long has the cereal been on market shelves?

Chip Heim, co-founder adds, “Thus far, we’ve donated more than 650,000 servings to the 200 food banks in our network across the nation.

one’s help to make the biggest impact!” To locate the products from the Soulfull Project: thesoulfullproject.com/oatmealhot-cerealfood-bank-2/store-locator/ This is an at-home cupboard “musthave,” and a social cause “must-do.”

Soulfull Project co-founders Megan Shea and Chip Heim.

With each bite of the Soulfull Project cereals, much is being done to end hunger and to make people healthier.

The Four Grains Blend is very versatile.

While it is a delicious hot cereal, it can be made into a flour, used as a soup thickener in savory soups, horchata, and even as a base for an oil-free salad dressing (see recipe below).

Whatever you do, order a case (six 14-ounce bags), share them with friends and neighbors, and together, you’ll be working collectively to get healthier and lend a hand to those in need.

Our thanks to the entire team at the Soulfull Project, may the force be with you.

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THE SOULFULL PROJECT

SAVORY SOULFULL SALAD DRESSING…an oil-free dressing

• ¼ cup of the Soulfull Project 4-Grain Cereal (raw) • ¾ cup of water • 2 Tablespoons of low-sodium tamari • 2 Tablespoons of miso paste • 2 Tablespoons balsamic vinegar • 1 Tablespoon brown rice vinegar • 1 clove of garlic • 1 Tablespoon of hot sauce • 2 Tablespoons toasted sesame seeds (toasting gives them a great “flavor pop”) • ½ orange, peeled Photo by Char Nolan

Add all ingredients to a high-speed blender. Blend for 60-90 seconds on medium speed. Yields about a cup of thick and creamy dressing ideal for salads, a veggie dip and even a sauce for whole wheat pasta.

About the Author Char Nolan graduated from Temple University with a degree in public health. She is a certified plant-based chef (Rouxbe trained) and a certified food literacy coach (The Cookbook Project). She has also earned a certificate in plant-based nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies.

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VEGANISM STIMULATES

Personal Growth

by Emily Folk

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10 WAYS VEGANISM STIMULATES PERSONAL GROWTH

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consuming them. Of course, this is often to discern if an ingredients list contains animal by-products.

However, what I learned was how enjoyable it can be to buy straight from the farmer.

Chances are, your pre-vegan diet was a lot like mine: it focused on animal proteins. A dish full of chicken, rice and a veggie on the side was once your standard. Nowadays, though, your plate — and palate — look a lot different.

Rather than buying from big-box stores, I’ve started buying foods and produce in bulk straight from the farmers, which they often will sell at a discount, especially when you’re a loyal customer. Whatever I don’t have time to use while fresh, I freeze for smoothies and juices. There are also many gardening systems that allow individuals and families to grow their own food (https://tinyurl.com/y876djp9).

here are so many reasons to become a vegan, and even more reasons to remain one. The following are just 10 of the many ways veganism has made me a better person — and can make you a better person, too:

As you work to cultivate a healthy vegan diet, you’ll try new foods (https://tinyurl.com/y7k2cq3h) that you would never have included in your diet before — have you ever tried a jackfruit? Or tempeh? This experimentation opened my mind even further to what constitutes a dinner and how to make delicious food, so I guarantee that you’re likely to sample new cuisines and cooking styles and open your eyes to new flavors.

Along with flavors, most vegans find themselves examining the foods they eat in great detail before

Many vegans note that their lifestyle switch results in positive changes to their overall health (https://tinyurl.com/nmotdpp), whether that’s the reason they started eating this way or not. I can attest that when I started my vegan journey, after a few months of adjusting to the change in diet, I felt more motivated than ever to exercise and take a holistic approach to my health. There’s no doubt that taking care of yourself will make you a better person overall, and I can attest that it’ll make you feel even better about the switch.

Often, your local farmers market has an amazing variety of freshly picked fruits and veggies.

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10 WAYS VEGANISM STIMULATES PERSONAL GROWTH

you face other temptations or cravings — you’ll know how to say “no” to what you don’t want or need.

Veganism is super important to us in a dietary sense, and that will pervade into other areas of our lives.

Many vegans get rid of clothing and accessories made from animal products, from leather shoes to down jackets; hygiene products and home décor can also include non-vegan-friendly elements (https://tinyurl.com/y9rxkym8).

I’ve personally found that veganism has taught me the difference between what I want and what I need. It’s helped me declutter my life and begin moving toward a zero-waste lifestyle by showing me even further how the products we buy and own affect the earth.

Every person who chooses a vegan diet spares over 100 animals per year.

If you’re like me, a love of animals brought you to this lifestyle. And, now that you’re no longer consuming animal products, you can love animals even more profoundly: your way of life no longer harms them, after all. Caring for and appreciating these creatures is good for the soul — for me, I feel more.

Being more aware of actively trying to cause no harm to animals has grown my compassion toward all living beings.

Your beliefs are inherent to who you are, so you’ll respect others with similarly strong convictions.

That’s why I found that learning to be a good listener (https://tinyurl.com/ho228zx) is all part of the vegan journey. By opening my ears to other points of view, I’ve found myself able to become more devoted to my passions like developing an eco-friendly Truly being listened to makes us all feel valued and important.

There are so many temptations when it comes to sticking to a dietary regimen, as it is. But now, as a vegan, I find that I’m better prepared to pause and consider the food in front of me: if it’s not vegan, I’m not eating it. As I’ve found, you’ll see that the brief moment of introspection will come in handy when

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10 WAYS VEGANISM STIMULATES PERSONAL GROWTH

Your example of a vegan lifestyle might just inspire those around you, including your family and friends.

lifestyle, volunteering at animal shelters and adopting shelter dogs.

There will undoubtedly come a time when every vegan faces a challenge. Whether it’s a family member who’s trying to convince you to eat something or a friend who wants you to try on a fashionable leather jacket, you’ll regularly have to affront non-vegan temptations and propositions. But when you realize you have the power and courage to defend your beliefs, nothing can stop you from being who you are in all areas of life.

As vegans, we get a bad rap for talking about our belief system, but there’s no harm in sharing the knowledge you’ve gained from living a plant-based lifestyle. The majority of my friends don’t follow a vegan lifestyle. However, what they can appreciate is my conviction to my beliefs, and many of them have begun supporting my journey, even if they don’t personally want to take part in it.

Finally, your conviction will undoubtedly inspire those around you. I’ve seen this first-hand: I’ve gotten my omnivorous mother to try tofu and have friends who follow a Meatless Monday regimen because of me.

In your life, you may see your loved ones become vegans themselves, or they may feel motivated to stick to something with the same gusto. Seeing the effect you can — and do — have on others is a boon to your personal growth because you’ve made a difference just by being you.

Everyone’s path to veganism is different, and everyone’s motivation for continuing is different, too. But the above assets to personal growth show just how valuable your journey can be to you and the world around you. In other words, your lifestyle change has been or will be more than worth your while — and I can promise you that’s an amazing feeling.

About the Author Emily Folk is a sustainability and wellness blogger who advocates making choices to help you and the planet each day. You can read more of her work on her blog, ConservationFolks.com.

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COLD TURKEY! Our Journey to a Whole Food Plant-Based Lifestyle

by Christy Aguillard

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orn and raised in the South, I grew up on potluck dinners, Little Debbie snack cakes, milk and of course, sweet tea. Every family get-together revolved around a big piece of meat with cheesy sides and dairy-filled desserts. This is what I knew, so this is what I did when it was time for me to raise a family of my own.

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I just turned 40 years old, and my husband David and I have been married for 19 years. We have two daughters, Taylor, 15, and Hilary, 12. Through the years, I have gone through phases of “trying� to eat healthy and be a good example for my kids. If I listed all of the diet food programs, trainers, and fitness videos I have tried, you would nod off to sleep from

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COLD TURKEY!

boredom. Some of them were more successful than others until that inevitable “cheat day” would come around and then, bam! I went right back to my old habits. As you can see, the struggle for our family to find health was real.

A little over two years ago, my father was diagnosed with Multiple Myeloma with Amyloidosis. He lived six months after his diagnosis and died at a young age of sixty. Six months after his death, my father-in-law was diagnosed with lung cancer (and I might add he never smoked a day in his life). When it was found, the cancer had already spread to his bones and brain, and he died within two months of his diagnosis. Needless to say, the loss of two very important men in my life caused me to have a breakdown. I remember this feeling so well; it was two nights after my father-in-law’s funeral when my

husband and I were in bed about to watch a show on television. I looked over at him and said, “I can’t lose you, too!”

It was that moment that changed our lives forever. What I haven’t told you yet is that my husband was diagnosed in 2007 with the kidney disease IgA Nephropathy (or Berger’s disease) after a routine physical for life insurance. At this time, it was being controlled with medications. He had asked doctors in the past if a special diet would be beneficial to his kidneys but was never really encouraged to do anything other than stay on the medications, use fish oil, and return for annual office visits. During my breakdown, this kidney disease finally became real to me when we learned that animal protein is terrible on your kidneys. So, we decided to make some big changes in our family.

We took a step back and started thinking of all the commonalities linked to the diseases in our families and realized that one factor that we could do something about was the food we put into our bodies. We watched several documentaries, read articles and books and decided that we wanted to heal our bodies and get our family healthy by adopting a Whole Food Plant-Based lifestyle in our home. Luckily for us, a friend sent us a link to the Engine 2: Seven Day Rescue Challenge (http://engine2diet.com/7drc/), and we started this in our home on January 2, 2017. A little joke we like to say in our home is that we went “cold turkey.” We were all in, dropping all animal products instantly, and have never looked back.

Christy and her husband, David, in Hawaii in 2016–before the switch to a whole foods plant-based diet.

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We sat our kids down to educate them on what we were discovering about the healing power of food and the changes that were being made in our home. I will let you imagine for yourself how that conversation went over with our 11- and 14- year old girls. We did not ease them into this transition; remember, we went “cold turkey.” One day our

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COLD TURKEY!

pantry was filled with processed junk food, and the next day only plants. Our girls were in shock, but as we explained our reasoning behind these changes, they began to understand. After all, they had just lost both of their grandfathers, too. Kids are smarter than we like to give them credit for and can adapt when the changes are modeled for them.

A little over a year of plant-based living for our family and our kids are doing great. They are not perfect, and we do not make them resist cake and pizza at parties or junk food at a friend’s house. But when they are in our home, they eat what we eat.

I am very proud of them. They get picked on at school and hear the same questions we adults hear.

“Where do you get your protein?” And, “How will your bones stay strong without milk?” They have learned responses to these questions and have become more confident in the healthy changes in our family. They even surprise us sometimes and order a vegan option at a restaurant (on their own without our prompting). If our girls can do it, your kids can, too. I have included a few tips that have helped us during this transition.

6 TIPS TO HELP YOUR KIDS GO PLANT-BASED: 1. Be a good example. Model the behavior you want to see in them both in and outside the home.

2. Include them in the process. Take turns choosing new recipes to try and then, take a trip to the store together to pick out the ingredients.

3. Have them help in the kitchen. We meal prep together on Sunday evenings. Make it a family affair. (My girls are dancers, so prepping is usually followed by a little dancing.)

4. Make all of their favorite meals. Just adjust the ingredients to make them fit your new eating style.

5. Keep it simple. Don’t attempt to tackle recipes with tons of ingredients. This makes it complicated for you and them.

6. Help them understand the benefits. Teens, especially, are generally concerned about their weight, skin and hair. Share with them the foods that are linked to good health in those areas.

Hilary (12) and Taylor (15) making whole foods plant-based pizza in front of a sign that reads ‘Plants Make Us Dance.” The Aguillards’ kitchen is often used for cooking and dancing.

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“I just didn't think I could change. I had tried many times to lose the weight and let it defeat me before even trying. When I finally changed my lifestyle, I lost weight without trying.” – Christy Aguillard Our lives have changed forever! My husband and I feel better than we have in years. He has cut his medications in half, his seasonal allergies have cleared up tremendously and he has lost 30 pounds. I have clear skin, my digestive issues are gone and I have lost over 40 pounds…that is a huge added BONUS! In just one year, we lost a total of 70 pounds in our home (which is equivalent to 300 sticks of butter).

The only regret I have about this new lifestyle is that I didn’t know about it sooner. Many days I find myself wondering: If I had known what I know now, could I have helped my dad or father-in law? I won’t ever know the answer to that question, but since this change, I am committed to teaching others how to get on the journey to health by eating a Whole Food Plant-Based diet.

I reached out to Jennifer Singh, MD, an Internist in the area, and told her about my passion to teach people what I have just recently discovered on my own. With her encouragement and help, I have put together a 6-week informational class with the things we have learned this year. My husband and I taught our first Life Group Class on Whole Food Plant-Based eating and had 15 members. One of my favorite parts of this class is helping people connect with other people who have the same goal in mind. Everyone needs a tribe, and a WFPB tribe is extremely important as you begin this journey. Our first group was a success, and most of them have fully immersed into this way of life! We will continue to host the Life Group classes in our home during the spring semester. In addition, several of our closest friends and family members, seeing our example, are transitioning as well.

Christy before and after the lifestyle change in the same shirt exactly one year a part–December 31, 2016 and December 31, 2017.

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COLD TURKEY!

Lindsi Martin from Well+Fed Louisiana (wellfedla.net) offering Christy’s family and friends samples of cold-pressed juices. Lindsi has been instrumental in helping Christy along on her journey.

When you find that “magic” formula to a healthy family, you just want to tell everyone about it. Now that I know the benefits of plants and how your health can be guided by the foods you eat, I don’t want to sit back and watch as the standard American diet (SAD) takes the lives of more of my friends and family. I am currently in the application process to be certified to teach the Food for Life Program offered by Physicians Committee for Responsible Medicine. This certification will help me teach this life changing information in schools and clinics in Louisiana. My goal is that through education and example, we can help others go “cold turkey” and change the Southern view of food in our homes.

About the Author Christy Aguillard was born and raised in Oil City, Louisiana. She’s a Southern girl through and through. She attended Louisiana Tech University (Go Dawgs) and graduated with a Bachelor of Arts in 1998. Then, she attended South Western Baptist Theological Seminary and graduated with a Master of Arts in Christian Education in 2001.

Christy has served in Preschool/Children’s ministry in churches in Louisiana and Texas for 19 years. Currently, she is the Preschool and Children’s Pastor at The Simple Church in Shreveport, Louisiana. Recently, Christy and her husband, David, began eating a Whole Foods Plant-Based Diet. They love the new diet and try to help friends and family understand this way of life (and that they don’t just eat lettuce). In their home, they lead a plant-based life group through their church.

She married David in 1999 and they have two beautiful daughters, Taylor Anne (15) and Hilary (12), who have slowly adapted to the new lifestyle (even kids/teenagers can do it). They have chosen to live this way because they love their family and want to be around with them for a long time. The Aguillards like to take day trips, go to amusement parks, and find plant-based restaurants they can try while on their trips.

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The Glories (and Limits) of

GROWTH

by Howard Jacobson, PhD

I

write this the day after Easter, the fourth day of Passover–two holidays that celebrate growth, renewal, and rebirth. Along with the cultural arti-

facts of growth, like eggs and bunnies, I can look out my window and see redbud trees, shimmering with blossoms, and hear the bees roused from their winter dormancy to explore the early sources of nectar and pollen. Spring has sprung. And I’m in love with growth.

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So today, I want to talk to you about growth. And since this is VegWorld magazine, I will talk about eating our veggies, I promise. But first, I want to take a few detours to set the stage for the veggie-talk.

Buckle up…

Let’s start where I am right now, in love with growth, feeling the sap rising in the trees within my own pulsing life blood. Growth is good!

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THE GLORIES (AND LIMITS) OF GROWTH

Growth is Good Like trees, that add a ring every year until they die, we must grow in order to remain healthy and vital. Either we become more capable, compassionate and wise over time, or we stagnate and decline.

Without growth, people fail to adapt to change.

Movements ossify, and civilizations fall.

We all know people who haven’t “grown” in years or even decades. They may live in their “glory days” or endlessly repeat old complaints and tired excuses.

No fun to be around. And, as I can attest from about 20 years of personal experience, it’s no fun to be, either. Growth is good. Let’s all grow. And let’s grow the things that matter to us. So what’s the problem?

Growth is Good?

Here’s the problem: we’re all immersed in a civilization that worships growth at all costs.

• How can we tell if the economy is in good shape?

GDP is rising. In other words, it’s growing.

• How can we tell if a corporation is succeeding?

Its profits and market share are up. In other words, it’s growing.

• How can we tell if we’re on a positive career trajectory? We’re making more money each year than the previous year. We can afford a fancier car, a bigger house and a more luxurious vacation. In other words, all the good things are growing.

It’s not our fault. Western civilization worships capital, and the high priests of capital are the economists.

And according to Econ 101, growth is good. Staying the same, or heaven forbid shrinking, is decidedly bad. The modern interpretation of the foundation of classical economics, the “rational market” theory, holds that the way to serve the greatest good is for each player to act selfishly, i.e., to maximize their utility (a fancy word for “what’s good”) without

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regard for fairness or modesty. If we all act this way, then the market’s “invisible hand” naturally produces the greatest utility for all. Or, as Wall Street’s Gordon Gecko rendered the previous sentence into pithier and more memorable words, “Greed is Good.” How is that religious faith in growth serving us?

Economic Externalities One obvious flaw in the growth-at-all-costs mantra is the problem known to economists as “externalities,” i.e., when some part of the system is left out of the equation. Public health is one externality that generally gets ignored by classical economics. For example, McDonald’s restaurant chain grew to be

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Our obsession with growth may be the core factor in today’s environmental issues.

a hugely successful financial venture - billions and billions sold. But how profitable would McDonald’s be if its shareholders were forced to compensate its victims - er, customers - for the billions and billions of dollars’ worth of medical treatment necessitated by consumption of its products?

Environmental pollution is another. CAFOs and slaughterhouses poison the soil, air and water of the poor rural communities and get tax breaks in return.

Energy companies drill, frack and transport petroleum that ends up in our fields, aquifers, and lungs.

And don’t forget the more abstract forms of pollution. A recent study out of Europe determined that a school’s reading scores are directly related to distance from an airport. The closer the runways and the louder the jet sounds, the more developmentally delayed are the students. You better believe that United and Lufthansa aren’t charging passengers a surtax to remediate those scores or compensate victims in terms of lost lifetime earnings. The industry-caused learning disability is simply nowhere on the books.

Social capital (trust and goodwill) are a third class of externality not included in classical finance and accounting. I may grow my business by “exaggerating” in my advertising, but in so doing, I pollute the trust

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waters for any advertiser that comes after me. “Fool me once,” as George W. Bush once almost said.

There are two powerful drivers of this pathological behavior. One is faith-based; the other is legal. Our faith in the efficient market hypothesis leads us to assume that if our business does not maximize profits by any means possible, some other more ruthless (or, as we assure ourselves, “realistic”) competitor will, and thereby replace us in the marketplace.

The legal driver, which applies to all C-corporations, is the concept of “fiduciary responsibility.” That is, not only is it imperative to maximize profits, but corporate executives can actually be held liable for not doing so by shareholders. But our love of growth is not just economic; we apply it to rather more personal areas of our lives as well.

Doctors and Death Modern medicine, with all its awesome technological advances, does terrible harm in the unquestioned pursuit of growth - that is, life at all costs.

Much of our healthcare dollars are spent on painful and invasive and dehumanizing treatments that are literally torturing people at the end of their lives, against their wills.

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THE GLORIES (AND LIMITS) OF GROWTH

Doctors are indoctrinated (interesting etymological echo there) that death is the enemy. When a patient dies, the doctor has “lost.” So public health or decency or common sense be damned, let’s spend $180,000 on a heroic treatment that may extend the patient’s life by three months while savaging their quality of life, as well as the sanity of their loved ones. And what’s the cost of their pursuit of growth (in this case, extended life) on the system as a whole?

Not enough money for prevention, for primary treatment, for social support or for psychologically wise approaches to the inevitability of death.

Yeasts and Yearning If we think about it for a minute, dying is good, too.

Dying, according to longevity experts, is the price individuals pay for the long-term success of their species. The energy that gets spent on sexual reproduction, which allows for natural selection, is funneled away from individual defense, repair and regeneration. When yeasts were genetically modified to become “greedier” about their personal survival, the entire culture of yeasts died out after a few generations. When the individual yeast organisms were allowed to die naturally, they had more offspring that were most capable of surviving and then passing on their own genes.

The Paper Clip Maximizer The ultimate negative expression of growth at all costs comes from a 2003 paper by Nick Bostrom, titled “Ethical Issues in Advanced Artificial Intelligence.” In that work, Bostrom offers a thought experiment: an extremely powerful artificial intelligence (AI) that is tasked, like many corporate executives, with a single-faceted goal. In this case, the AI is told to maximize the production of paper clips.

If the AI is sufficiently advanced (that is, intelligent well beyond anything current humans can imagine), then in pursuit of its goal, it may cause harm to all

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The overall effectiveness of many modern medical treatments has been exaggerated through the use of misleading statistics.

other systems in the universe. It will likely work on extending its own intelligence, not for its own sake, but because having those increased capabilities will aid in the pursuit of its primary aim to create more paper clips. Chillingly, AI theorist Eliezer Yudkowsky noted, “The AI does not hate you, nor does it love you, but you are made out of atoms which it can use for something else.” For want of an additional paper clip, the world is destroyed.

So while growth in the service of some higher purpose can be appropriate, growth for its own sake is dangerous. If one part of a complex system grows without regard for the negative consequences that is, while disregarding feedback - it can crash the entire system.

Since this is VegWorld, let’s return to the question I promised to address earlier: What does this have to do with eating our veggies? And how can that lens help us resolve the paradox that growth is good, but not always? To answer, let’s look at two areas of great interest to humans where growth is a real problem: economic development that trashes the environment, and cancer.

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We can’t find the balance between growth and rest as long as we’re eating away the very ecosystem we depend upon.

- Howard Jacobson, PhD

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THE GLORIES (AND LIMITS) OF GROWTH

Economic Development If traditional Western economics worships growth and that faith has brought us to the brink of environmental catastrophe, is there another flavor of economics that can lead us back to balance and stability? Enter Kate Raworth, author of Donut Economics. Not a great title from a whole food, plant-based perspective, but a useful visual. The “donut” is a pair of concentric circles within which economies must operate in order to thrive and be sustainable. Raworth describes this area as “the safe and just space for humanity.” The smaller circle represents the floor, the social foundation that must be present for all humans. Included in this foundation are things like sufficient food, safe housing, clean air and water, health (as opposed to healthcare), education, income and work, energy, peace, justice and equality. Any society that cannot provide this foundation to all its members is, according to Raworth, in “shortfall.” The larger circle circumscribes the “ecological ceiling”: the limits of earth’s safe and sustainable carrying capacity. Outside this circle are such calamities as climate change, ozone layer depletion, ocean acidification, biodiversity loss, chemical and air pollution, and loss of arable land. Any society that cannot live within these ecological means is in “overshoot.”

Kenneth Goulding, “Anyone who believes in indefinite growth in anything physical, on a physically finite planet, is either mad or an economist.” So rather than asking, “Are the humans in this society thriving?”, economists simply observe the annual change in GDP to determine if things are moving in the right or wrong direction. GDP up, good. GDP down, bad.

And GDP, of course, is measured by money changing hands, which means that war and disease and violence can all be boons to GDP–as can ridiculous inefficiency, as in the “I pay you to dig a hole and you pay me to fill it back up” scenario. And if that sounds too crazy to happen, consider the McDonald’s effect. Forests are cut down (increasing GDP) to graze cattle, which are sold for meat (increasing GDP) to make hamburgers that cause heart disease, cancer, and diabetes that have to be treated by the medical system (increasing GDP).

When you put it like that, it becomes obvious that humanity today is in both severe shortfall and catastrophic overshoot.

And yet classically trained economists aren’t concerned. They simply haven’t been trained to care about anything but economic growth. It’s this blind faith in the goodness of growth, in fact, that has allowed us to neglect its dark side effects, like exponentially increasing inequality and environmental destruction. In the memorable words of

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THE GLORIES (AND LIMITS) OF GROWTH

chain. The conversion efficiency from plant to animal matter is about 10%, meaning that we can feed ten times as many people on plants as we can if we feed those plants to animals and then eat the animals. And that metric assumes that plant and animal foods are equally healthy...which brings me to the second obviously problematic expression of unhindered growth: cancer.

Cancer

2,500 gallons of water are needed to produce 1 pound of beef.

What’s the prime driver of this environmental devastation and social instability? Mostly, it’s our meatheavy and processed-foods-heavy diets. There are too many good resources out there for me to spend a lot of time in this article detailing the connection.

A wonderful book that just came out is Matthew Prescott’s Food is the Solution. But a short list of the problems generated by our collective food choices must include climate change, groundwater pollution and aquifer drawdown, air pollution, biodiversity loss on land and in the sea, increased disease and disability in vulnerable rural populations forced to live next to and work in confined animal feeding operations (CAFOs, aka Factory Farms) and slaughterhouses.

Most people recognize that something has to change if humanity is to survive on a habitable planet. While the super-rich prepare for Doomsday by prepping (https://tinyurl.com/yb2rb87d) or building colonies on other moons and planets (https://tinyurl.com/yab32nu8), the planets, the rest of us recycle beer cans, take shorter showers, and swap out incandescent for LED bulbs.

What would really make a difference, of course, is eating lower on the food

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Cancer is a disease of excess growth. Basically, when our cells lose the ability to receive inhibitory signals from the rest of the body, they go nuts and start reproducing like crazy. And instead of doing the honorable thing and killing themselves off when they start malfunctioning, they act like their behavior is not only rational but also absolutely necessary. As Zach Bush, MD, puts it, it’s like these cells become so lonely and terrified of their isolation, they begin to reproduce in order to repopulate their entire ecosystem. And meanwhile, the rest of the body gets drained as all the energy and nutrients get shunted to the malignant tumor that thinks it’s all alone in the universe.

Again, no need to delineate the link between diet and cancer, at least on a population level. From early studies of immigrants to the U.S. and their changing diets and incidence of disease, to T. Colin Campbell, PhD’s groundbreaking laboratory research and epidemiological masterpiece, the China Study, the connection is well documented. In Proteinaholic, Garth Davis, MD, and I outline several mechanisms of action that link meat consumption with cancer, including heterocyclic amines (HCAs) formed

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THE GLORIES (AND LIMITS) OF GROWTH

when meat is cooked at high temperatures, heme iron, n-nitroso compounds, insulin-like growth factor 1 (IGF1), carnitine, choline, TMAO, reduction in protective bacteria, excess methionine, acidosis, Neu5Gc, increased hormone plasma levels, carcinogenic chemicals used in slaughterhouses and thermoresistant viruses. It’s curious, is it not, that such a vast and diverse array of mechanisms all point in the same direction of increased likelihood of cancer? I mean, what are the odds? Surely at least some component of animal flesh should be protective, unless you believe in a systems approach, or what T. Colin Campbell calls “wholism.” If we have created a macro economy whose goal is infinite growth, then it stands to reason that we will experience micro examples of the same phenomenon within our own bodies.

It’s time we evolved our minds to think of ourselves as hands on a global body, part of the web of life that either sustains or fails us all. The first step in this transformation is dietary. We can’t find the balance between growth and rest as long as we’re eating away the very ecosystem we depend upon. We can’t summon the will to change the world as long as we’re dependent on the calories from industrial agriculture, whether it’s beef and chicken or sugar and corn syrup.

So let’s take time this spring to appreciate growth in its proper time and extent and form– and to resolve to grow ourselves in wisdom and compassion so that the finite bounty of this infinitely generous planet is available to all, now and in the future.

The Solution If the problem is our love of growth at all costs, the solution can’t be the complete rejection of growth.

Instead, we have to temper our growth with something more fundamental: love. Love is simply acting to preserve a dynamic balance, rather than trying to win all the chips. Love is seeing ourselves as part of a greater whole. Love isn’t selfless, any more than my hand acting to feed my mouth is selfless.

Instead, it’s self-interested action beyond our usual boundaries and identities.

We’re a global species, capable of affecting every system on this planet, from the weather to the tectonic shifts to the migratory patterns of other creatures.

About the Author Howard Jacobson, PhD is Chief Behavioral Science Officer at WellStart Health. He is contributing author to Whole, by T. Colin Campbell, PhD, and Proteinaholic, by Garth Davis, MD, and the host of the Plant Yourself Podcast.

WellStart Health provides a high-tech, high-touch platform to prevent and reverse chronic disease in self-insured workplaces.

As co-founder, Howard guides clients to adopt and maintain lifestyle and dietary habits in alignment with their health goals and life values while turning the line item of healthcare into a profit center for their employers.

PlantYourself.com | WellStartHealth.com

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THE GOOD

Farmer

by Lori Fryd

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THE GOOD FARMER

F

rom the tiniest single seed to the unfathomable bounty which follows, watching our food grow - nurturing it into fruition ourselves -

In her classic book, The Good Earth, Pearl S. Buck

brings us back to our origins, to nature, literally to

earth. Throughout the harrowing tribulations of his

our very roots, to the earth itself.

life, he holds onto the land, understanding that his

tells the story of a Chinese peasant who lives off the land and who cherishes and reveres his small plot of

life and his very survival depends solely upon that “Farmer Fred” has a passion for sharing the plant-

small stretch of earth beneath his feet. At the end of

based message through his YouTube channel and

the book, when he overhears his sons planning to

his Facebook sites, “Plant-Based Living With Farmer

sell the land, he lashes out at them:

Fred.” He is trying to help everyone find their “inner farmer.” He wants people to know that grow-

“It is the end of a family—when they begin to sell

ing one’s own food - no matter if it’s on a 10-acre

the land. Out of the land we came and into it

farm like his or in one small container garden out on a deck - goes hand-in-hand with this lifestyle. It enhances this way of life and involves us intimately with the miracle of growth.

We can sing the praises of this lifestyle, we can speak and write glowingly about all the benefits of

we must go—and if you will hold your land you can live—no one can rob you of land. If you sell the land, it is the end.”

Indeed, the land is where we all live and the land is what nourishes and sustains us. There can be no talk of plant-based living, of healing and restoration of our bodies, of getting back our lives - without

plant-based living, we can try to spread our message

acknowledging and understanding this profound

far and wide -- but, in the end.......somebody’s got

connection. It is the interwoven, inextricable con-

to grow the food, you know? That’s where Farm-

nection between our health and the generous rich

er Fred steps in to remind us all that everybody, no

earth, itself - offering up to us the fruits of our own

matter where they live or whatever their level of ex-

salvation. And the good farmers, like Farmer Fred,

perience, can participate in this miracle.

who tend to it.

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The Art of

REBUILDING

by Fred Detwiler

T

he act of building has always fascinated me.

The idea that humans have the freedom and ability, with the right tools, equipment and resources, to take a simple idea and build virtually anything they set their hands (and minds) to has always been captivating to me.

VegWorld Magazine

Throughout my life, I have been fortunate to bear witness to, take the lead on or in some way participate in the building of many things. At 18 years old, I started working for a gentleman who was an excellent contractor. Thus, I was able to learn many of my contracting skills through him. Once I turned 20,

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THE ART OF REBUILDING

I started my own contracting business which I am still running and operating to this day. Through my life experiences, I have come to look at the world through a lens whereby at any one time anything— whether it be a home, a garden or humans themselves--is either being built or broken down.

Sometimes both occur simultaneously.

While being ‘broken down’ can conjure up negative images, the act of being ‘broken down’ can be positive because it allows for the opportunity for rebuilding to occur.

Whether it was a garden trellis, arbor, or something much more complex like a home, long before the construction even began, I always took time to plan.

Although a bounty of tools and software are now available for one to draft a visual plan using technology, call me a late adopter. Some of my best plans have been drafted on a napkin while sitting at a table

at my favorite hometown family grocery store just down the road from my home.

My journey with our property began in 1984 when my wife and I purchased a Christmas tree farm on 10 acres of land. A lifelong dream of mine was to buy a large amount of land and create a paradise that would allow us the opportunity to enjoy being outside in nature. After many hours of hard labor, sweat and strategic thinking, I was able to build what I proudly called our home. Next to the home, we built a large and deep pond that provided hours and hours of enjoyment for my three daughters, dogs, and family/friends. Over the course of seven years, I added to the land, building a basketball court and including a large area where we raised pigs, goats, and chickens. We raised the pigs to provide for our family and had the chickens for egg production. I also planted a small vegetable garden.

Unfortunately, in the winter of January 1994, a severe ice storm, lasting several nights in a row,

“In the same way that the wheel was a simple solution, I believe gardens can be simple solutions too.”

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THE ART OF REBUILDING

caused a buildup of ice on many wires, resulting in an outside electrical power surge. This very rare and catastrophic late-night power surge ignited a house fire that claimed our cherished home. While I was devastated that we lost the home that I had built with heart and soul, I was fortunate that my wife, children, and dog were safe.

I can still recall holding tightly to my wife and three young children as the firefighters arrived. Because of severe smoke and water damage, our unlivable home had to be bulldozed. Facing the devastation of losing the home that I had built and loved was difficult, but I knew that I still had my beloved family and the beautiful land. I was faced with the task of rebuilding a new home for us. After researching the type of home we wanted to build, my wife and I came up with a plan, and I put into action the building of our second home.

During the next year, I devoted countless hours of hard and physically intense work into the building The Standard American Diet almost claimed yet another victim.

process. Thinking back, I wish that I had known then what I know now about living a whole food, plantbased lifestyle. It would have made building our new home so much easier.

Being a victim of the Standard American Diet, I struggled with the rebuild of our home. Carrying an extra 60+ pounds in just my stomach area alone made the task of climbing ladders very difficult. I do admit that I have always had a stubborn personality, and I always pushed back the thought that the food I consumed could be putting an increasing strain on my health. But I persevered, and after many trials and tribulations, we were able to move into our beautiful new home a year later.

My family and I enjoyed our new home. We happily continued the harvesting of fresh eggs from our chickens every morning, and I enjoyed hunting deer on our property, which provided us with fresh venison meat. However, over the next couple of years, my diet inevitably started to catch up with me. I began experiencing occasional chest and joint pain, shortness of breath, and terrible lower back pain, which made my contracting work much more difficult. I was forced to go to the doctor due to a warm, red raised area on my lower leg. My wife was very concerned that it could be a blood clot. During the doctor’s visit, it was brought to my attention that I had high blood pressure, high cholesterol (in the high 200’s), and additional testing showed that I had the “arteries of an 80 year old,” which were the exact words quoted by my doctor. The doctor immediately wanted to prescribe blood pressure and cholesterol medications.

The reality of my poor diet choices began to sink in.

As a contractor, I often troubleshoot problems, and I began to do this with my own health as well. I knew that if I started taking medications, it would only be treating the symptoms and not the root cause of my problems. Intuitively, I knew that taking medications was not the right approach. It would be similar

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I had the “arteries of an 80 year old,” which were the exact words quoted by my doctor. to putting a Band-Aid on a festering wound. I was faced with the unavoidable thought: What is more important to me—my personal love of what I think are delicious foods such as hamburgers, steaks, omeletts, scrapple, etc., or to live a healthy life that can be enjoyed without having an addiction to food? As a long-time contractor, these physical impairments also had a direct impact on my livelihood-my ability to provide for my family was jeopardized. At this point in my life, I knew that just like I had to rebuild our home, I now needed to rebuild my health.

I started by cutting out junk food, drinking low-fat milk, and sticking to low-fat meats such as chicken and venison. In retrospect, it is clear that this approach, which was largely influenced by marketing efforts of the meat and dairy industries, was sadly misguided. I decided to further investigate and take even more control of my own health through deep and thorough online research. One day, I stumbled across Dr. John McDougall’s website. There, he spoke of a plant-based diet in which you cut out all meat, dairy, eggs, and oil and focus on eating

VegWorld Magazine

starches. I was appalled at the thought of cutting out all meat but, at the same time, was also fascinated by the stories of the individuals that had adopted the plant-based diet. My wife and I decided to watch the documentary Forks over Knives on Netflix. After watching that and reading many inspirational plantbased stories, she and I together decided to accept the challenge of a plant-based way of living. As a man whose life revolved around meat, dairy and eggs, this new way of eating was a drastic change.

This new way of eating inspired me to more seriously involve myself in the small amounts of vegetable gardening that I had done for years on our property. As I saw the extreme health benefits of this new way of eating, I discovered that my passion for growing my own produce was also growing immensely. I have always loved the beauty of growing your own food; it is truly amazing to watch a little seedling grow to produce massive amounts of tomatoes, squash, greens, etc. Gardening took on a whole new meaning to me, and it was becoming my fuel source for healthy living. As I continued to

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In my life, I have faced times of devastation-with the terrible house fire that destroyed our first home and then finding out that my health was in jeopardy.

But through the beautiful art of the rebuild, my wife and I were able to recreate our life in ways that have rewarded us beyond our wildest dreams.

- Fred Detwiler

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THE ART OF REBUILDING

see incredible health benefits from eating plant-based, which included a big spike in my energy levels, I humbly made our garden into a little piece of heaven on earth.

At this point in my life I knew that just like I had to rebuild our home, I now needed to rebuild my health.

Along with cutting out all meats, dairy, eggs, as well as oils, I also shifted from using animal products such as cow, horse, pig manure, and bone and blood meal in my gardens to being a completely organic and vegan-organic, sustainable, ecological garden. It is in fact completely possible to have a beautiful and thriving garden without needing any animal by-products, as evidenced by my pictures.

Some of my new techniques include using composted leaf mulch. I buy it locally and use it to fill my raised garden beds. Composted leaf mulch is certified weed free which helps save me hours of time spent weeding in my garden. I also now use alfalfa pellets, which are an organic, slow-release fertilizer.

Lastly, I use low tunnel hoop houses which allows for an easy way to protect my garden and plants from insects/critters without having to use harmful

health and the success that I was having with growing my own produce that in the year 2015, I decided to start my own YouTube channel, Plant-Smart Living w/ Farmer Fred (https://tinyurl.com/ychhnzxx).

In-

strumental in the decision to start a YouTube channel, my son-in-law and wife encouraged me to begin this journey since they recognized my passion for helping others start their own gardens and rebuild their health.

The platform provided by YouTube to

share this message has been more effective than anything I had expected—and, I would encourage anyone to start a YouTube channel, even if you are in your 60s, like me, or older. My hope was to help everyone find their “inner farmer” and to share the message that gardening can be simple—even by just doing simple containers on your back patio.

Along with the videos, we also created a website, www.PlantSmartLiving.com, which contains many articles that include tips and information about growing your own produce as well as information on the plant-based way of eating and living.

and caustic toxic sprays and chemicals.

Life is a big learning curve, and through trial and error, I have been able turn my gardens into producers of completely guilt-free and thriving vegan plants.

After being plant-based for a year, I had lost all my extra weight, my back and joint pain was gone, and the occasional headaches and seasonal allergies that I had struggled with my whole life had disappeared. A doctor’s visit confirmed that my high blood pressure and high cholesterol were gone—and I am proud to say without needing any medications. I was so inspired by my

VegWorld Magazine

“My garden has become a critical part of this healthy cycle I have created for myself.”

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THE ART OF REBUILDING

In some of my favorite YouTube videos, I discuss my favorite vegetables to grow in my garden. You will often hear me mentioning my utmost favorite vegetable which is the hearty Swiss chard. I have found that Swiss chard, in the spinach family, doesn’t get enough of the credit it deserves. By growing your own, you get a huge bang for your buck. Its heartiness allows it to grow throughout the whole sum-

“Swiss chard is what I call “pick-and-come-again” vegetables.”

mer and up until the first heavy frost. Shown in the picture, Swiss chard is a beautiful dark green leafy vegetable with long leaves. My favorite way to eat this is by simply steaming it in some water with a sprinkling of Bragg’s liquid aminos on top.

Another favorite of mine is the Sun Gold cherry tomatoes. These sweet jewels are easy to grow and taste like candy that can be eaten right off the vine.

Some other favorites that I grow in my own vegetable garden—and you can, too--are curly-leaf kale,

A single tomato can provide about 40% of the daily vitamin C requirement.

green bell peppers, Red Norland potatoes, sweet

Gardening took on a whole new meaning to me, and it was becoming my fuel source for healthy living.

Sweet potatoes are really a great root vegetable to grow in your garden.

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Canning your own food is an excellent way to reduce your environmental impact.

potatoes, and butternut squash, which are all featured in my videos. I tell you exactly how to grow and harvest them.

Last summer, I was able to freeze about 800 Sun Gold cherry tomatoes in addition to dicing and freezing hundreds of green bell peppers that we are now able to enjoy all year round. My wife and I also enjoy canning. We were able to can a huge amount of homemade zesty salsa and homemade spaghetti sauce, using all fresh ingredients from our garden.

My sweet potatoes and butternut squash are still in winter storage in my garage and will last not only through all of winter but into spring as well. Much like The Stanford Inn by the Sea—which is a vegan resort featured in past editions of VegWorld magazine and one in which I became familiar with myself from the book they published—we, too, have adopted a farm-to-table philosophy very much like they have. While we do purchase the occasional item from our local Whole Foods Market or Trader Joe’s, during the height of my garden, the vegetables I grow make up a substantial portion of the dishes we prepare/serve.

VegWorld Magazine

I often dish up some of my favorite plant-based meals to family and friends. I serve them a simple sandwich that I created called the “Carrot Reuben Panini,” a playoff of the increasingly popular ‘carrot dog’ which is always a huge hit. Some of my other favorites are my green bell pepper sauce, butternut squash soup, and creamy fettuccine Alfredo, all using fresh ingredients straight from the garden. My wife has also enjoyed creating many vegan plant-based recipes at home such as delicious baked oatmeal, lasagna, and a beautiful meatless meatloaf. After further encouragement, we decided to put together a digital recipe guide (LeanPub.com/PlantSmartLivingDigitalRecipeGuide) that included all the meals listed and much more.

Long-time friends from Hand and Arrow Photography (www.HandAndArrow.com), who took stunning pictures of the concoctions¸ helped my wife and me put together a collection of our favorite plant-based and oil free recipes. Along with the recipe guide, I have put together many YouTube videos featuring different recipes I make along with special tips and tricks on how to use your fresh produce. I also discuss in my videos how to build and install a low tunnel hoop house, garden trellises, backyard

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THE ART OF REBUILDING

fountain/bird bath, raised garden beds, plus many more ideas for your garden.

I now live my life knowing I am at my healthiest. At 63 years of age, I have the energy of my early 20’s.

In my life, I have faced times of devastation-with the terrible house fire that destroyed our first home and then finding out that my health was in jeopardy. But through the beautiful art of the rebuild, my wife and I were able to recreate our life in ways that have rewarded us beyond our wildest dreams. Rebuilding my health gave me the opportunity to not just live but to thrive. Adopting a whole food, plant-based lifestyle, expanding and growing my vegetable garden, and now being able to teach others how to grow their own food has enriched my life in ways I could have never expected or predicted. I no longer fear growing older or having a sudden heart attack.

There is something incredibly powerful and amazing about knowing that I have control of my own life once again. I can now play on the ground with my three grandchildren (with a 4th and 5th grandchild on the way, at the time of this writing!) and even play games of tag with them. My wife and I enjoy going on hikes and canoe rides. I have a newfound passion in photographing nature.

I hope my personal story inspires you to not only eat a plant-based diet but to also grow your own food. Discover the beauty of gardening and all of the rich benefits that you receive from it!

About the Author Fred Detwiler has been an avid gardener for over 25+ years--gradually growing and expanding his organic garden, to where it is now, during that time. He has been a general contractor, owning his own contracting business (Detwiler Builders), for over 40+ years.

Now 61 years old, since he adopted a whole-food, plant-based (WFPB) vegan lifestyle in 2012, Fred has lost 60+ pounds of fat, lowered his cholesterol to 129 mg/dL (from the high 200’s) and lowered his blood pressure to 110/70. He takes absolutely no medications.

He can help you do the same through his practical gardening tips and ideas, his comprehensive ‘how-to’ and DIY project videos, as well as, his helpful advice on how to live a ‘Plant-Smart’ lifestyle!

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Healing America

TOGETHER

A BOLD MISSION TO HELP COMMUNITIES TAKE BACK THEIR HEALTH

by Nelson Campbell

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HEALING AMERICA TOGETHER

W

e released our documentary film, PlantPure Nation,

in theaters in over 100 cities in 2015. Now playing on Amazon Prime and YouTube, our movie was intended to tell people, in a dramatic story-driven

way, about the forces that have suppressed the message of plantbased nutrition for decades. The story we told in that film continues to unfold to the present day, and our next chapter may be the most exciting of all.

We used the exposure from the film to launch hundreds of plant-based community support groups involving tens of thousands of people. This network of groups, which we call Pods, is now managed by the nonprofit PlantPure Communities (PlantPureCommunities.org). This nonprofit is also working on strategies for getting nutrition education and affordable plant-based meals into underserved communities. In addition, we launched a socially conscious business called PlantPure, Inc., and have

Dr. T. Colin Campbell is recognized by many as the ‘science father’ of the plant-based movement.

Specifically, we are launching a comprehensive effort within the city of Durham, North Carolina, to

developed a line of fully-prepared meals and various

bring the message of plant-based nutrition to as

educational programming for several major market

many people as possible, including delivering afford-

segments. (PlantPureNation.com).

able nutrition education and highly affordable plantbased meals into its underserved neighborhoods.

Importantly, we are bundling all that we have developed, along with strategies and resources contrib-

We are documenting this effort on film, producing

uted by other organizations, to launch our “Healing

both an ongoing stream of short videos and eventu-

America Campaign” (HealingAmericaTogether.com).

ally the feature documentary Healing America. This

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Launched in 2015, PlantPure Communities created a grassroots network of independent local groups promoting the benefits of a whole food, plant-based lifestyle.

HEALING AMERICA TOGETHER

will enable everyone to follow along and we hope

It was exciting to do this with my father, who is con-

become inspired to help us bring this model into

sidered by many people around the world as the

their own communities as quickly as possible.

‘science father’ of the plant-based nutrition movement. At 84 years of age, with a seemingly endless

To lay a foundation for this action plan, my father,

supply of energy and passion, he is an inspiration,

Dr. Colin Campbell, and I took a tour across the na-

not only to me but to all the audiences we have

tion, delivering a presentation that goes beyond the

spoken to.

issue of health to articulate larger ideas touching

Our goal with the Healing America campaign is a

on the environment, economics and politics -- all

transformative movement that begins with health,

helping to frame in a bigger way the model we will

but that also addresses other important concerns,

introduce in Durham.

like climate change. This is a big idea, but we believe

The Healing America campaign is attempting to do what our government can’t - solve our healthcare crisis instead of just fighting over who pays the bill.

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HEALING AMERICA TOGETHER

In March, the Campbells spoke in Houston, Texas. For a list of 2018 Healing America Tour dates visit: healingamericatogether.com/tour-schedule.

big things can be accomplished when you leverage the talents and passions of large numbers of people.

There is a tendency for people to follow leaders. This is understandable, but to make the change our planet requires, in the time we have left to make that change, we must build strategies that spread the opportunity and responsibility for change around to everyone. We need to move away from the cult of celebrity to the idea of mass empowerment.

We hope you will join us on this journey, which you can do by signing up at HealingAmericaTogether.com.

We will not share your email address and will contact you only when we have updates and videos to share.

We also encourage you to check out our food options at PlantPureNation.com; the funding generated from food sales helps to fund our organization and its larger social mission.

I will return from time to time to update you on our progress. We hope you can join us on this exciting journey.

Until next time,

Nelson Campbell About the Author Nelson Campbell founded PlantPure, Inc., and its non-profit arm, PlantPure Communities, to lead a grassroots movement to promote the health benefits of plant-based nutrition. He is also the Executive Producer, Director and Co-Writer of the documentary film PlantPure Nation, which examines the political and economic factors that suppress information about the benefits of plant-based nutrition and makes connections to public policy, medical practice, food deserts, and farming.

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GROW WHERE YOU ARE

THE FUTURE OF SUSTAINABLE AGRICULTURE, HYDROPONICS & URBAN FARMING

by Joe Alvarez

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GROW WHERE YOU ARE

G

rowing plants hydroponically will change the way society views sustainable agriculture in the future. Despite the organic

growers of the world disagreeing with classifying hydroponic produce as Organic, hydroponic growing is still a very sustainable practice. It uses a fraction of the water than field agriculture, less pesticides, and uses space more efficiently. Hydroponics can be implemented anywhere in the world with access to electricity. For years, NASA has been experimenting with growing hydroponically in labs and on space shuttles to grow food for astronauts.

However, there are limitations. Not all plants should be grown hydroponically. Some crops are capable of being grown hydroponically, yet it wouldn’t be efficient or profitable to do so when compared to field agriculture which has perfected growing these crops at extremely cheap margins (corn, soybeans, etc). That being said, farmers should lean towards practicing whichever method of agriculture is the most sustainable and efficient. For example, leafy greens, tomatoes, and cucumbers thrive when grown hydroponically and can be grown faster and larger than their field-grown counterparts.

Growing indoors, whether in a greenhouse or a warehouse, allows the farmers to operate their farm on a year-round basis. This is a tremendous advantage and improvement in the agriculture

A hydroponic garden tower can be purchased for around $500.

industry. In recent years, fresh, local, organic and hydroponic produce has become increasingly

assuring safe travel. Buying local food is the more

available in the offseason when it was previously

sustainable option; it also supports the local econ-

extremely difficult to find. Did you know that most

omy and hardworking local farmers. Additionally,

produce travels an average of 1,500 miles from the

you can get to know the farmers, and get involved

farm where it was grown to your supermarket? The

in the community. Farmers markets are usually

majority of the time the fruits and vegetables are

open consistently on the weekends, starting in the

picked before they are even ripe. This stresses the

spring, where hundreds to thousands of locally

fruit and lessens the flavor. Not only is local food

grown foods are available. If you get in the habit

fresher and more flavorful, but also consider the

of going food-shopping once a week, shopping at

fossil fuels consumed in delivering that food 1,500

weekend markets is easy and fun. They are gen-

miles, as well as the packaging materials used in

erally outdoors, have free samples, and offer rare

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GROW WHERE YOU ARE

heirloom varieties of vegetables you can’t find in

grocers. The agriculture industry is slowly evolving

traditional grocers. Weekend markets can act as a

to become more sustainable.

social gathering where you can chat with farmers and vendors. You can expect to learn about how

As agricultural technology continues to improve in

your food is grown, which might be different from

the future, hydroponics will emerge as the front-

what you anticipated.

runner for sustainable farming practices. Currently, there are several commercial operations that stand

Traditional agricultural practices have changed

out as industry leaders for hydroponic growing.

tremendously in the last 20-30 years. Modern agri-

Also, notice the proximity of these facilities to urban

cultural machinery, the internet, and technology in

environments, for example, New York City. The

general are all responsible for these improvements.

proximity to urban centers means food doesn’t have

The majority of farmers use some form of modern

to travel as far can be harvested at peak ripeness,

technology on their farm. However, the agricultural

which in turn improves the flavor and freshness.

practices aren’t the only thing changing as tech-

AeroFarms (AeroFarms.com) in Newark, New Jer-

nology advances. The demographic of farmers is

sey, uses an aeroponic approach along with high-

shifting as well. Studies show that Millennials with

tech computer automated systems to grow leafy

college degrees are leaving traditional desk jobs to enter the farming industry. The modern farm-

AeroFarms vertical aeroponic technology explained.

ing trend is picking up steam, and we are beginning to see the shift in farmers moving from traditional rural field agriculture to urban farms. The local and organic food movements have been increasing in popularity since the 1990’s when Congress passed the Organic Foods Production Act (OFPA). Additionally, more and more people are taking up gardening because they value local and sustainably grown foods. Shopping at farmers markets is becoming more popular, CSA (Community Supported Agriculture) programs are offered all over the country, and hydroponic and organic options are now commonly found in large scale A look into the 70,000 square foot growing facility at AeroFarms.

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Gotham Greens’ greenhouse on top of the Whole Foods store in Brooklyn, NYC. Food grown in the greenhouse can be purchased in the store!

greens. AeroFarms grows in a 70,000 square foot

indoor facilities are able to grow significantly more

former steel warehouse and utilizes vertical farm-

produce in the same amount of acreage with less

ing to increase their production tenfold. Another

water and pesticides than their field agriculture

hydroponic producer of leafy greens, Gotham

counterparts.

Greens

(GothamGreens.com),

a

competitor of AeroFarms, has sev-

After analyzing the advantages

eral greenhouses in NYC. One of

of using hydroponics to pro-

their hydroponic greenhouses is

duce certain crops, it becomes

located on the roof of a Whole Foods

clear that hydroponic industry

store in Brooklyn, NYC. Farm.One

leaders like AeroFarms, Gotham

(Farm.one) is a smaller scale hydro-

Greens,

ponic producer that grows premium

name a few, will expand and

rare herbs, greens, and edible flow-

overcome the outdated field

ers for Michelin rated restaurants

agriculture industry in years to

and chefs in NYC. Their main pro-

come. Not to say that organic

duction farm is located in a 1,500

farming or field agriculture will

square foot basement of a Tribeca,

disappear entirely, but in the

NYC skyscraper. These high-tech

next 20 years or so, there will

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and

Farm.One,

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to

62

An urban farmer tends plants at Farm.One’s 1,500 square foot basement growing facility in Tribeca neighborhood in NYC.

be a major shift in where our greens are being pro-

techniques used in commercial hydroponic pro-

duced. This is still a relatively new field of study in

duction; however, there are ways to do this in your

the United States. However, in countries like the

own home as well.

Netherlands, it has been around for years. In agricultural areas in the Netherlands, there are green-

This article has only scratched the surface of possi-

houses as far as the eye can see, consistently pro-

bilities and methods of hydroponic farming. There

ducing millions of pounds of vegetables per year in

are a plethora of books and resources available on

a sustainable and affordable manner.

the internet to help educate yourself on how to do

There are various methods of hydroponic farming, the most popular being Deep Water Culture (DWC), Nutrient Film Technique (NFT), and Ebb and Flow. Aeroponics and Aquaponics are also forms of hydroponics; the difference between these methods is how the nutrient solution is supplied

hydroponics on a small scale in your home. Hydroponics allows people in any climate, whether it is in your kitchen or in outer space, to enjoy fresh produce year round. There are systems and kits you can buy on Amazon or from other hydroponic suppliers that make it easy and affordable to begin

to the plants. In hydroponics, the roots are submerged in the solution, or a solution passes over the roots on a scheduled interval several times a day. Aeroponics supplies the nutrients to the plant by misting the suspended roots. In Aquaponics, certain species of fish like Tilapia will live in the reservoir underneath the plants, and the farmer will feed the fish. The fish consume the food and eventually they produce waste acting as fertilizer for the plants which is absorbed by the roots hanging in the solution. One characteristic these hydroponic methods share is they all use circulating systems which recycles the water. These are the common

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GROW WHERE YOU ARE

“Dream Greens” is the brand of leafy greens grown by AeroFarms in Newark, New Jersey (DreamGreens.com).

growing hydroponically. When planning your garden this year, consider the logistics of growing a few plants in your home hydroponically. This might free up space in your garden for other crops which grow better in soil. Also, once you plant hydroponically, you will begin to realize how much cleaner and easier hydroponic growing is, and why hydroponic and urban farming is the future of sustainable agriculture.

For more information on this subject look into purchasing the following books: The Urban Farmer

by Curtis Stone, DIY System Builders Guide by John Hennessy, Hydroponic Food Production by Howard Resh, and How-to Hydroponics by Keith Roberto. Also, visit HighRidgeHydroponics.com to learn more about hydroponic farming. Sunlight Supply (SunlightSupply.com) and Hydrofarm (Hydrofarm.com) are two reliable materials suppliers in the US.

About the Author Joe Alvarez graduated Fordham University in 2017 with a Bachelor’s Degree in Environmental Science. He currently works as an Organic Farmer in Connecticut for several privately owned gardens. He is passionate about hydroponics and changing the current food system. Joe started growing in his home after teaching himself how to grow hydroponically and plans to relocate to a container farm nearby. His newly started business, High Ridge Hydroponics, serves as a resource for those beginning their journey in hydroponic growing. Joe shares the successes and failures of his operation through his website to help prevent others from making the same mistakes when starting out. He hopes to grow and sell hydroponic leafy greens, in addition to “starter kits” with everything included that is needed to grow hydroponically. Joe’s goal is to make it easy and affordable for people all over the world to have access to nutrient dense leafy greens and microgreens in the comfort of their home. He shares his produce with friends, family, and those interested in learning more about hydroponics.

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ECOSEVI OFFERS HAND-MADE BODYCARE

by Sharon McRae

T

his month, I decided to review a hidden treasure that I just uncovered…a 100% vegan, safe source of highly effective skin and hair care products that are manufactured right in my backyard! EcoSevi Vegan Bodycare was the inspiration of Sevi Kay, whose beautiful German Shepherd, Mundo, came down with a mystery illness in 1997.

Sevi did her research and tried a number of recommended remedies to cure her beloved pet, but to no avail. Then she decided to take matters into her own hands. She did some research on natural remedies and began to brew her own potions and soaps for her dog. And as Mundo healed and returned to her healthy self, Sevi started to eliminate products like the carpet powder that was discovered to be the culprit, and also unhealthy foods, from her family’s home. Sevi unfortunately went on to develop autoimmune issues of her own down the road, and with the knowledge she had gleaned from her journey

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with Mundo, she was able to concoct a number of ethically sourced, gluten- and soy-free body care products that consist of whole or minimally processed ingredients like herbs, plant-derived oils and butters, and essential oils. Sevi is passionate about her holistic lifestyle, and that comes through loud and clear in her products, which are all formulated with great care. Here are some of my personal favorites from this wonderful line of products that are hand-crafted in Baltimore, Maryland.

Berries and Flowers Hand Salve This product is nothing short of a miracle! Many years ago, when my kids were babies, I developed dermatitis…an itchy rash on my hands. Research led me to determine that it was the result of constantly having my hands in harsh detergents from all of the bathing and hand washing after diaper changes, and I soon switched to using Dr. Bronner’s castile

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I CAN’T RECOMMEND THIS PRODUCT HIGHLY ENOUGH, ESPECIALLY IF YOU TEND TO GET RASHES OR DRY PATCHES ON YOUR HANDS!

hand soaps, which seemed to alleviate the itching.

Out of the blue this winter, I developed some itchy spots on the knuckles of my right hand, and I began to panic because I wanted to avoid steroids at all cost. A friend told me about EcoSevi and was raving about the products, so I decided to reach out to Sevi to try some of them out. And when I tried out this salve, I was just amazed…the second I applied this balm, the itching literally went away, and after repeated nightly applications, I’m happy to report that the dry, itchy patch is completely resolved.

I still apply this every night as a precaution, and my hands are silky smooth in the morning. The tins are a nice size and a little goes a long way. I now have a tin of hand salve in my purse as well as on my nightstand so I’m never without it. I can’t recommend this product highly enough, especially if you tend to get rashes or dry patches on your hands! https://tinyurl.com/y8p4slu3

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Cacao Bean Body Butter I am obsessed with body butters, and I especially like the kind that melt immediately on contact with the skin. Pair that with the scent of a delicious

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TRUE BEAUTY

chocolate orange treat, and you have a sure winner!

EcoSevi’s Cocoa Bean Body Butter is just perfect. It has a soft, thick texture, and applying a small dab of this luxurious formula to the arms and legs after a shower leaves skin smelling amazing and feeling smooth and silky hours later. It’s a versatile product that would work for the face, feet, and lips too. I now keep a jar of this awesome product on hand at all times! https://tinyurl.com/ybbbu6f3

dull and dry, particularly hair that is color-treated. It

Marshmallow Hair Pudding: Deep Conditioner

hair dries. It comes in a very generous size and since

This is another fabulous multi-purpose product! It’s intended for use on hair that tends to get frizzy or

a little goes a long way, I expect to have this around

can be used as a deep conditioning pre-wash treatment, a regular conditioner after shampooing, a leave-in conditioner, or a styling product. I really like using it on the between-shampoo days, when my hair is just starting to look a little frizzy. I use a tiny bit on my fingertips and smooth it over the outer layers of my hair after spritzing lightly with water, and it tames the frizzies and helps to restore the curl as my

for quite a while! https://tinyurl.com/y86xtct3

About the Author Sharon McRae is a wife and mother of three teens, as well as a certified health coach and PCRM Food for Life instructor residing in Columbia, MD. She has been adopting and applying principles of health and nutrition in her own life for more than three decades. She became a health coach to fulfill her passion of helping others take control of their health by making better lifestyle choices and adapting a whole food, plant-based vegan diet.

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GREENFARE ORGANIC CAFE SALT, OIL AND SUGAR FREE AND FANTASTIC!

by Michael Taylor

V

egan food has long been associated with a healthy lifestyle as substantially more plant-based foods are almost certainly con-

sumed. But many in the vegan movement have started to question the value of adding salt, oil and/

most of the chronic diseases. When dining in even the healthiest of vegan restaurants, one can expect that most foods, if not all, have SOS added. Well now, in Herndon, Virginia, you can find a place that

or sugar (SOS) into our foods. Study after study has

cooks 100% Vegan, Organic and SOS free! Wel-

concluded that SOS added to foods contributes to

come to GreenFare Organic CafĂŠ.

Opened in November 2015, GreenFare Organic Cafe also serves as a learning center for those interested in a whole food, plant-based diet

Located in the Northern Virginia city of Herndon, GreenFare takes the most unique approach to dining I have ever seen. Unlike almost every restaurant in the U.S. (vegan included), they do not use any added salt, oil or sugar. They will proudly tell you this when you sit down. If you are expecting the sweetest dessert or the saltiest potatoes, then you are most definitely in the wrong place. What you will get are delicious meals that are bursting with flavor, tasting the way food was meant to be prepared. All meals are prepared from whole foods, organic products and zero processed ingredients.

Gwyn Whittaker, Owner of GreenFare (left).

Their menu covers all of the vegan favorites: salads, chilis, bowls, mac & cheese, lasagna and so much more. Portions are generous, and the flavor is truly unique as they recreate the SOS we have become accustomed to through whole foods. For example, my favorite mac & cheese dish uses cashews in place of oil to give it that rich, fatty taste.

Dates in place of sugar for the desserts. Speaking of dessert, you will need to order their signature dish, the Organic Red Bean Lava Cake.

Very rich and chocolaty, but please note you will need to order this with your meal as it takes 40 minutes to prepare.

GreenFare is more than just a restaurant since they also host cooking classes, movie nights, author book signings, and offer the PCRM 21day Kickstart program. Just look at their calendar online and check out their extensive activism. They also promote a variety of books about veganism which you can find for sale and stacked all around the

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EAT THE WORLD

GreenFare has hosted several plant-based pioneers including Dr. Michael Greger, Dr. Neal Barnard and Tracye Mcquirter

restaurant. Their goal is simple: to promote veganism and the benefits to the environment, the animals and our health.

I can only describe the décor as “modern activism.” The walls are adorned with pictures of farm animals to remind us that these “food” animals have faces and feelings. Animal welfare is a value woven into the fabric of their culture. As mentioned, the place is a library of popular vegan books promoting all aspects of veganism, and members of the staff, completely versed in the benefits of this lifestyle, gladly discuss it.

Reservations are suggested, though not required, parking is ample, and they take all major forms of payment. So, what are you waiting for? Eat a healthy homemade meal here at GreenFare Organic Café!

About the Author Michael Taylor travels in North America, South America and Europe for business and strives to dine at the very best vegan restaurants in every city he visits. As a vegan of Eight years and vegetarian for 22 years before that, he has sampled some of the best Vegan foods in 47 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes and vegan outreach.

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BETWEEN THE PAGES Book Review by Char Nolan

THE WICKED HEALTHY COOKBOOK (Grand Central, 2018) Chad & Derek Sarno and David Joachim

Three Guys and a Cookbook

T

he new cookbook by the omni-talented Sarno brothers and seasoned cookbook author, David Joachim, is a blend of biog-

raphy and cookbook all wrapped into 320 pages of plant-based goodness. With 129 recipes, it will be very hard to pull yourself away from this wellplanned and written cookbook. Warm stories about Chad and Derek are woven in and about the book, and each story lends itself to a clear understanding for their passion about plant-based eating and food in general. The artful photos that grace each page of this cookbook are luscious looking and all “wicked healthy.”

If you’re ready to challenge yourself in the kitchen, this book is all you need to cook your way through the summer and beyond. Beautiful, mouthwatering photos can instill new excitement in the kitchen and surely will ignite new ways to shop for groceries and pantry items, store them, and to also

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BETWEEN THE PAGES

cook with them. If you’ve been in a rut of cooking the “same old thing,” the recipes from Chad and Derek’s book will hoist you onto a new level of plant-based cooking.

Recipes are clearly written and easy to follow. With many new and delicious food concepts described in the book, the end results will create a total “wow” factor for guests and family alike. The recipes are total game changers. They even provide the steps to convert a recipe to oil-free.

A Cookbook that Makes Sense Heading to the grocery store or farmers market can lend itself as a real challenge, especially if new plantbased recipes are on your horizon. Chad and Derek take the angst out of new recipe shopping with their “common sense” approach to gathering cooking supplies. If you’re new to plant-based eating, the book has very useful grids that provide alternatives to salt, oils, sugar and more.

Clearly, the brothers have shared their expertise and created easy and concise ways to move others to the plant side of eating and living.

Cook Like a Pro Pages of the book also provide “protips.” The contents of this exciting book will truly take the reader to the next level of cooking. Chad and Derek provide practical, fun tips that will enhance the way you cook. The book is encouraging and promotes trying new things, almost getting out of your comfort zone. But, with the Sarno brothers guidance in the book, no territory in the kitchen will be intimidating. They also provide excellent tips for getting the kitchen organized and in order for prep and cooking.

Dishing Up Delicious Recipes We eat with our eyes, and Chad and Derek have created a captivating book that will appeal to all food enthusiasts.

Consider it, as well, as a transitional book to eating plant-based. Once

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Brothers Chefs Derek and Chad Sarno founded Wicked Healthy.

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BETWEEN THE PAGES

readers embrace the bountiful recipes in the book, everyone will be making “plant-bacon” options and doing so with great flair, just like Chad and Derek.

Get a copy of Wicked Healthy. Take it to the beach.

Read it from cover to cover and cook to your heart’s content.

UP CLOSE AND PERSONAL We wanted to get a few answers from Chad and Derek. While their book is a huge reflection on who they are, we thought we’d delve a tad more.

What is the genesis for the book? Why another vegan cookbook? What is the element that sets yours apart from others?

We created the Wicked Healthy brand as a vehicle to share the recipes, culinary innovation and the exciting projects that we have been involved with to better push our plant-based mission to the masses. We knew that the angle of being brothers and

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sharing this passion would only make our message louder, and a book was the perfect way to be able to showcase this. We didn’t want to just put out another vegan cookbook, but rather a road map and inspirational tool for anyone wanting to eat more plants - no matter what the dietary focus was.

Collectively, our work both professionally and personally has been focused on disruption and being activists to the core. The Wicked Healthy Brand embodies this, which was the key for us as the development of this book. Our common-sense approach to health is that we cover the 80/20 rule, (80% healthy and 20% wicked for a sustainable approach to healthy eating). This is doable and in no way intimidating for most who are wanting to highlight more plants in their diet. This is paired with beautifully shot and info-packed images that are integrated into the content, rather than the standard photo, recipe, photo, recipe, etc., that many traditional cookbooks will follow.

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BETWEEN THE PAGES

How do you both differentiate your roles in recipe R&D? I would say the core alignment we both have with recipe R&D that we have really captured with Wicked Healthy is bold, flavor-packed and with vibrant colors that highlight fresh ingredients and familiar flavors. We both have different R&D roles with our respected projects. Derek is leading the development of the Wicked Kitchen line in the UK, and I’m leading the development of our plant-based seafood line, Good Catch Foods. Both of our work is rooted in taste and texture first, while developing products in our own kitchens to scale for large production. The overlap of our individual work meets at Wicked Healthy.

Describe, in a few words the objective for the book and why people need this scribe in their kitchen.

Between my brother and I, we have a collection of 50 years experience in kitchens and developing recipes. (Wow, that makes us feel old!) With this being our first book together as Wicked Healthy, we bring this experience, our tricks, kitchen tips and favorite flavor-forward recipes to this book. We structured this collection of recipes to be far more than just a cookbook. In addition to 129 kickass favorite recipes for any occasion, the book is centered around technique, building flavor, and highlighting some new and exciting culinary techniques, along with supportive charts and info-packed sections for getting started on the plant-based path.

Favorite recipe in the book? Why? For me, this is usually a difficult question. It really just depends on the day and what I’m craving. If it’s a warm day and I’m in the mood to cook outdoors, then the Mushroom Brisket would be a go-to. If we’re having a dinner party and I’m looking for a sexy starter, then the corn dumplings are definitely a winner; or if it’s just a week night with the family, then the simple Nana’s Red Sauce and fresh pasta would bring a smile to anyone around the table.

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Co-author David Joachim has authored, edited or collaborated on more than 45 cookbooks.

You’re planning a dinner with recipes from your new book. You get to invite four (4) people, who would you invite?

I would love to be profound and ramble off a list of folks that would have massive influence with our food system, or have a global impact by them adopting a Wicked Healthy diet, but really, only one guest sticks out to me. If this dinner could include someone who was no longer with us, I would have to say our Italian Nana would be sitting at the head of the table. She was a superhero in our eyes. While growing up in kitchen, she was someone who had such an impact on our culinary path and would be so proud to these Sarno boys feeding the world good food.

And there, you have it. Thanks to Chad for these reflective answers.

Now, go and get the book! wickedhealthyfood.com/wicked-healthy-cookbook Sarno brothers and spices photos by Eva Kosmas Flores David Joachim photo by Olaf Starorypinski

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Dishin’ It Up! Plant-Based Recipes for a Sustainable, Healthier World

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Here Comes the Sun

by Cathy Katin-Grazzini

A

t the time of this writing, I’m sitting under a foot of snow here in frosty Connecticut. Even so, hopeful early signs of spring peek out and the days grow lighter, longer, warmer. Soon I will germinate a variety of seeds indoors in anticipation of our little veggie patch. I’ll watch with gratitude and wonder as these little tender sprouts grow stout and plump, and I’ll fantasize new ways to prepare these nutrient-rich gifts, bursting with goodness and flavor.

I can hardly wait!

Today, most of us don’t live off the land or work outdoors. We’re increasingly sequestered in buildings and tied to our desks. We live divorced from nature and our food sources. And yet, we are creatures of the earth nonetheless, emotionally and physically tied to her seasons, circadian rhythms, gravity and tides.

We can’t help but rejoice come May and June at the reemergence of seedling, insect, bird and critter.

VegWorld Magazine

Photo courtesy of Giordano Katin-Grazzini

To celebrate the promise spring holds, we are fortunate indeed to share recipes from such a talented gathering of plant-based home cooks and chefs! Alejandra Graf, Jackie Day , Katie Simmons and Dreena Burton have provided many recipes for the Physicians Committee for Responsible Medicine and reunite again in these pages. The talented trio Derek and Chad Sarno and David Joachim provide a glimpse into their newly published The Wicked Healthy Cookbook, and Dawn Thomas, co-founder of the famed Rouxbe Online Cooking School (who collaborated with Chad at Rouxbe for many years), generously offers her vision of a beautiful salad. The gifted BJ Reed and I add some tasty dishes to round out the mix.

Together, with original, healthful, delicious recipes that we hope will delight, we honor the long-awaited return of spring and life’s renewal with these fabulous plant-based dishes that excite the senses and nourish body and soul.

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GRAPE DAINTIES

by Cathy Katin-Grazzini

E

legant, light fruit pastries that are as healthy as they are pretty! Great for breakfast, dessert, teatime, snacks, a perfect second act for slightly overripe grapes (cherries and apples work well too).

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GRAPE DAINTIES

Makes 16-20 Prep time 3 hours Baking time 30-40 minutes

INGREDIENTS DOUGH • • • •

1/2 cup water, warmed to body temperature 1/2 teaspoon active dry yeast 3/4 cup silken tofu, well-drained 3-4 cups whole wheat pastry flour

FIG PASTE • 11/2 cups dried figs • Water FILLING • 1 ½ cups black and red seedless grapes GLAZE • 1 ½ cups of grapes • Water, as needed

DIRECTIONS Preheat oven to 375°F/190°C FIG PASTE Place figs in a bowl. Either cover with boiling water or microwave for 2 minutes. Allow to cool. Blend rehydrated figs with the soaking water in a food processor until very smooth and uniform.

Consistency should resemble a soft marmalade - easy to spread with a knife. If too dense, dilute with water.

GLAZE Fill a small pot with the grapes, cover and heat over a medium-low flame until grapes soften completely and begin

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to release their juices. Press with a potato masher or fork to help the process. Transfer to a fine sieve, set over a bowl. Press to extract as much juice as possible. Use the pulp for another purpose. Return juice to a clean pot and reduce over low flame until just slightly thickened. Cool. Add water if grape reduction becomes too thick to easily apply very thin coats with a pastry brush.

DOUGH Either by mixer: Add warmed water to mixer bowl, sprinkle on yeast, wait 10 minutes. Using whip, add tofu and run up to high speed to blend well.

Exchange whip for dough blade. At low speed, add 2 ½ cups of flour gradually, scraping down bowl sides as needed. Very slowly continue to add only as much flour as needed to gather dough into a soft ball (around 8 minutes).

Or by hand: In a medium bowl add warm water.

Sprinkle on yeast, waiting 10 minutes. Add tofu to a food processor and run until smooth. Add tofu to bowl, mixing well. Incorporate flour slowly. Mix in flour with a wooden spoon and then with your hand, continuing until you achieve a soft, wet dough. Transfer to a floured board and knead 8-10 minutes, adding small amount of flour as needed to form a very soft, slightly sticky ball.

On a floured board, gently flatten, stretch and fold dough several times.

Shape a ball, lightly flour surfaces, place in mixing bowl, cover with wrap, and place in a warm, draftfree spot for 2 hours or until doubled in volume.

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GRAPE DAINTIES

Transfer to a lightly floured board. Divide dough into 4 balls. Cover 3 with wrap, roll the 4th out into a 1/8-inch thick disk. Using a lid or other template

with a 9-91/2-inch diameter, stamp out a circle.

Using a pizza cutter or knife:

• Cut dough disk into quarters • Then cut 3 slits on each side, spaced ¼” apart • Spread a thin layer of fig paste and position grapes in the center • Fold right corner over to cover grapes • Now fold over the left cover, press to seal bottom Photos courtesy of Giordano Katin-Grazzini

Bake on a cookie sheet lined with parchment for 15 minutes. Remove from oven, brush pastry and exposed filling with a thin coat of glaze. Return to the oven for 20-25 minutes or just until grapes have begun to shrivel slightly and release their juices. Do not overbake or the pastry will become brittle and crunchy.

With a pastry brush reglaze surfaces a final time and transfer to a cooling rack.

Serve warm, or reheat for 5 minutes in a warm oven or 30 seconds in a microwave. Dainties freeze well, but I’m not sure they’ll last long enough to warrant it. Enjoy!

About the Chef Cathy Katin-Grazzini, plant-based chef, cooking instructor, and nutritional coach, is Food Editor for VegWorld Magazine, owner of Cathy’s Kitchen Prescription LLC, and Plant-Based Culinary Medicine Educator and Chef at Matrix Personalized Medicine in New Canaan, Connecticut.

Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, a graduate of Rouxbe Cooking School’s Professional Plant-Based Program, Cathy is also a Licensed Instructor for the Physicians Committee for Responsible Medicine’s Food for Life Programs. She has a B.A. from the University of Chicago, attended graduate school at Harvard University and received a M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut.

Cathy’s original recipes, cooking videos, and nutritional blogs can be found at www.cathyskitchenprescription.com.

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MEXICAN

VEGETABLE SOUP

by Alejandra Graf

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MEXICAN VEGETABLE SOUP

T

his soup is one of my favorite Mexican dishes. I love everything about it. The smell, the combination of textures and how natural and healthy it is. I grew up eating this soup; this recipe has been in my family forever; it was given to my mom by my grandmother and from my mom to me.

DIRECTIONS

INGREDIENTS • 1 Tablespoon avocado oil, olive oil or water • 1/2 onion, chopped • 2 garlic cloves, minced • 1 poblano pepper, stemmed, seeded and chopped

• 1/2 cup zucchini blossom canned or from a jar or 1 cup fresh zucchini blossoms, sliced

1. Heat oil or water in a Dutch oven over medium heat for 20 seconds.

Add the onion, garlic and poblano pepper. Cook until fragrant. Add

• 5 cups vegetable broth, water or a combination of both

the Mexican zucchini, mushrooms, corn and zucchini blossoms.

• 1 teaspoon salt

2. Sauté the vegetables for 5 minutes

• pepper to taste

or until softened. Add the liquid,

• 1 cup cremini mushrooms, trimmed and sliced

• 1/4 teaspoon dried Mexican oregano

let it simmer for 15 minutes.

• 1 cup fresh or thawed frozen corn

• Baked tortilla chips

essary. Serve and finish with baked

• Sliced avocado

tortilla chips and sliced avocado.

• 2 or 3 Mexican zucchini, cut into 1/2 in pieces

To serve

Mexican oregano, salt, and pepper;

3. Taste for seasoning and adjust if nec-

About the Chef Alejandra Graf is a Mexican food lover and wellness pusher who follows a plantbased diet. She has a degree in art history, and a few years ago she decided to pursue another one of her passions, food. She became the voice behind Piloncillo&Vainilla, a blog dedicated to sharing her experiences, food philosophy, and healthy and tasty recipes – the kind of dishes that nourish body, mind, and soul. The kitchen was always the family meeting point and her first cooking classroom.

Now she has a professional certification as a plant-based cook and food photographer.

Piloncillo&Vainilla: piloncilloyvainilla.com Brownsugar&Vanilla: brownsugarandvanilla.com Instagram:instagram.com/piloncilloyvainilla Pinterest: pinterest.com/piloncilloyv/pins Facebook: facebook.com/piloncilloyvainilla Shop: shop.piloncilloyvainilla.com/shop E-book, Siéntete bien, comiendo bien: www.piloncilloyvainilla.com/sientete-bien-comiendo-bien

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A KALE, AVOCADO &

TEMPEH SALAD

by Dawn Thomas at Rouxbe Online Culinary School

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A KALE, AVOCADO & TEMPEH SALAD

T

ender baby spinach, kale, and butter lettuce tossed with a delicious creamy lemon dressing and garnished barbecued tempeh, chickpea, thinly sliced radishes and a few slices of perfectly ripe avocado.

Serves 2 to 4 Active Time 30 minutes Total Time 30 minutes

PREPARING YOUR MISE EN PLACE

INGREDIENTS

DIRECTIONS

• 1 cup Dijon, Lemon & Tahini Dressing (next recipe)

First prepare the Dijon, Lemon and Tahini dressing, if you don’t already have some in your refrigerator. Also note that other dressings can be used for this salad. For example, Rouxbe’s Creamy Lemon Garlic Dressing goes particularly well, as would the No-Oil Ranch Dressing.

• 2 cups baby kale (or torn into bite-sized pieces) • 2 cups baby spinach* • 1 cup butter lettuce, torn into bite-sized pieces • 1 cup cooked chickpeas • 5 to 8 radishes, thinly sliced • 1 8-ounce (227 grams) package tempeh, diced • 3 to 4 Tablespoons barbecue sauce • 1 to 2 avocados, thinly sliced

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NOTE: The amount of ingredients needed depends on how many people you are serving and whether or not you are serving this salad as a main, or as an appetizer. Also, feel free to play around with different lettuces — although this combination does work well together. The butter lettuce is used for added color, but it can be omitted if desired.

Once all of your mise en place is ready, except the avocado, toss the tempeh with the barbecue sauce and set aside.

NOTE: For the avocado, do not cut and slice until ready to serve.

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A KALE, AVOCADO & TEMPEH SALAD

FRYING THE TEMPEH

ASSEMBLING THE SALAD

INGREDIENTS

INGREDIENTS

lettuce you have. The let-

• 1 teaspoon oil

• Sea salt, to taste • Freshly ground black

coated in the end. Season

DIRECTIONS

lightly with salt and pepper.

pepper, to taste

To fry the tempeh, either dry sauté

tuces should be thoroughly

Place a good handful of the

or add a touch of oil to a nonstick fry

DIRECTIONS

pan and sauté until golden brown on

To

salad,

then garnish the plate with

most sides. Be careful as the sugar

first toss the lettuces with

the remaining ingredients.

from the barbecue sauce can easily

approximately half of the

Lastly, slice the avocado and

burn tempeh. Once done, set aside

dressing. Again, the amount

then scoop out a few pieces

while you assemble the salad.

will depend on how much

and place onto each plate.

assemble

the

salad onto a dinner plate and

About the Chef Dawn Thomas is a co-founder of Rouxbe (rouxbe.com) and a content guru with more than 25 years of professional food and beverage experience. She is passionate about teaching people how to take control of their health through food and cooking.

At Rouxbe, Dawn is responsible for the development of instructional content that is now used to train cooks in over 800 hotel and food service organizations, in over 180 countries and in 5 languages. She is also the friendly voice whose narrative brings Rouxbe’s instructional videos to life. After graduating at the top of her class from the Pacific Institute of Culinary Arts (PICA) in Vancouver, she later became a culinary instructor, held positions as a cook in top restaurants and hotels (such as the Fairmont) and co-owned and operated a successful film catering company.

Check out her most recent plant-based creations at instagram.com/rouxbe.

Sign up for Rouxbe’s ground-breaking plant-based certification course at: rouxbe.com/plant-based-certification-course.

Since 2005 Rouxbe has been teaching people of all abilities how to become confident, healthier cooks in kitchens around the world. Developed with world-renowned chef educator Chad Sarno, this 6-month online course is the most comprehensive plant-based course ever created, offering a full introduction to core techniques for cooking vegetables, grains, legumes, and meat and dairy alternatives, and is followed by a culinary world tour of plant-based foods and flavor principles.

Use promo code VEGGIE to receive 10% off through July 1, 2018.

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DIJON, LEMON & TAHINI DRESSING

by Dawn Thomas at Rouxbe Online Culinary School

T

his dressing, which takes only 5 minutes to whip together, is made with minced shallots, Dijon mustard, fresh lemon juice, tahini, garlic and onion powder and nutritional yeast. This dressing is loaded with flavor — even without the use of any oil.

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DIJON, LEMON & TAHINI DRESSING

Serves 1 cup Active Time 5 minutes Total Time 5 minutes

DIRECTIONS

INGREDIENTS

To make the dressing, add all of the ingredients, along with a 1/4 cup of water, into small jar. Place a tightly fitting lid onto the jar and shake vigorously.

• 3 Tablespoons minced shallots or onion • 3 Tablespoons Dijon mustard • 2 Tablespoons tahini paste • 4 teaspoons lemon juice (approx. 1 lemon) • 2 Tablespoons nutritional yeast • 1/2 teaspoon garlic granules • 1/2 teaspoon onion granules • Sea salt, to taste (see NOTE) • Freshly ground black pepper, to taste • 1/4 to 1/2 cup water

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Alternatively, the dressing can be made in a highspeed blender.

NOTE: Depending on the saltiness of the Dijon mustard you may not need to add much salt, if any.

Next, remove the lid from the jar and check the consistency. If the dressing is too thick for it’s intended purpose, then add a bit more water and shake again.

Lastly, taste for seasoning. This dressing will keep for a few days in the refrigerator. If the dressing seems too thick at any point, add a touch more water.

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SLOW-COOKED CORONA BEANS

WITH ROSEMARY & LOTS OF GARLIC from THE WICKED HEALTHY COOKBOOK by Chad Sarno, Derek Sarno & David Joachim

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SLOW-COOKED CORONA BEANS WITH ROSEMARY & LOTS OF GARLIC

Serves 6 to 8 as a side dish

R

ancho Gordo grows some of our favorite heirloom beans. Their Corona beans have a meaty texture and a flavor closer to buttery than beany. Their thick skin can even crisp up in a hot pan. We love to cook these in a big cast-iron pot—sometimes over a wood fire when we’re grilling other foods. If you can’t find Coronas, go for gigantes, a similar heirloom bean. Either way, make a big batch. Serve some beans as a side dish or antipasto with a drizzle of good olive oil and some baguette. You can blend up the remaining beans with some stock or olive oil for an incredible “butter” to use as a dip, spread, or creamy sauce (see the Option). The Corona butter is what we serve with our King Oyster Scallops. — Chad

INGREDIENTS • 1 pound dried Corona beans

• 1/2 teaspoon sea salt

• About 8 cups low sodium vegetable stock

• 1/2 teaspoon freshly ground black pepper

• 8 cloves garlic, chopped coarse • 3 to 4 sprigs fresh rosemary • 2 bay leaves • 2 dried red chiles, such as cayenne

DIRECTIONS 1. Soak the beans overnight in water to cover.

2. Drain the beans and place in a large heavy pot or Dutch oven. Add the remaining ingredients and bring to a boil over high heat.

Reduce the heat so the liquid simmers, cover, and simmer gently until the beans are tender, about 1 hour. Test by pressing one bean on a cutting board: It should crush easily but not be mushy. (While the beans are cooking, check the liquid level now and then; you may need to add a bit more stock or water to keep the beans covered during the entire cooking time.)

3. Serve hot with some of the cooking liquid.

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SLOW-COOKED CORONA BEANS WITH ROSEMARY & LOTS OF GARLIC

OPTION CORONA BEAN BUTTER: After cooking the beans, remove the rosemary, bay leaves, and chiles. Transfer half of the beans and their liquid to a bowl or

stand blender, add 1/3 cup olive oil, and blend until very smooth. Use immediately or refrigerate for a few days, then spread anywhere just like butter.

Makes about 2 cups.

Excerpted from the book THE WICKED HEALTHY COOKBOOK by Chad Sarno, Derek Sarno, and David Joachim. Copyright © 2018

by Chad Sarno and Derek Sarno. Reprinted with permission of Grand Central Life & Style. All rights reserved.

About the Chefs Chad Sarno is vice president of culinary at Good Catch Foods and co-founder of the Wicked Kitchen line of foods at Tesco. Chad also is an ambassador for Rouxbe, the world’s largest online cooking school, where he has launched the Professional Plant-Based Certification course. He spent several years at Whole Foods Market as senior culinary educator and media spokesperson for the Global Healthy Eating program. Prior to this, Chad launched a line of boutique restaurants throughout Europe, in Istanbul, Munich, and London.

Derek Sarno is the executive chef and director of plantbased innovations for Tesco, the third largest food retailer in the world. Derek is the co-founder of Wicked Kitchen line of foods in Tesco and co-founder of Good Catch Foods. He Photo by Eva Kosmas Flores

is the former Whole Foods Market senior global executive chef, where he catered all of the company’s major executive leadership events and oversaw national recipe development.

Photo by Eva Kosmas Flores

Derek has owned several critically acclaimed restaurants and catering businesses.

David Joachim has authored, edited, or collaborated on more than 45 cookbooks, including several award winners and bestsellers, including the IACP Award winning The Science of Good Food written with Andrew Schloss, and A Man, A Can, A Plan, a series of books that has sold more than 1 million copies.

His latest books are Williams-Sonoma Grill School with Andrew Schloss and the James Beard Awardnominated Mastering Pasta written with Philadelphia Photo by Olaf Starorypinski

chef Marc Vetri. His Food Science column has appeared in Fine Cooking magazine since 2011 and

he co-owns Chef Salt, a line of artisanal seasonings that feature unrefined salts from around the world. His favorite cooking tool is a leaf blower.

Order your copy of Chad, Derek, and David’s cookbook, THE WICKED HEALTHY COOKBOOK today: wickedhealthyfood.com/wicked-healthy-cookbook.

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PASTA FAGIOLI (BEAN) SOUP

by BJ Reed

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PASTA FAGIOLI (BEAN) SOUP

Makes 9 1-cup servings Prep Time 30 minutes Cook Time 60 minutes stove top or 15 minutes pressure cooker

A

n all round favorite Italian soup with beans, pasta and greens. Enjoy this colorful, delicious soup on your journey to healthy eating.

INGREDIENTS • 1 onion, diced • 3 cloves garlic, sliced • 1 stalk celery, sliced • 2 (14-ounce) cans cannellini beans and brine, no added salt

• 2 Tablespoons fresh basil, chopped or substitute dried • 2 teaspoons fresh rosemary, chopped or substitute dried • 1/2 teaspoon salt

• 1 (14.5-ounce) can diced tomatoes, no added salt

• 1/4 teaspoon black pepper or to taste

• 5 cups homemade or low sodium vegetable stock

• 1/4 teaspoon red pepper flake or to taste

• 4 cups water or more, as needed • 2 large carrots, sliced

• 8 ounces whole grain shells or bows

• 2 Tablespoons fresh parsley, chopped or substitute dried

• 11/2 cups fresh or frozen spinach or your favorite leafy greens

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PASTA FAGIOLI (BEAN) SOUP

DIRECTIONS STOVE TOP In a small amount of vegetable stock, sauté prepared onion, garlic and celery in a soup pot until the diced onions are translucent. Add tomatoes, beans with brine, vegetable stock, water, carrots, parsley, basil, rosemary, salt and peppers to the pot and stir. Bring to a boil then simmer for 30 minutes. Add pasta and continue cooking for about 10 minutes. Add spinach to pot for 2 minutes to wilt. Serve soup hot.

PRESSURE COOKER (free standing stove top, 5 quart) In a small amount of vegetable stock, sauté prepared onion, garlic and celery in the pressure cooker until the diced onions are translucent. Add beans with brine, tomatoes, vegetable stock, water, carrots, parsley, basil, rosemary, salt and peppers to the pressure cooker and stir. Cook on medium pressure for 4 minutes. Remove from hot burner and cool for 10 minutes before quick releasing. Add the whole grain pasta to the pot; place the lid on loosely. It will take about 10 minutes for the pasta to cook in the hot soup. To wilt the spinach, add it to the pot during the last 2 minutes. Serve soup hot.

About the Chef Today, BJ Reed, aka Coach BJ, can be found taking creative food photos in her studio or cooking in her kitchen. Previously, she worked in the corporate world as a multimedia and website developer, parlaying those skills to develop eCommerce businesses for 20 years.

After embracing a healthy-eating lifestyle over eight years ago, she became a plant-based coach who has published four whole-food, plantbased eCookbooks. She voluntarily spreads healthy living to her community by presenting Kitchen Makeover techniques, demonstrating cooking skills and gathering food from the fields for The Gleaning Project. For her natural food and natural light photography, her motto is “Just get back to nature.” Find more about her journey, recipes and photos on her blog and website coachbj.com.

Pasta Fagioli (Bean) Soup recipe is featured in Coach BJ’s latest eCookbook available at: smashwords.com/books/view/769783

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SPAGHETTI WITH NANA’S RED SAUCE from THE WICKED HEALTHY COOKBOOK by Chad Sarno, Derek Sarno & David Joachim

VegWorld Magazine

Photo by Eva Kosmas Flores

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SPAGHETTI WITH NANA’S RED SAUCE

Serves 4

T

his is a Sarno staple that brings me back to my childhood. We pull it out whenever we need a quick meal. With garlic bread, salad, and a bottle of red, it’s the perfect go-to dinner on weeknights. I could eat it five days a week. —Chad

INGREDIENTS • Nana Sarno’s Red Sauce (see below) • Sea salt • 1 pound your favorite dried spaghetti or spaghettini • Chili flakes, optional • Chopped, fresh basil, optional • Plant-based Parmesan, such as from Follow Your Heart, optional

DIRECTIONS 1.

Be sure that Nana’s sauce is in a pot on the stove on low heat.

2. Bring at least 1 gallon water to a boil in a large pot. Season the water with 2 tablespoons salt. (A large pot with plenty of water helps to keep the pasta from sticking, and the salt helps season the pasta and create a chewy yet tender al dente texture.) Add the pasta to the water, fanning it out. Give it a stir then return the water to a boil and cook until the pasta is tender yet chewy when you bite into a piece, 8 to 10 minutes. Stir occasionally with tongs to prevent sticking. Strain in a colander. The sauce will cling to the pasta better if you don’t rinse it.

3. There are two ways to serve spaghetti: Mix the pasta into the sauce in the pan then transfer to a pasta bowl, or put the pasta in a bowl and pour the sauce on top. Most chefs like the former because you can meld the pasta and sauce together over low heat. But my kids pour their sauce on top because they don’t like too much sauce. I’m not going to argue with them. Finish with a sprinkle of chili flakes, basil, and some Parmesan.

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SPAGHETTI WITH NANA’S RED SAUCE

NANA SARNO’S RED SAUCE

O

ur nana was a second-generation Italian American who lived in Billerica, Massachusetts. Whenever you walked through her door, the aromas of this red sauce filled your nose with anticipation. Every time, no matter what time of day. She could be making meatballs, sausages, lasagna, or manicotti. Anyway, this sauce was the gravy, the glue that held everything together—sometimes, it held the family together, too!

It’s a simple sauce, but you can’t just throw everything in a pot. That would make a stew or a fresh pomodoro sauce. To make this classic, slow-simmered red sauce, you have to build layers of flavor one by one. Follow these steps and you’ll always have a great sauce to hold together whatever dish you are making.

Makes 6 to 8 Cups

INGREDIENTS • • • • •

Everyday olive oil 1 white onion, diced small 2 large cloves garlic, minced 1 red bell pepper, diced small 1½ teaspoons minced fresh oregano • Sea salt and freshly ground black pepper

• 2 cans (28 ounces each) San Marzano tomatoes, drained • 1 can (6 ounces) tomato paste • About ¼ teaspoon organic cane sugar, optional (see Pro Tips) • Large handful of basil leaves, torn

DIRECTIONS 1.

Heat a large saucepot over medium-high heat. Add enough oil to cover the bottom of the pot. Sauté the onions in the oil until they look golden around the edges, about 4 minutes. Add the garlic, bell pepper, and oregano.

Sprinkle with a little salt and pepper then sauté until the peppers are soft, about 5 minutes.

2. Use your hands to pinch and pull out the canned tomatoes’ cores then crush the tomatoes right into the pot. Add the tomato paste and sugar. Fill the tomato paste can 4 times with water, adding the water to the pan, and stir until incorporated. Simmer the sauce uncovered over low heat for 1 to 1½ hours, stirring now and then to prevent burning. Use an immersion blender in the pot, or an upright blender, to puree the sauce—or, for the perfect rustic texture, use a food mill.

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3. Return the sauce to low heat and simmer until the flavors blend, an additional 1 to 1½ hours. Taste the sauce, and add salt, pepper, and sugar until it tastes good to you. Remove from the heat and stir in the basil.

PRO TIPS * Cheater chopping: Pulse the onion in a food processor.

While it’s sautéing, pulse the garlic and bell pepper as well. Then chop the canned tomatoes the same way. If you use a food mill when it’s done cooking, the mill will strain out the seeds for you. * Nana used fresh tomatoes whenever possible. To do that, peel, seed, and chop 6 pounds fresh San Marzano tomatoes and use instead of the canned. * If your tomatoes are sweet enough, you will not need the pinch of sugar. Alternatively, you could get a little sweetness by adding ½ cup finely shredded carrot when sautéing the onions.

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BRANDYWINE TOMATOES STUFFED WITH GREEK CAULIFLOWER “RICE”

by Katie Simmons

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BRANDYWINE TOMATOES STUFFED WITH GREEK CAULIFLOWER “RICE”

J

uicy Brandywine tomatoes are one of the best-tasting heirloom tomatoes, with an intense, deep flavor.

They make the perfect vehicles for this classic vegetarian Greek recipe. In this healthy, gluten-free version, cauliflower replaces traditional rice. This is a true vegetarian’s delight!

Servings 4 Yield 8 tomatoes Ready in 20 minutes

INGREDIENTS • 8 medium Sudduth Strain Brandywine tomatoes • 1 medium head cauliflower • 1 small onion • 1 tsp dried oregano • 1/4 cup pine nuts • 2 Tablespoons currants • 1 bunch parsley, chopped • 1/4 teaspoon salt • 1/8 teaspoon black pepper

DIRECTIONS To prepare the tomatoes: Working over a medium bowl, use a large spoon to scoop out the seeds and ribs. Remove as much of the juices and seeds as you can, into the bowl. Place the scooped out tomatoes aside To make the Cauliflower “Rice” Stuffing: Trim the green leaves off the cauliflower and roughly cut into large chunks.

Set up the grater blade on your food processor, with the wider holes facing up. Place the cauliflower in the opening of the food processor and run through the grater.

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In a wide pan, toast the pine nuts over medium-low heat 3-5 minutes, just until golden brown. Remove from the heat and place in a large mixing bowl.

Place the grated cauliflower into the pan, along with the oregano. Sauté over medium heat, 5-7 minutes, just until the cauliflower softens and starts to stick to the bottom of the pan. Stir often to prevent burning. Remove the cauliflower from the pan, adding to the mixing bowl with the pinenuts. Return the pan to the heat.

Peel and dice the onion. Roughly chop the scooped out tomato ribs. Add the chopped tomato and diced onion to the pan. Cook, partially covered, over medium-high, until the onion is translucent, about 5 minutes. Remove the lid and cook off the excess juices for another 3-4 minutes. The tomato onion

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BRANDYWINE TOMATOES STUFFED WITH GREEK CAULIFLOWER “RICE”

mixture should have just a little bit of juice, but the onions and tomatoes should be completely soft.

Use a spatula to break up any large tomato chunks.

Fill each of the tomatoes with the Cauliflower “Rice” mixture. Use your hands to really compact the mix as tightly as you can. Serve and enjoy!

Roughly chop the parsley.

CHEF’S TIPS:

In the large mixing bowl, combine the toasted pine nuts, cauliflower “rice”, tomato onion mixture, chopped parsley, currants, salt, and pepper. Stir well to combine and taste to adjust seasoning.

These taste delicious served slightly warm or at room temperature. If served too hot, the fresh flavor of the tomatoes gets lost. You can also make these with short grain brown rice or quinoa.

About the Chef Katie Simmons is a Personal Chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. Outside of the kitchen, she is a Fitness Instructor for Equinox, with over 15 years experience in the fitness industry. For fun, she loves to travel, with her favorite trips including 4 days on the Incan Trail, 10 days of hiking in the Patagonia of Argentina and Chile, 5 months

backpacking in New Zealand, and recently exploring the flavors and colors of India.

Katie’s recipes, cooking videos, and nutritional blogs can be found at www.plants-rule.com.

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THREE SISTERS CHILI

by Jackie Day

T

his recipe was inspired by the brilliant crop-growing strategy of Native Americans who planted beans, corn, and squash together because they were so beneficial to one another. The corn provides the structure for the beans to grow (no need for poles), the beans provide nitrogen for the soil, and the big squash leaves create shade, which helps prevent weeds from growing. Harmony and cooperation in the garden: I love it!

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THREE SISTERS CHILI

Servings 4 to 6

INGREDIENTS • 2 Tablespoons oil (optional: water may be used instead if you prefer)

• 1 ⁄2 teaspoon freshly ground black pepper

• 1 onion, chopped

• 1 teaspoon ground cumin

• 1 teaspoon crushed or

• 1 teaspoon cayenne pepper

chopped fresh garlic • 2 medium to large zucchinis, sliced and quartered (2 to 3 cups) • 1 cup chopped mushrooms (5 or 6 mushrooms) • 1 teaspoon sea salt

• One 15-ounce can kidney beans • One 15-ounce can black beans • One 15-ounce can corn kernels • One 15-ounce can tomato sauce • One 15-ounce can diced tomatoes • 1⁄2 cup water

DIRECTIONS 1. Lightly film the bottom of a large pot with oil (or water). Add the onion and sauté on low to medium heat until the onion becomes slightly translucent and golden brown on the edges.

Add the garlic and cook until fragrant.

2. Add the chopped zucchini and mushrooms. Season with the salt, black pepper, cumin, and cayenne. (If you like your chili extra mild, start with a smaller amount of cayenne and work your way up. One teaspoon of cayenne will give this chili “medium” heat. At least to my taste buds!)

3. Add all of the canned ingredients. Stir in the water and simmer on low heat for 45 minutes to 1 hour, stirring every 10 minutes or as needed to make sure nothing sticks to the bottom of pot.

4. Taste to see if it’s as spicy as you like your chili—if not, adjust as needed. Enjoy!

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THREE SISTERS CHILI

About the Chef Jackie Day has been an advocate for wellness across the country for as long as she can remember. She successfully fought to rid California public schools of soda. She’s pleaded before a school board to rescue a pig being sold for slaughter at the county fair in Miami. And she’s spoken on the evening news on behalf of fish in Malibu. Aptly hailed as a “mover and shaker” by the American Public Health Association, Jackie believes there isn’t a creature too big, or too small, when it comes time to stand up – and speak out – for their wellbeing.

Jackie has been a vegetarian since 1977 and vegan since 1987 ~ over 29 years!

She is happily married and enjoys spending her free time hiking, cooking, riding her bicycle, exploring botanical gardens, playing with animals and watching birds and bugs.

Facebook: https://www.facebook.com/myveganjournal/ Twitter: https://twitter.com/MyVeganJournal?lang=en Pinterest: https://www.pinterest.com/myveganjournal/ Read about The Vegan Way: 21 Days to a Happier, Healthier Plant-Based Lifestyle That Will Transform Your Home, Your Diet, and You by Jackie Day: http://myveganjournal.com/the-vegan-way-by-jackie-day/ Purchase The Vegan Way: 21 Days to a Happier, Healthier Plant-Based Lifestyle That Will Transform Your Home, Your Diet, and You by Jackie Day on Amazon: https://www.amazon.com/Vegan-Way-Healthier-Plant-Based-Lifestyle/dp/1250087716

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UMAMI SUN-DRIED TOMATO & ALMOND BURGERS

by Dreena Burton

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UMAMI SUN-DRIED TOMATO & ALMOND BURGERS

T

his has fast become one of my FAVE burger recipes! The flavor is full of umami depth from the nuts, tamari, and sun-dried tomatoes. They taste fantastic paired with sliced avocado in burger buns or wrapped in whole-grain tortillas!

Makes About 6 patties

INGREDIENTS • 2 cups raw almonds • 1½ Tablespoons tomato paste • ½ teaspoon dried rosemary or 1½ teaspoons fresh rosemary leaves • ¼ teaspoon sea salt • 1 small-medium clove garlic, cut into quarters • 2 Tablespoons balsamic vinegar • 1 Tablespoon tamari or coconut aminos • 3/4 – 1 cup sliced green onion • ½ cup sun-dried tomatoes (pre-sliced, or chopped before adding to processor; see note) • 1½ cups cooked and cooled quinoa (can substitute brown rice)

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UMAMI SUN-DRIED TOMATO & ALMOND BURGERS

DIRECTIONS In a food processor, add the almonds, tomato

To cook, heat a nonstick skillet over medium heat.

paste, rosemary, sea salt, garlic, balsamic vinegar,

Cook the patties for 5–7 minutes on the first side,

and tamari. Puree until the nuts are very finely

and then another 3–5 minutes on the second side

ground. Be sure to grind them fine enough so that

until golden brown. These patties hold their shape

the almonds release some oils and become a little

well, but if they are flipped a lot and overcooked,

sticky; that will help bind the burgers.

they become more crumbly and dry. Serve with the fixings of your choice.

Then add the green onion and sun-dried tomatoes and pulse through until the mixture becomes

SUN-DRIED TOMATOES NOTE: Some varieties and

dense and starts to hold together. Add the quinoa

brands of sundried tomatoes can be very tough and

and process/pulse through again until well incor-

hard, and others quite soft. If the ones you have are

porated. Refrigerate for ½ hour, as it helps make it

soft, go ahead and add them straight—but if they

easier to shape the patties.

are very hard, it is useful to soak them in boiling water for a few minutes to soften (be sure to fully

After chilling, take out scoops of the mixture and

drain and pat dry before adding to the processor).

form burgers in your hands. I scoop generously with an ice cream scoop, roughly 1/3 – 1/2 cup for each.

Recipe reprinted from Plant-Powered Families by Dreena Burton.

About the Chef Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families.

Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap and co-authored their most recent Cookbook for Reversing Diabetes.

Specializing in oil-free, whole-foods, vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including PCRM, Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society and The Food Network. Connect with Dreena’s online kitchen and community at www.dreenaburton.com.

Order Dreena’s new cookbook with Dr. Neal Barnard: https://tinyurl.com/y9kvcgfg PLANT-POWERED FAMILIES receives rave reviews!: https://tinyurl.com/ycqt65fq

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Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

Biting the Vegan Bullet

H

ave you ever seen those old movies where they are about to amputate somebody’s arm or leg and they don’t have any anesthesia? Somebody shouts out, “Get him something hard to bite down on, for the love of God!” And they put this big piece of wood or a bullet into the patient’s mouth, and the poor guy bites down with all his might on it, and then five big guys come and hold him down while a sweaty doctor gets out a rusty hacksaw and....well, you know the rest. (I think I’ve seen Gone with the Wind too many times...)

I’ve talked with people who are coming into the whole foods, plant-based lifestyle with exactly this

VegWorld Magazine

kind of attitude. The idea of giving up their beloved foods is so unthinkable to them, you just wish you could mercifully knock them out or give them something hard to bite down on to keep them from screaming while they have pieces of themselves removed. It can be that rough.

Some have an attitude of hope, some an attitude of resignation, some a “shaking-their-fist-at-the-heavens” kind of attitude. But, for the most part, the prevailing attitude is like the guy in the movies: “Ok, I’ve gotta do this blasted thing!! Just give me something for the pain, knock me out and wake me up when it’s all over, Doc!”

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LOVE, LORI

Speaking for myself, my attitude was pretty much a cross between all three of them. I had hope but not much confidence. I had come to the point where I saw no other way to regain my health, so I was resigned, but, no, you couldn’t exactly say I was thrilled. And, mostly, I just wished I could bite down on something hard and have my old diet removed like an amputation.

Everybody is at different stages, and those stages are not always linear. We can have great successes and believe we are home free, only to be overcome with a temptation which leads us right back into a downward spiral of addiction, overeating, shame, guilt and anger. The process can be exhausting and take a huge mental toll.

But, let me tell you why I think I am making progress and (all Civil War amputation analogies aside) here is my point: I have gone past the “bite-down-onsomething-hard” stage and come into a new stage of my journey.

can combine and mix and match these foods. I love the way I feel. I love this newfound energy and vitality and, most of all, this sweet, odd sense of calm and well-being, which is so completely different to how I have ever felt in my life.

There is a different kind of reward which comes at this stage of the journey. It’s not the “swooning-inecstasy-over-a-bowl-of-ice-cream” kind of reward.

It is a more profound type of reward. It’s quieter and more peaceful and natural.

The road which leads us to this place is different for all of us, but when we taste of the freedom and joy which this lifestyle provides, when we get to a place where we are loving and embracing our new lives, not merely tolerating and doing what we have to do, we know that we have made progress in our journeys.

In my heart, I am certain beyond all measure that everyone can get to this place. Whether you are just

I am in love. I am embracing this lifestyle. I am not just tolerating and grinning and bearing and sighing with resignation, happy to be over the initial pain of amputation but still wishing there was some other way to do this thing.

This is the way. This is the way, and it is more than just ok. It is beautiful.

I really love that eating plants brings me closer to nature. I love that there is so much creativity and exploration and variety in the way you

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grimly determined, sadly resigned or still grievously biting the vegan bullet, I promise you that this is where the road can lead you. I have a deep faith that everyone can get to the less-traveled land where we love and embrace this way of being for all that it is worth.

And it is worth so much, friends.

It is worth life itself.

Love, Lori

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