VEGWORLD 68 - The Mindfulness Issue

ISSUE 68 | JANUARY/FEBRUARY 2022

the mindfulness issue How LinkGraph is Setting

Our Stay at

Vegan Eats at

the Example as a Socially

the All-Vegan Resort

SEED Plant-Based

Conscious Brand

Palmaïa - House of Aia

Food Festival

contents

LIFESTYLE

10

Editor's Note

14

Our Favorite Things

18

2021 SEED Miami Summit and Festival

22

How LinkGraph is Setting the Example as a Socially Conscious Brand

24 Vegan Paradise: Our stay at the all-vegan resort, Palmaïa – House of Aia 28 A Chat with Dr. Neal Barnard about Exciting News for Women

FOOD

32

S’Mores Cookies

34

Perfect Pancakes

36

Red Lentil & Spinach Dahl

38

Easy Vegan Mushroom Stroganoff

40 Cantonese Porridge 42

Azerbaijani Dumpling Soup

Features 20 Vegan Eats at SEED Plant-Based Food Festival

24

How LinkGraph is Setting the Example as a Socially Conscious Brand

26

Our Stay at the All-Vegan Resort Palmaïa - House of Aia

Contributors

COURTNEY MCCULLUGH

thecolorfulcourtney

Courtney is a passionate vegan who brings a love for journalism, creativity, helping local businesses, and animals together with compassion. She aims to create content that makes a difference. Through colorful, well-researched, and unique content, she aims to always educate and inspire her audience. With her social media agency, Sprinkles Creative, she also assists businesses with their branding strategy. She enjoys traveling the world to write for VEGWORLD Magazine, an international vegan lifestyle publication, promoting plant-based stories about vegan products, services, and individuals from all walks of life.

DR. NEAL BARNARD, MD, Neal Barnard, MD, FACC, is an Adjunct Professor of Medicine at the George Washington University School of Medicine in Washington, D.C., and President of the Physicians Committee for Responsible Medicine.

drnealbarnard DrNealBarnard NealBarnardMD PCRM

Dr. Barnard has led numerous research studies investigating the effects of diet on diabetes, body weight, and chronic pain, including a groundbreaking study of dietary interventions in type 2 diabetes, funded by the National Institutes of Health, that paved the way for viewing type 2 diabetes as a potentially reversible condition for many patients. Dr. Barnard has authored more than 90 scientific publications and 20 books for medical and lay readers and is the editor in chief of the Nutrition Guide for Clinicians, a textbook made available to all U.S. medical students.

DANIELA LAIS

veganonthegogirl laisdaniela danielalaisvegan

Daniela Lais is a journalist, award-winning cookbook author, chef and baker. Originally from Austria, she currently lives between Portland, Oregon and Brawley, California. She is the author of ‘Vegan On The Go’ and ‘Easy Vegan Baking’ (Dorling Kindersley). Her books are available worldwide and in different languages.

Daniela loves bicycling, traveling, coffee, community and vegan baking and cooking. She has lived a vegan lifestyle for almost 20 years.

LINDSAY S. NIXON Lindsay S. Nixon is the author of the Happy Herbivore cookbook series and founder of GetMealPlans.com, the premier plant-based vegan meal plan service. Nixon also has a research-based podcast, "Shortcut to Slim" where she debunks myths about nutrition and weight-loss.

DIANA GOLDMAN Diana Goldman is a Vegan Caterer, Sierra Club Cooking Show Host, and Plant-based Nutrition Educator based in Boston. She received a B.S. from Cornell University in Nutrition Science and an Ed.M. from Harvard University. Her blog Beantown Kitchen was awarded one of the top 100 plant-based blogs by Feedspot. beantownkitchen.com

beantownkitchen

BeantownKitchen

ANDREEA FEGAN Andreea Fegan is the author of the blog "Little Bites of Joy". She attended Living Light Culinary Institute and is a graduate of Institute for Integrative Nutrition and the Rouxbe Plantbased Professional Certification Program.

She loves creating farm-to-table recipes that highlight whole, seasonal, vibrant food. The garden is her favorite place to gain inspiration from. littlebitesofjoy.com LittleBitesOfJoy littlebitesofjoy

GAN YEE HUAN Gan Yee Huan is a vegan cookbook author from Malaysia and the recipe creator of Good Life with Gan, a website where you will find Asian recipes made vegan with simple ingredients and steps. Check out her delicious e-cookbooks and follow Gan’s social media to learn more from this talented chef. skillshare goodlifewithgan

goodlife_gan GanGoodLife

Contributors

happyherbivore

M E E T

O U R

T E A M

the

dream team

V e g W o r l d M a g a z i n e i s pa s s i o n at e a b o u t s tay i n g a h e a d o f t h e r a p i d ly g r o w i n g t r e n d o f p l a n t- b a s e d / v e g a n . B e c a u s e o f t h i s p a s s i o n , w e h a v e c r e a t e d a c o m m u n i t y o f r e a d e r s w h o s e l o y a lt y is second to none.

Photo by product-school-unsplash

Publisher & Editor-in-Chief

ALORA MIDDLETON HALE Alora Middleton Hale (she/her) is a former educator turned socially conscious

social media manager and the Publisher & Editor-in-Chief of VEGWORLD Magazine. Like so many others, Alora’s compassion for all living beings began as a child. Vegetarian from the age six, she has been vegan now for six years and strives to bring her passion for spreading the joys of living a compassionate lifestyle to all she does. Alora lives in Southern California with her husband and enjoys the arts, vintage fashion, travel, and eating nachos with extra guac. alora.naturally

Food Editor

Art Director

Business Writer

ANOKI CASEY

CATHY KATIN-GRAZZINI

CARISSA DANIELLE

Cathy Katin-Grazzini, Food Editor at VEGWORLD Magazine, is a plant-based personal chef, nutritional coach, cooking instructor, and owner of Cathy’s Kitchen Prescription LLC. Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, Cathy is also a graduate of Rouxbe Cooking School’s Professional Plant-Based Program. 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.

When she’s not inventing and fermenting, she loves to run, hike, and adventure travel atop their trusty Ducati.

Keep an eye out for Cathy’s upcoming cookbook, Love the Foods that Love You Back, to be published

by Rizzoli International Press

Carissa Danielle is the founder and director of North Texas Vegans. She is an intersectional vegan entrepreneur with a passion for educating others on the topic of living a vegan lifestyle. Carissa resides in Dallas, TX, with her partner and rescue dogs, where she works as a vegan business consultant and educator. In her spare time, Carissa enjoys hiking, camping, and traveling, as well as practicing yoga, meditation, and mindfulness.

in April 2022. cathyskitchenprescription.com cathyskitchenprescription

nooch.bunny

Anoki Casey is an Art Director, Graphic Designer, Illustrator, Animator, and Online Media Maker, specializing in identity, outreach, and marketing creation for community-focused nonprofits and groups. A vegan for over 20 years, Anoki has been focusing his professional career to more align with his personal passions, with vegan living and animal justice taking center.

He has a B.F.A. in Graphic Design from Rutgers University and lives meditatively in sunny San Diego, California. anoki.net

the

Marketing Consultant LYDIA PALMERI

dream team

E D I T O R ’ S

N O T E

Happy 2022 VEGWORLD readers!

W

ith a new year comes the sense of renewal, a fresh start. It can be easy over time to feel discouraged,

mindful compassion to move the vegan movement forward. From vegan food festivals boasting the latest in vegan eats to vegan travel destinations, socially conscious businesses, and, of course, delicious recipes from amazing vegan chefs and recipe creators - I hope this issue shows how many ways there are to make a difference in this world so in need of more compassion.

to wonder if we are making a difference.

Why not, then, take the beginning of this new year as an opportunity to practice mindfulness. To be mindful of how we treat ourselves and others. To be mindful of the food that nourishes our bodies and how it came to be on our plates. To be mindful of how compassion can make all the difference.

Whether you are a seasoned vegan or just starting on your vegan journey, welcome!

We are honored to have you here with us.

Here’s to a bright 2022!

Veganism is so much more than a diet.

It is a philosophy, a way of life, one that benefits greatly from the practice of mindfulness. Through mindfulness, we can begin to understand ourselves and

With warmest wishes,

those around us better and become more attuned to our personal ideals and ethics.

Alora Middleton Hale

In this issue of VEGWORLD Magazine, we get a peek at just a few examples of how

alora.naturally

those in the vegan community are using

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KATHMANDU, NEPAL

APRIL15 -17 th

th

THIMPHU, BHUTAN

Organized by

APRIL18 -20 th

th

The biggest PLANT-BASED EVENT ever in the HIMALAYA !

Media Partner Worldwide

Sponsored by

World Vegan Organisation Nepal

Organizing Partner

& The World Vegan Organisation’s 7th Annual International Conference

www.himalayanveganfestival.org

Highlights of The Event l Over 100 International Vegan Speakers, Delegates & Celebrities and 75+ Exhibitors l l Vegan Food & Product Bazaar l Live Bands, Music & Dance l International/Local Vegan Chefs l Free Film Screenings l l Free Cooking Classes l Free Vegan Health l Fitness & Fashion Workshops l 5k Mini-marathon l Vegan Challenge l Learn to Make Vegan Milk l l Vegan Mock-Meats & Dairy l Vegan Sweets l Kids Activities Corner l Animal Education by Local Organisations & Much More.. l

www.vegvoyages.com

“The food was, hands-down the best I’ve ever had in my life !”

“For anyone with curiosity and adventure in their souls.”

"Mouth-watering, Heart-expanding, Soul-enriching"

NEPAL I INDIA I MALAYSIA I LAOS I THAILAND I BALI I SUMATRA (INDONESIA) I BHUTAN

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LIFESTYLE

Photo by Japheth Mast on Unsplash

Our

Favorite Things

Packed with functional ingredients, Sakara's Superseed + Nut Blends come in three delicious flavors. We love them as a clean mid-day snack, but our favorite way to enjoy these nut and seed blends is to sprinkle them on our salads for a boost of flavor, crunch, and nutrients.

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FAVORITES Vegan superfood energy bars in whole food form, LivBar comes in five delicious flavors- Blueberry Vanilla, Coffee Maple Cacao, Raspberry Maca, Lemon Ginger Turmeric, and Lemongrass Cherry Matcha. LivBar won't freeze or melt, making it perfect to bring with you on all of your adventures.

No beeswax here! EcoLips' Bee Free Vegan Lip Balm is made from candelilla wax, cocoa butter, and coconut oil for soft and moisturized lips. Bee Free also comes in the Plant Pod, the first plant-based, 100% plasticfree lip balm tube that fully functions as a regular tube, making it kinder to the bees and the planet.

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FAVORITES

No bees are used or harmed to make this honey! The Single Origin Food Co.'s Organic Vegan Un-Honey is available in three flavors- delicate and floral Blonde, warm and fruity Amber, and chocolatey and caramelly Copper - and comes packaged in glass bottles to encourage up-cycling.

Brave Robot first brought us ice cream made with Perfect Day's animal-free dairy and now they've added ice cream's perfect match - cake! Climate Hero Super Cake yellow cake mix requires just oil + water to make two delicious 8-inch round cakes and is packaged in a compostable bag.

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FAVORITES

Mekhala's Szechuan Mala Chili Paste is a healthier version of a popular spicy Chinese cooking paste from the Sichuan region. Made from dried chillies, spices and tongue-tingling Sichuan peppercorns, this fiery chilli paste is perfect with stir fry vegetables, noodles, and proteins and adds a nice zing to soups.

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2021

SEED

Miami Summit and Festival The days of being the only vegan in a professional setting are long gone! Now there are entire conferences around running your own vegan business, how to connect and grow with other vegan businesses, and the cherry on top? All the vegan food you could eat!

We had the pleasure of attending 2021’s SEED Miami Summit and Festival in November and were able to see a glimpse of the strong future ahead of us in the Vegan World!

In this 4 day-long event, we rubbed elbows with plantbased entrepreneurs, chefs, fellow journalists, media stars, wellness experts, and more! On top of networking and learning about the rise of vegan businesses not only in America but around the world, we got to feast on incredible bites from local and international food companies at their SEED Festival- a Now in its seventh year, the four-day festival showcases the best in plantbased foods, wines, spirits, chefs, restaurants, authors, athletes, and visionaries from across the country.

We sat in on talks from big names like Pinky Cole, Founder of Slutty Vegan to hear her journey building the brand to the success it is today, and Torre Washington that shared how he continues to change minds on how to be a strong bodybuilder on an entirely plantbased diet! All the while, we made lasting connections with other like-minded individuals in the vegan space that are actively working to make the world a more compassionate place.

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The mission of the SEED Food and Wine Festival is to inspire, entertain and educate the community and the thousands of patrons who flock to their events from across the country as we did! SEED was the ideal example of the benefits of plant-based living, sustainability, and wellness. All while celebrating the diverse cultures from all walks of life, unique beauty in every shape and color, and all while showcasing the unique Miami charm.

My husband and I not only enjoyed the amazing vegan festivities at SEED, but also the much-needed relaxing, down-time at Best Western’s boutique hotel, Hotel Arya that just so happened to be within walking distance from the SEED Festivities!

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It can’t go without saying that the food was our favorite part of the experience!

We got to enjoy some of the best burgers — at their plant-based burger battle, meet and learn from some of our favorite “vegan rockstars” during the conference day, do yoga, dance, and try all of the best treats, drinks, and eats at their huge outdoor festival, and end the weekend with an extra fancy at the Seedfw brunch.

Aside from the food provided by the SEED events, we also ventured out to try other Miami-local Vegan Foodie Eats, such as: @thecocinitamiami - vegan Venezuelan food @lartisanebakery - absolutely incredible all-vegan French patisserie with the most unique croissants + sweet treats @planttheorycreativecuisine - lupin veggie burgers at the @seedfw brunch @nightowlcookies - extra loaded chocolate chip cookies @msbunniecakes + vanilla cupcakes

mini

red

velvet

@burgermeistermiami’s delicious sliders -one of many awesome vegan burgers at the @seedfw plant-based burger battle @planta - absolutely incredible Asianinspired vegan food like sushi + bang bang broccoli and some of the best vegan carbonara + desserts + mocktails

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As if the @seedfw wasn’t already my favorite vegan festival, being able to enjoy it with my husband @johnfmfilms made it everything I could have dreamed of and more. So no matter if you’re looking to go to take your vegan business to the next level or going for a fun, foodie adventure with your loved one(s), SEED Food and Wine Festival is the ideal vegan event for anyone!

I can’t wait for November for another Miami vegan adventure!

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How LinkGraph is Setting the Example as a Socially Conscious Brand Many businesses are more concerned with their bottom line than with the difference they can make in their communities and even the world, but today’s consumers are interested in more than just the products that companies sell. In fact, 78% of Americans believe that it is no longer enough for a company just to make money; they must make a positive impact on society as well.

While there has been a rise in brands speaking out about causes they care about, there is still a lot to be desired for big brands and businesses using their voices and money for good. As such, it is always wonderful to learn of socially conscious, mission-driven companies using their products and services to make a difference.

One such copany is LinkGraph, a full-service digital marketing agency that provides SEO services and growth marketing that brings online visibility to digital brands that share their values. We were honored to be able to sit down with Manick Bhan, Founder and CTO of LinkGraph, to talk about how his company is working to support systemic change for animals, communities, and the planet.

Socially Conscious Policies & Giving Back With environmental concerns rising daily, lessening the environmental impact of individuals and businesses grows more critical. Bhan’s initiatives and company policies are rooted in compassion for our world and its inhabitants. From providing vegan meals to a paperless policy and staff volunteer days, LinkGraph is a company that puts its money where its morals are.

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Recognizing the unique ability companies have to make a more significant difference and not wanting any of LinkGraph’s money to support the killing of animals, Bhan has made veganism a part of the company’s culture from the beginning. Company-catered events are always entirely vegan, new clients receive a gift box featuring vegan snacks, and employees can only expense plant-based foods when traveling for work.

Of course, being vegan is not a requirement to work at LinkGraph. Still, Bhan says that employees have responded positively to the company’s vegan policy and are proud to be a part of a mission-driven company. The policy has also allowed employees to try vegan food, some for the first time. Many employees have been surprised at just how much they enjoy it, and some have even gained an interest in plantbased living.

short term, but in the long term, you'll end up in a better place”.

For employees who want their company to make more ethical choices, Bhan recommends starting small. Start with those with who you work closely and get them on board with your socially conscious initiatives. You may, unfortunately, find that your company isn’t geared up for activism. Bhan has advice for that as well. He says, “...if you feel like the company that you're in is not contributing to making the bigger picture better in the way that you are passionate about, then you should think about whether that's really where you want to plant your flag and the business you want to support. I think people should think about that a lot because there's a lot of other businesses out there that do care.”

Giving back is also a priority at LinkGraph.

Through the LinkGraph Cares program, a percentage of LinkGraph’s monthly revenue is donated to organizations helping change the world for the better. Farm Sanctuary, Equal Justice Initiative, The Humane Society of the United States, Animal Equality, and Campaign Zero are just a few of the more than 20 organizations that have benefited from over $150,000 donated through LinkGraph Cares.

Is Your Company Making a Difference?

A Step Above the Rest LinkGraph isn't the only company in its space.

Nevertheless, it is growing. Bhan told us that as people see how LinkGraph does things, they want to support the company. From employee retention and hiring new employees to other organizations that want to come and help just as LinkGraph helps them, the company’s commitment to being a socially conscious brand sets them apart from the rest.

With LinkGraph, Bhan proves that you can have a successful business while standing up for what matters.

Bhan is challenging other businesses to follow his lead. The difference individuals can make in ending animal cruelty, helping the environment, and enacting positive social change is not to be overlooked. Still, the impact that businesses can have on these issues is enormous.

While starting a business from zero is challenging, Bhan knows from personal experience the importance of being ethical in how you do business. He told us, “...if you try to do things in the ethical way or the right way, you’ll get better outcomes in the long term, not always in the

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DESTINATION SPOTLIGHT

Vegan Paradise Our stay at the all-vegan resort,

Palmaïa – House of Aia

by Courtney McCullagh

Imagine a paradise of white sand beaches, clear blue ocean waters, beachfront balconies, all-you-can-eat-and-drink restaurants, calming spa treatments, and it's all vegan!

The best part? There's no need to imagine it because this destination has become a reality in Mexico at a place we had the pleasure of experiencing first hand, Palmaïa- House of Aia. Palmaïa is an eco-conscious health and wellness retreat exquisitely designed to reconnect you with your center and ignite your soul, all while basking in a luxurious refuge. This progressive all-inclusive resort brings together a brilliant Caribbean blue beachfront setting with highend amenities, environmentally-friendly practices, and unique ritualistic services focused on wellness, healing, mindfulness, and community. In our 4-day experience, we clearly felt like we were part of this community, all on a journey for wellness and restoration.

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Located on the ocean and just a 40-minute drive from Cancun, Palmaïa lies on a secluded white sand beach amongst 14 acres of mangrove forests, "cenotes" (refreshing natural sinkholes characteristic of this area of Mexico), and swaying palms. It is located on the southernmost end of Playacar, an upscale residential community within Playa del Carmen known for having one of the most beautiful beaches in the Riviera Maya. Just seeing the pictures from our stay, you can see why our breath was taken away with every look out the hotel balcony.

Palmaïa has 234 spacious suites distributed amongst four separate 5-story buildings facing the beach and boasts an extensive pool. Every room is sustainably designed, features a private terrace, and is available in a choice of entirely vegan beachfront suites, master family suites, swim-out (pool-side) suites, and ocean-view suites. From the shampoos to the bug spray they provided in the bathrooms of our suite, everything was cruelty-free, vegan, and made of natural ingredients so as not to harm the environment.

One of the highlights of the trip for us was ordering room service. It was my first time being able to order room service since no other hotel or resort that I've been to has ever had vegan optionslet alone an ALL-VEGAN menu! We felt like our wildest dreams were coming true by ordering a vegan quesadilla at midnight and vegan waffles for breakfast! The room service only scratched the surface of the incredible food we got to experience as each of Palmaïa's restaurants serve

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DESTINATION SPOTLIGHT

unique cuisines such as Asian-inspired food, Mediterranean, and Mexican that are entirely plant-based. Though some dishes did have the option for guests to add on fish or chicken, all of the menus were vegan at their core.

In between meals, we filled our days with the many activities available at the resort.

We enjoyed paddle boarding, catching rainbows on the beach, doing yoga, chi gong and art classes, riding bikes, receiving a luxurious couples massage, and chatting with the incredibly friendly and helpful staff about their customs and what makes the resort so special.

We got a chance to sit down for breakfast with the founder and owner of Palmaïa, Alex Ferri, who shared his vision for the resort and the sustainability of the food.

On a personal note, I celebrated my birthday and my husband's and my recent marriage here. I can say without a doubt that it was the most incredible way to celebrate life in such a thriving and warming environment as Palmaïa's grounds.

"I've been plant-based for 15 years and incorporating this whole new world of plant-based cooking, I wanted to extend this to everyone. So having these options on the resort is an extension of my explorations into a plantbased lifestyle", explains Ferri. "Not only are we reflecting the lifestyle with the plantbased options, but also being more sustainable by not having buffets, which encourages food waste. So we are able to be kinder to the planet, the animals, and our health for a full-circle experience".

VEGWORLD

One of the most unique properties of Palmaïa - House of Aia are the Cenotes, sanctuaries that relate back to Mayan culture.

Life and death emerge from the waters deep inside cenotes as pure symbols of manifestation, transmutation, love, life, and resilience-

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something I had never experienced before in my life, but was honored to revel in.

dant feeling of wanting to honor our natural lands and to really spend time to soak up the beauty and healing powers they provide.

I can certainly say it did wonders for us in our time here.

These oases are seen as places to be reborn in the expert hands of our master healers and as temples where bodies become vessels renewed by the healing properties of mother nature. My husband and I got to experience this first hand after our couples massage located in The House of Aia's Atlantis Spa. Simply dipping our toes in the water as the soft trickles of droplets fell from the cave-like walls and hit the streams were soothing and no doubt healing for our souls.

We felt comforted knowing that all of The House of Aia's spa treatments and ingredients were vegan and cruelty-free and in knowing that they take sustainability very seriously by honoring the earth in this way.

For anyone looking for a retreat away from the norm and a place that will heal, renew, and even inspire you, Palmaïa is precisely what your soul may be longing for. I believe that this resort is a blueprint for the future of vegan travel, and hopefully, travel as a whole.

It's practices like this that I wish to see more of in the states. Something that I undoubtedly took from my time at Palmaïa was the abun-

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A Chat with

Dr. Neal Barnard about

Exciting News

for Women

The WAVS Study: The Women’s Study for the Alleviation of Vasomotor Symptoms Why did you conduct this study?

What did the study find?

The study came about in an unusual way. I had just published a book, Your Body in Balance, that discussed how healthful foods could help hormone-related conditions, like diabetes, thyroid problems, PMS, and menopausal symptoms. A reader who had been suffering from terrible menopausal hot flashes told me that she had followed the book’s recommendations, and her hot flashes disappeared in five days. Well, that was great, but it was actually much faster than I had predicted. So, I asked her to tell me exactly how she had implemented my diet approach. She told me that she had followed a totally vegan diet, had avoided fats completely, and had a half-cup of non-GMO soybeans daily, cooked in her Instant Pot.

The diet combination was powerful. It reduced troubling hot flashes by 84%, from nearly five per day to less than one per day. And nearly 60% of the participants became totally free of moderate-to-severe hot flashes. For many, it was a life-changing experience. Participants lost an average of about 8 pounds over 12 weeks. Many said good-bye to joint pains, indigestion, and other health issues, and felt better than they had in years.

Why are these results important, and what are the implications of the results?

Menopausal issues are often downplayed by physicians. Some doctors tell women to try to ignore the fact that they feel miserable and can’t sleep month after month and to just wait for their symptoms to go away. Other doctors promote hormones that cause cancer, heart disease, and dementia.

That sounds pretty simple. But it turns out that whole mature soybeans are not the same as edamame, tofu, soymilk, etc. They contain more isoflavones, which are like natural “anti-hot-flash” compounds.

So, I decided to put exactly her diet steps to the test in a research study.

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One of my favorites for busting hot flashes is Lindsay’s Perfect Pancakes, which you will find in the recipe section of the VEGWORLD issue.

The dietary approach is much safer and very effective. In addition to reducing hot flashes, it helps women to lose unwanted weight and reduce the risk of heart disease, cancer, and dementia— precisely the opposite of the effects of hormone medications.

Lastly, to cook soybeans, soak them for about 8 hours, then drain and rinse them. You can then put them in your Instant Pot and cook for 40 minutes.

Use them as salad toppers or in soups. You can also roast them. Just spread cooked soybeans in a thin layer on parchment paper on a baking sheet. Cook at 350 degrees for an hour, and then top with whatever spices or topping grab you.

The study also draws on a particularly empowering kind of research. It began with observational studies in Japan and other countries that found that hot flashes were rare when traditional, mainly plant-based diets were the order of the day. As westernization escorted American fast food and other western eating habits into Japan and neighboring countries, hot flashes became common, as did many other health problems.

Clinical trials then put soybeans to the test, finding that they do indeed act like natural medicines against hot flashes, although by themselves they are not especially potent. That is, until you combine them with a vegan diet. A plant-based diet creates a healthy gut microbiome—healthy bacteria that can convert soy isoflavones into their most powerful form. In other words, what works seems to be the combination of a healthy low-fat plant-based diet plus whole soybeans.

The research has also helped us to counter the myth that soy foods are linked to cancer. In fact, a large 2008 study showed that women consuming the most soy products have about 29% reduced risk of developing breast cancer, compared with other women. And for women previously diagnosed with breast cancer, soy products reduce the likelihood of a recurrence. For men, soy products are associated with lower cancer risk. And they are not associated with feminization or any other risks that percolate in social media.

Would you like to elaborate on how this work is related to your book Your Body in Balance?

Our research and that of other teams have shown that foods are more powerful than we had thought.

We now know that we can reverse diabetes, knock out hot flashes, eliminate menstrual pain, change the course of cancer, and restore our health in many ways. Your Body in Balance aims to provide a roadmap for putting this power to work.

Working with Lindsay S. Nixon was also a joy.

Her recipes are fun, healthful, easy, and delicious.

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Food is really and truly the most effective medicine.

- Dr. Joel Fuhrman

Photo by Edgar Castrejon on Unsplash

RECIPES

Photo by Edgar Castrejon - unsplash

S’Mores

Cookies

by Daniela Lais

These S’Mores Cookies are everything you want from a cookie: Crispy outside, chewy inside, with a delicious sweet and sugary marshmallow center.

Irresistible!

Photo credit: Daniela Lais

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RECIPE PREP TIME: 15 minutes BAKING TIME: MAKES:

12-15 minutes

9 big cookies

INGREDIENTS

• 3 cups white flour • 2 teaspoons baking soda • ½ teaspoons sea salt • 1 cup coconut oil, room temperature softened • 2/3 cup apple sauce • 2 cups cane sugar • 2 teaspoon vanilla extract • 1 1/3 cups chocolate chips white and dark • 18 vegan marshmallows, cut in half

DIRECTIONS

Preheat the oven to 375 F. • In one bowl mix the dry ingredients flour, soda, sea salt.

• In the other bowl mix coconut oil, apple sauce, vanilla extract, and sugar.

• Add the wet to the dry ingredients and knead into a dough.

• Add the chocolate chips and additional milk if needed (3-6 tablespoons).

• With an ice cream scoop make a ball and flatten it. Put half a marshmallow in the middle, shape another ball and flatten it out over it. Push the sides down to close it up.

• Bake for 12 – 15 minutes. When the edges are lightly brown, the cookies are done. Push the middle a bit down when they are still hot. Let them cool down completely.

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RECIPE

Perfect

Pancakes

by Lindsay S. Nixon Prep time 2 minutes

Cook time about 15 minutes

INGREDIENTS

Makes 4 Servings

1 cup flour

2 Tablespoons maple syrup

1 Tablespoon baking powder

1 Banana, sliced

½ teaspoon ground cinnamon

1 cup berries

1 cup plain soy, almond, or other plant milk DIRECTIONS

1. Whisk flour, baking powder, and cinnamon in a medium bowl until well combined. Stir in milk and maple syrup (can substitute applesauce or pumpkin puree). Let batter rest for 10 minutes.

2. Meanwhile, heat a nonstick skillet. Check batter. If it's very thick and heavy, add more milk as needed to thin. Pour 1/4 cup of batter for each pancake. When bubbles appear, slide a spatula underneath and gently flip. Optional: Add banana slices or berry slices.

Cook another 2-3 minutes.

3. S erve pancakes with syrup, if desired. If you haven't already added the fruit to the batter, serve the fruit on top.

Excerpted from Your Body in Balance by Neal Barnard, M.D. Recipes text by Lindsay S. Nixon.

Copyright © 2020 by Neal D Barnard. Reprinted with permission from Hachette Book Group, Inc. All rights reserved

VEGWORLD

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January/February 2022

Red Lentil

&

Spinach Dahl

Food Styling and Photos

by Chef Camillo Sabella VEGWORLD

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January/February 2022

RECIPE Flavorful and comforting, this easy to prepare Dahl is a fabulous, healthy Whole Foods Plant-based entree.

By Diana Goldman

Photo by Diana Goldman

Prep Time: 10 mins

|

Cook Time: 20 mins

|

Servings: 4

INGREDIENTS

DIRECTIONS

• 2 cups red lentils, sorted and rinsed

• Heat a large pot over medium-high heat.

• 1 medium sized yellow onion, finely chopped

• Add ¼ cup of water and sauté the onions for about 5 minutes until softened adding more water if necessary.

• 1 teaspoon whole cumin seeds • ½ teaspoon ground turmeric

• Stir in cumin, turmeric, garlic and ginger and cook for about 1 minute. Stir continuously to toast, but not burn, the spices.

• 3 cloves garlic minced • 1 Tablespoon peeled and grated fresh ginger • 1 teaspoon salt

• Add the carrots, lentils, zest, salt, pepper and water. Bring to a boil, then cover the pot and turn the heat down to summer.

• ½ teaspoon black pepper • ¾ cup carrots, diced small

• Cook for 15 minutes, stirring occasionally, until the lentils have softened.

Depending on your lentils, you may need to simmer for a shorter or longer time.

• 1 teaspoon lemon zest • 4½ cups water • 3 Tablespoons freshly squeezed lemon juice

• Once softened, stir in the lemon juice and spinach. The heat of the dahl will wilt the spinach.

• 4 handfuls baby spinach, chopped • Garnishes

• Ladle into bowls and garnish with chopped cilantro or parsley and dried red chili flakes, if desired. Serve with a side of brown rice or coconut brown rice.

• Chopped fresh cilantro or parsley optional, for garnish • Dried red chili flakes optional

• Enjoy!

The Mindfullness Issue

37

VEGWORLD

Easy Vegan

Mushroom Stroganoff

by Andreea Fegan There’s something about savory umami mushrooms, a creamy sauce (that’s also high in protein) and delicate perfectly al-dente noodles that makes this dish my new favorite recipes. I hope it becomes one of yours too.

Prep time: 10 minutes Cook time: 50 minutes total, or 15 minutes if the squash is already cooked Servings: Makes one serving with extra spaghetti squash for leftovers

Ingredients • 1 spaghetti squash (cooking instructions below) • 10 ounces baby bella mushrooms, sliced • 1/2 onion, diced • 2 cloves garlic, divided • 4 ounces tofu (I used organic sprouted firm tofu) • 1/2-cup hot water • Salt and pepper Garnish • Parsley leaves, chopped

VEGWORLD

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January/February 2022

RECIPE Directions Cooking the Spaghetti Squash • First, cut the whole squash in the center, length-wise.

• Place the squash in a casserole dish, cut-side down, and add about 1 inch of water to the dish.

• Cook at 375 degrees for about 40-50 minutes (depending on the size), or until a knife goes easily into the flesh.

• Scoop out the spaghetti squash using a fork, and reserve ½ for this recipe, and ½ to store for later.'

The Rest of the Recipe • First, in a sauce pan (cast iron preferred) sauté the onion and one garlic clove (chopped) in a little spray of oil until they become aromatic, about a minute or so.

• Next, add in the mushrooms, and don’t stir them.

Sprinkle a little salt on top, so they start to sweat.

• After a couple of minutes, if the undersides are looking like they’re starting to brown, flip them over and continue to cook about 4 minutes or so.

They should look meaty and start to shrink a bit.

• In the meantime, make your sauce: in a mini personal blender, combine the tofu, water, the other garlic clove (chopped) and a few pinches of salt and pepper. Blend until smooth and taste for seasoning.

•

Lastly, add the spaghetti squash noodles to the mushrooms, along with the tofu sauce.

Mix well to heat through, allowing to simmer a few minutes.

• When done, serve with parsley on the top.

Photo by Andreea Fegan

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VEGWORLD

港式生滚粥 (Gǎng shì shēng gǔn zhōu)

Photo by Hannah Kaminsky

Cantonese Porridge

by Gan Yee Huan

Photo by Gan Yee Huan

VEGWORLD

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January/February 2022

RECIPE Porridge is a breakfast and lunch staple in many Asian countries, and this Cantonese-style porridge is one of the delicacies commonly found in Dim Sum restaurants.

Cantonese porridge or 生滚粥 (Sang Guan Jook in Cantonese) is a time-honored dish that is easy to make, yet surprisingly appealing. A Cantonese rice porridge should be silky smooth and creamy, with each rice grain adequately hydrated and blossomed. The water content should be fully absorbed by the porridge and separate into two layers. Cantonese Porridge is well seasoned and flavorful on its own, even when not serving with other dishes.

Soak time: 8-12 hours

Prep time: 30 minutes Cook time: 1 hour 35 minutes Serves 3-4 people

Ingredients

Directions

• 1 cup white rice, rinsed and soaked overnight

• The night before: Rinse the rice twice and drain well.

• 15 cups water

Transfer to a container and cover it with clean water.

• 2 king oyster mushrooms

Soak overnight.

• 1 packet enoki mushrooms, 100g

• Bring 15 cups of water to a boil. Once it starts boiling, add

• 1/2 packet shimeji mushrooms, 100g

the rice. Cook it for 50 minutes to an hour with the lid on

• 1 sheet fresh yuba (tofu skin), 200g

but slightly ajar.

• 1 teaspoon soy sauce • 1/2 teaspoon sesame oil

• Tear the king oyster mushrooms into thin strips. In a bowl,

• 1/4 teaspoon white pepper

mix the mushroom strips with soy sauce, sesame oil, and white pepper, set aside to marinate for 20 minutes, then

Seasoning

drain.

• 1 teaspoon salt, or to taste

• Chop the fresh yuba and set aside.

• 1 teaspoon mushroom seasoning (ground shiitake mushrooms), optional

• Remove the woody bottom of the shimeji and enoki mush-

• 1/2 teaspoon sugar

rooms and chop roughly. Set aside.

• 2 teaspoons sesame oil

• After 1 hour, the rice should be broken down into a thick

• 1/2 teaspoon white pepper, or to taste

porridge. Add the marinated king oyster mushrooms, shimeji, and enoki mushrooms as well as the chopped

Garnish

yuba. Stir well, cover, and let cook for 5 minutes with the

• 1 stalk cilantro, chopped

lid on.

• 1 stalk spring onion, chopped • 1 thin slice of ginger, cut into strips

• Season with salt, sugar, sesame oil, white pepper, and

• 1 piece Chinese long doughnut (youtiao), sliced for garnish

mushroom seasoning (optional). Stir vigorously for 30 seconds or so to break down the rice even more.

• Soy sauce to taste

• Serve in bowls, top each bowl with cilantro, spring onion,

• Sesame oil to taste

ginger, and sliced youtiao. Season with soy sauce, sesame

• White pepper to taste

The Mindfullness Issue

oil, and white pepper, and enjoy immediately!

41

VEGWORLD

RECIPE

AZERBAIJANI Dumpling Soup

by Cathy Katin-Grazzini

Serves 4-6

|

Prep time 2 hours

|

Cook time 30 minutes

Dyushbara stuffed dumplings are as tiny as you can make them. Beloved throughout Azerbaijan, traditional dyushbara are stuffed with mutton and served in a meaty broth. But we can do better!

In our plant-based version we’ll use whole durum wheat or white whole wheat and homemade soy yogurt for the dough instead of white flour, eggs, and oil. And we’ll stuff the tortellini-like dumplings with spinach, potato, garlic and dill, instead of mutton. Then we cook the dumplings in an aromatic vegan broth. In classic Azerbaijanii tradition dyushbara is accompanied by a vinegar-garlic sauce to dip the dumplings into if you like. Any excuse for a cooking party is my idea of fun, so invite some friends over and make a dyushbara party of it!

Pasta 300 grams (about 2 1/8 cups) whole durum wheat (chappati) flour or whole white wheat flour ¼ teaspoon ground turmeric 1/2 teaspoon shiro (mild, white) miso paste 200 grams (about 2/3 cup) soy yogurt, drained well Filling 2 medium organic russet potatoes, whole and unpeeled 1 medium yellow onion, peeled and cut in quarters A small handful of fresh thyme, rosemary, sage sprigs, singly or combined 1 pound fresh spinach, steamed, cooled, squeezed to yield ¾ cup, chopped finely OR ¾ cup defrosted and squeezed frozen chopped spinach 1 head garlic, dry roasted and peeled 2 tablespoons nutritional yeast 2 tablespoons fresh dill, finely chopped OR 1 tablespoon dried mint Freshly ground black pepper, to taste 3 tablespoons shiro (mild, white) miso paste, or to taste

VEGWORLD

Broth 1 large yellow onion, peeled and cut in quarters 2 stalks celery, cut in 2-inch sections 1 carrot, cut in 2-inch sections 1 entire leek, well cleaned and cut in 2-inch sections 2 cloves garlic, peeled 2 bay leaves 1 big handful fresh dill and/or parsley, roughly chopped 1 tablespoon tomato paste, dissolved in 2 tablespoons water ¼ teaspoon saffron filaments, crushed 3 quarts water Freshly ground black pepper to taste 4 tablespoons shiro (mild, white) miso, or to taste, diluted in the hot broth Optional finishing sauce ½ cup red or white wine vinegar mixed with 2-3 garlic cloves, finely minced

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January/February 2022

Photo by Giordano Katin-Grazzini

Directions

To Make the Broth

To Make the Pasta

Crush the saffron pistils in a mortar and pestle. Steep them in 2 tablespoons very hot water for 15 minutes.

In a food processor add the pasta ingredients and run it for 1 ½ minutes or until it gathers into a ball. Add a little more flour or yogurt as needed to create a soft, pliant ball of dough. Knead to 8 minutes. Transfer to a plastic bag and allow the dough to rest for 30 minutes.

To Make the Filling Peel the loose outer leaves off the head of garlic and roast it in the oven at 375°F/190°C for 30 minutes. Cool and peel.

Add the onion and herbs to a medium saucepan filled with water, season with shiro miso to taste, bring to a boil.

Slide in the potatoes and simmer until tender before they begin to split. The potatoes are ready when they slide off an inserted knife. Do not overcook. Drain. Return the potatoes to the dry pot, heat over a low flame for a minute to dry them thoroughly. Remove the potatoes, set aside and as soon as they are cool enough to handle press them through a potato ricer into a clean bowl. Alternatively, you can peel them and mash them well until no lumps remain.

The potatoes should be quite dry and crumbly.

In a medium soup pot, add all broth ingredients except the tomato paste, saffron and herbs, cover with water 2 inches and bring to a boil. Lower flame, cover, simmer for 2 hours or until veggies are extremely soft and the broth is fragrant. Add the dissolved tomato paste, saffron and its soaking liquor, and the chopped herbs. Cook for a few more minutes to blend the flavors. Strain and discard the soup vegetables. Season with pepper and miso to taste.

To Make the Dyushbara Dumplings Remove half the dough and return the rest to the plastic bag. Press the dough to flatten and roll it to about 2mm in thickness, about 1/16, flipping and dusting with flour to prevent sticking as needed.

Cut the dough in 3 cm strips (about 1 1/8”), then cut them perpendicularly to create squares. Cover them with a slightly damp kitchen linen or plastic wrap to prevent drying. Add a tiny lump of filling to on square at a time, keeping the rest covered. Fold the dough into a triangle, pressing the edges well to seal them.

Steam the spinach or defrost it, if frozen. Squeeze out as much water as you possibly can. Chop. Add the spinach to the potatoes. Mash the roasted, peeled garlic cloves with a fork and stir them into to the mix. Now add the nutritional yeast, chopped herbs, and season with pepper to taste.

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Dissolve the tomato paste in 2 tablespoons water, stir until smooth.

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