New recipes from Foods That Don't Bite Back by Sue Donaldson

Here are a few recipes with photos of some dishes I recently prepared for my sister's 50th birthday. All recipes are courtesy of Sue Donaldson's cookbook, foods that don't bite back (vegan cooking made simple).

TOFU SATAY (dish on right)

• 1/2 cup (120ml) boiling water
• 1/3 cup (80ml) smooth peanut butter
• 1/3 cup (80ml) tamari
• 1 1/2 T (22.5ml) vegetable oil
• 1 T (15ml) rice syrup
• 3 cloves garlic, minced
• 2 tsp (10ml) fresh ginger, grated
• 1 tsp white vinegar
• 1/2 tsp (2.5ml) salt
• dash of cayenne
• 1 lb (455 g) medium firm tofu, drained, cut into 1/4 inch (.6cm) slices

Combine all ingredients except for the tofu in a food processor and process until smooth. Lightly oil or spray the bottom of a baking dish large enough to accommodate the tofu slices in a single layer. Cover the bottom with a thin layer of the sauce. Then place the tofu slices on top. Pour the remaining sauce overtop. Marinate in the fridge for 2-3 hours minimum. Preheat the oven to 350 deg. F. (175 deg. C). Bake for 20-25 minutes.

WILD RICE WALDORF SALAD (pictured in centre at back)


Salad:

• 1 1/2 cups (360ml) wild rice/brown rice blend
• 1/4 cup (60ml) slivered almonds
• 1 large Granny Smith apple, diced
• 3 T (45ml) fresh lemon juice
• 1 red bell pepper, seeded and diced
• 1 cup (240ml) celery diced
• 1/2 cup (120ml) red onion, minced
• 1/2 cup (120ml) currants

Dressing:

• 1/2 cup (120ml) orange juice
• 1T olive oil
• 1T maple syrup
• 1 tsp (5 ml) ground coriander
• 1/2 tsp (2.5ml) ground cardamom

Prepare the rice according to package directions. Do not overcook. Place the almonds in a small frying pan and toast them over low to medium heat until lightly browned. Toss the apple with lemon juice in a large bow. Add the pepper, celery, red onion, currants and toasted nuts. Set aside. Whisk together all of the dressing ingredients.

Quinoa Corn Salad with Basil (pictured front centre)

visit www.vegetariantimes.com and select

"Vegan Recipe of the Week"



and finally, FROSTED CHOCOLATE CAKE (at left in photo)
I have made this recipe at least twice, maybe three times. As you may remember, I absolutely love chocolate. I have been purchasing for my chocolate recipes, Camino Organic Cocoa which is also a "free trade" product.
The taste of this cake is divine and I think the Camino product is the key ingredient that makes it so good!

• 3 cups (720ml) all purpose flour
• 2 cups (475ml) sugar
• 6 T (90ml) + 1 cup (240ml) cocoa
• 2 tsp (10ml) baking soda
• 1 tsp (5ml) + 1/8 tsp (.5ml) salt
• 2 cups (475ml) cold water
• 2/3 cup (160ml) vegetable oil
• 2 T (30ml) white vinegar
• 2 tsp (10ml) + 1/2 tsp (2.5ml) vanilla
• 3 cups (720ml) icing sugar
• 6 T (90ml) margarine
• 3 T (45ml) hot water approx.

Preheat the oven to 350F (175C). Sift and combine flour, sugar, 6T (90ml) cocoa, baking soda and 1 tsp (5ml) salt in a large bowl.
In a separate bowl, combine the water, oil, vinegar, and 2 tsp (10ml) vanilla. Make a depression in the dry ingredients and mix in the wet ingredients. Beat until smooth.
Grease two 8 in (20cm) round pans and line bottoms with waxed paper. Pour the batter into the pans and bake for 30-40 minutes.
Cool, then turn out the cakes and slice each one into two layers.

Mix the icing sugar and remaining 1 cup (240ml) cocoa together. Blend in margarine, 1/2 tsp (2.5ml) vanilaa and 1/8 tsp (.6ml) salt. Add just enough hot water to give icing a spreadable consistency. This makes enough to cover the cake and three inside layers.
OR...
Variation: I use a nice raspberry jam and spread half of the jar between the cut 8in-layers. Then I spread the chocolate icing on top of one 8-in double, put the second 8-in split on top, and finish off by spreading the very top with the remaining icing. (In this four layer, the filling alternates as follows: (1) raspberry, (2) chocolate, (3) raspberry and (4) chocolate.)

Alive (August 2007) "Down on the Factory Farm"

"You will save more animal lives in a year by giving up eating chicken and turkey than you would in 90 years of not eating pigs or 300 years of not eating cows!"

BBQ Portabello Mushroom Burgers & Vegetables

My son Matt (pictured) put together this fantastic meal tonight for the family (alas I only remembered that a picture would have been nice after we had devoured the food). Here are the simple directions.

Portabello Mushroom Burgers
with Grilled Veggies:

4 portabello mushrooms, marinated (10-15 mins. each side) in balsamic vinaigrette, minced garlic, olive and walnut oil.

After marinating time is done, place mushrooms on preheated BBQ (350 F) and cook for 5-8 minutes per side.

The left-over marinade was poured over sliced zucchini, sliced baby eggplant, and the portabello stems and placed in a grilling wok. Vegetables in wok were placed on one end of the grill while the portabello were cooking at the other end.

Mushroom burgers were served on the new President's Choice Multi-grain Burger First Buns along with a variety of toppings (sauerkraut, dills, Dijon, mayo & nayonnaise). I piled my grilled vegetables on top of the portabello and spread a little nayonnaise on half of the bun. Results were very juicy and tender. A big hug and thank you to Matt for a delicious vegan dinner!

"Competition is building between grain for food...

and grain for bio-fuels, between vehicle owners and the world's poor. Guess who wins."

Gwynne Dyer is an independent journalist whose articles are published in The Spectator, my local newspaper. I read his articles periodically but always check out his subject line. Quite often I find myself drawn in just because his story is so readable, sometimes amusing, and consistently thought provoking.

Such was the case, a couple of weeks ago. The byline read Food prices are going up and staying there - I think it is worth providing you with some of the points he makes in this article.

While it may not seem the case when you are at the checkout, globally speaking, we (developed countries) have enjoyed cheap food for quite some time. This is about to change drastically and quickly. During the last 50 years (post WW II), we were spending about 1/10th of our average income on food. Dyer predicts that within the next 10 years, due to conditions ripening now, the average person will be spending 1/4 or more of their income.

Some recent signs of things to come:

• price of corn (maize) has doubled in a year
• wheat futures are their highest (in the last ten year period)
• food prices in India have risen 11% in one year
• price of corn flour in Mexico went up fourfold in January

Dyer explains the factors that are causing the increase in prices:

• world population is growing ("about an extra Turkey or Vietnam every year") therefore demand is growing
• more and more people are eating significant amounts of meat
• the UN predicts that by 2016, we in the developed countries will be eating 30% more beef, 50% more pork and 25% more poultry
• these animals eat a grain based diet; logically the demand to feed the animal will require a shift from growing grain crops for human consumption to animal consumption
• price of grain and meat product will go up
• U.S. farmland shifted from food production to bio-fuel (industrial corn) increased by 48% in the last 12 months
  
• 1/6th of grain grown in the US is considered "industrial corn", that is corn used in the production of ethanol
• as oil prices rise around the world, profit from a "fuel" crop as compared to a "food" crop becomes all the more attractive to the farmer
  
• all of the above is happening as well in other big producers such as China and Brazil

"The stage is now set for direct competition for grain between the 800 million people who own automobiles and world's two billion poorest people." (Lester Brown of the Earth Policy Institute as told to the U.S. Congress last month.)


As you can see, Dyer's article isn't a feel good read. Pretty depressing. It is not going to take ten years before we start seeing more and more poor people starving. As he says, the impoverished peoples don't care about the price of meat, because they can't afford it now. But if the supplies of food grade grain is diverted to fuels for our cars and fuel to grow our flesh crops, then what chance do they have?

Very grim indeed. Let's not wait for the politicians to do something. We / I must fight the complacency that overtakes us like a gentle fog. I invite you to ponder the dilemma and search for solutions that can be carried out on the individual level. It is the first place to start.

1. Eat local as much as possible.
2. Eat mindfully - taking in only what you need to be healthy. (With our wide-spread restaurant servings, all you can eat buffet style establishments, gluttony has vanished from our common consciousness. Speaking of gluttony, wasn't that one of those sins I learned about way, way back in catechism classes in Grade 1 ??)
3. Conserve energy - all of it - walk more, drive less, consume less.
   
4. Go green (vegetarian or vegan) but if that is not for you yet, at least try to reduce your consumption of animal crops.
5. Support your local eat local communities.
   
6. Charity - give to those who are most impoverished - and this can start in your own community.
7. "We may feel as weak as mice nibbling at the world's fetters. But we are many. The fetters must snap." (Brother Mark Steindl-Rast, A Listening Heart - the Spirituality of Sacred Sensuousness)
   

I'm back now...no more excuses

I have been home now for almost three weeks. The trip to Viet Nam was an incredible experience. From the moment we landed in Ho Chi Minh (Saigon), greeted by our hosts, the nuns and students of Tinh That Buu Tich, to the final two days in Hong Kong - each day was filled with new sights, tastes, experiences! I had my ups and downs, from coming down with a respiratory bug (no, not SARS) to missing my family, but being on the other side of the whole thing which now feels like a dream, I can say whole-heartedly, IT WAS WORTH EVERY MOMENT!
I am completely smitten with Viet Nam - the people I met were warm, kind, generous and very helpful. The land is beautiful with lush country-side, beautiful beaches, captivating historical sites, wide, serene rivers and mist covered mountains. The two large cities that I did visit were a bit overwhelming (Saigon and Hanoi); traffic, noise, pollution were the big three challenges I had a hard time accepting. Unlike Western ways where we pretty much follow the rules of the road, it seems there, rules are (choose one): not recognizable to this Canadian, non-existent or mere suggestions. I would not drive in Viet Nam - there are many excellent drivers (actually everyone who was driving in that mayhem must have been a good driver in my opinion) that one can hire (cycle, motorbike, bus or taxi).
Our first week, as I mentioned was spent in the peace and quiet of Tinh That Buu Tich Monastery. Our hosts were Su Co Tam Khong and Su Co Tam Phat, the two nuns who run the facility for several girls. Tinh That Buu Tich is a Buddhist monastery, hence many of the students are novice nuns (but not all). Under the kind, yet firm parentage of the two Su Co's, the girls study, chant (3 times a day), garden, do laundry, make incense and basically take care of the buildings, animals and each other. While doing all of this, they still manage to be young girls, giggling, fooling around and enjoying their days. It was a joy to be amongst them and I miss them, now sitting here thinking about it.
As is customary in a Buddhist monastery, all food was vegetarian (vegan). We were (as guests) treated to three delicious, fresh meals each day. A young nun, Hue Duc, was the main cook. How, at 25 years of age, this young lady came to be such a good cook, I can only imagine. We did not eat what we typically call breakfast, lunch and dinner but rather at each of the 3 meals (morning, noon and evening), Hue Duc and a helper or two, would bring to the retreat house, a soup, rice or noodles and several assorted dishes of vegetables or tofu (there were 4 of us: Sister Tinh Quang, the Johnstones and myself), with some fruit to finish the meal.
Somehow, she managed to create an endless variety of new tastes for the duration of our visit (about 1 week). (Had I been in her shoes, I would have been stressed to the max trying to come up with all these menus!) One morning, Barbara and I, asked if we could watch her in the kitchen and learn some tips. The "kitchen" was a spotless, tiled room with a glass-doored food locker, one small table to hold the rice cooker and fruit, a wood pile and the "stove". This stove was a closed in counter which had three openings on which a large wok would sit. Underneath, was the fire box. So depending on which wok was being used, a small fire was lit under that wok. To light the second burner (so to speak) Hue Duc would pull out one of the burning sticks and move it to the next fire box. I did not see any refrigeration. (Pictures of some of Hue Duc's dishes and herself are included in this entry).
I am hoping that Hue Duc will be able to send me some of her recipes or at least instructions on how to prepare some of her dishes. I found that some of the students did understand English (especially to read) but did not have too much opportunity to practice speaking it. So, hopefully, the task of writing in English some recipes will not be to daunting for her. (Once I receive these I will post them again with pictures on this blog.)
From Tinh That Buu Tich, my companions and I joined up with an Intrepid tour group, facilitated by a competent young Vietnamese man, Toa Chu. Intrepid is an Australian tourist company, which organizes, with the assistance of local peoples, travels throughout Asia. We chose an "Original" package which took us from Saigon up the coast to Hanoi. During our ten days, as a group of twelve (maximum number per group), we traveled by plane, overnight train, bus, motorcycle, cyclo (think reverse 'rickshaw' bicycle) and overnight boat. Despite our reservations about all kinds of imagined dangers (rats on the boat, head lice from the bed linen on the train), we emerged unscathed - and dam proud of ourselves! (How many other 50-something women had traveled from Hue to Hanoi by train in a sleeper car with three other people, or floated in dreamy Halong Bay on a junk...disappointingly I did not see the anticipated rats.)
Once in Hanoi, our trip was coming to a close. We had our last group dinner and parted ways. Of the twelve of us, three quarters were from Australia - this was my first time meeting and spending time with people from Australia. They were wonderful folk and lots of fun.
Departing Hanoi, we landed in Hong Kong. What a wonder that city is. I realize this was only a teaser (two days) but a mighty impression it did make on all three of us. (Very 'civilized' traffic by the way, but lots of it!) I hope very much to go back to Hong Kong for a longer stay but with my hubbie next time. Let the planning begin.
Until next time, keep posted for more pics and recipes from the land of incense and blossoms!
Prasad

Reverance for Life

Aware of the suffering caused by the destruction of life,
I am committed to cultivating compassion and learning ways
to protect the lives of people, animals, plants and minerals. I am
determined not to kill, not to let others kill, and not to support any
act of killing in the world, in my thinking, and in my way of life.

The First Mindfulness Training
Thich Nhat Hanh

More and more people are beginning to realize that the survival of our planet depends on our sense of belonging - to all other humans, to dolphins caught in dragnets, to chickens and pigs and calves raised in animal concentration camps, to redwoods and rainforests, to kelp beds in our oceans, and to the ozone layer. More and more people are becoming aware that every act that affirms this belonging is a moral act of worship, the fulfillment of a precept written in every human heart.

Brother David Steindl-Rast

(both from: FOR A FUTURE TO BE POSSIBLE by Thich Nhat Hanh)
(Parallax Press 2007)

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S I M P L Y Z E N

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Come in to see us and learn more about our complete selection of organic and raw foods, natural body care and wellness tools. We are located at 143 Locke Street S, Hamilton
and can be reached at 905.529.1998 or by email at simplyzen@sympatico.ca
Please check us out at www.simplyzen.ca

Vegetarian Friends

- click here

Monday, May 28th, 2007 @ Skydragon (905-777-8102)

CATHERINE GRANT - AUTHOR OF THE NO-NONSENSE GUIDE TO ANIMAL RIGHTS AT THE SKY DRAGON
8:00 PM Ms Grant,writer, historian and activist based in Toronto, will be discussing her thoughts and experiences in the field of animal rights. There will be ample opportunity to debate and discuss the issues. Her recent book is titled The No-Nonsense Guide to Animal Rights, explains key issues and makes the connections between animal rights and other justice struggles and is published by Between the Lines. The protection of animal rights is more than a modern, western phenomenon. There is a long history of concern for animals around the world, and this is the concern that underlies today’s animal rights movement. . The book will be available for sale, and Catharine will be happy to sign copies. Location: Skydragon Centre , 27 King William Street, Hamilton, Region: Hamilton, Sponsor: Chapman Books, C.A.G.E.D., Compassion for Animals, the Hamilton Vegetarian Association and The Great Lakes Expo Contact Info:

So why do we eat meat?

Talking with a colleague at work this past week, the question was raised why do we eat cows (the greater context of the conversation being about how attached we are to our pets i.e. how do we decide to love one animal and eat another). This made me think about my own many years of buying, preparing and eating meat for myself and my family.

My earliest experience with meat would have been before my earliest memories. I remember my mother and father telling me that the family doctor had recommended pureed meat for me before I was a year old. This I believe, in an effort to build up my hemoglobin or some such, although I can't be sure (and Mom and Dad are both gone now).

When my own children where babies, and I started to introduce them to our food, I had this little hand cranked grinder. My husband and I thought this was the greatest gizmo - we would put a 1/2 cup of whatever we were eating, grind it up and serve it to our baby. Certainly, it was more economical as we did not buy too much jarred baby food from that point on. Somewhere around 7 to 9 months of age, our boys were eating everything from spaghetti with meat sauce to pork chops with vegetables.

The point is, we are served meat from the earliest time in our life. Whether or not our taste buds actually "like" this taste or sensation makes little difference. Right at the front of us, smiling and encouraging us to lap up every last drop is our mother or father. I am not saying this is bad parenting. What I am saying is this is conditioning that has gone on for many generations. We think meat is good. Good to eat, good for our health and therefore good for our children.

Conditioning is first, followed closely by insidious de-sensitization. So where does the "de-sensitization" come into view? At what point do children figure out that beef comes from a cow, pork from pigs, buffalo wings from chickens and on and on... (Santa Claus, the Easter Bunny, the tooth fairy....). Figure it out we do though, and before long we can completely disconnect the thread between the calf and the veal, the bacon and the pig, etc.

Even more odd is why we accept the whole shebang? Many of us have pets that we adore (most of the time) and consider them parts of our family. In our house alone, along with the bipeds are one dog, three cats, two ferrets and several fish!

Again, I can only explain this as conditioning. As a society, most of us are so far removed from the slaughterhouse, from the farm and so close to the grocery store and the seemingly endless supply of a variety of cellophane wrapped pieces of muscle. Not one of us ever discusses the pain and suffering involved in raising and then killing millions (yes, millions!) of animals on a daily basis. We certainly never discuss it with our children - why would we want to expose them to such horror?

It seems so strange to me now this whole culture of eating another animal's flesh. If I had been born in a Hindu culture, I would never know the experience of eating meat. But here I am - living in a meat-eating culture, living with meat eating people, surrounded by people eating meat, surrounded by mass media about eating meat, keeping meat eating animals, wearing clothing made from the skins of animals. I have spent most of my years eating and enjoying another animal's flesh.

What made the change for me? I was in the right place at the right time and I opened my eyes (believe me I wanted to close them). Once I knew, I could not go back. (I remember vividly one of my co-workers asking me the next day why would I want to watch those kind of images.)

I suspect people don't want to know so they can continue to enjoy eating their meat.

Not long ago I was asked if I had "turned" anyone in the family. I wish... but really, it can't be done (I've tried). The decision can only come from within. But I am encouraged when questioned and even challenged (although that isn't nearly as pleasant) . Questioning is a good thing. It leads to clear vision.

Earthlings (narrated by Joaquin Phoenix)

Famous Vegetarians

Two words that inspire rage (with footnote added)

In today's Toronto Star, section D12, the column's feature writer, Bill Taylor, wrote about the ongoing situation of a seal-hunting boat trapped in ice off the cost of Newfoundland. Well not so much about them, but about the responses people have been sending to the paper with regards to seal-hunting and the hunters themselves. To give you a taste of the mind-set, here is a sampling of what some readers are hoping will ensue for the hunters: "...we hope for a huge, sudden squall to take these barbaric savages to a watery grave..."; "There is a place in Hell for...these monsters...to revel in torturing infant seals is beyond wicked." "A heartless psychopath who enjoys inflicting maximum pain and suffering on...helpless creatures."; "...serial killers start out their killing sprees by torturing animals...". I'm sure you get the gist.

I was reading this column, and thinking 'ok, these are probably animal rights activists' and I can understand some of this sentiment. I am against factory farming for it's abhorrent cruelty and lack of even the least shred of compassion for animals. People who know me (or don't know me at all) might lump me in with this group. But I would have a couple of objections with that blanket judgment.

The first thing that came to mind, when reading the article and the "violent, vituperative" responses (in Bill Taylor's words), was 'what about the consumer that drives this business; aren't they responsible, and, in no small way?' As it is for meat, eggs and milk, all huge corporate industries are driven by the endless consumer lust for the product at the cheapest price possible. We want it now, we want it for the least amount of money - and the corporations deliver. I can hardly condemn the people who work in these industries - they are cogs in the wheel. As a matter of fact, I have read reports of unthinkable cruelties inflicted on animals (chickens, cows, etc.) by workers on the kill floor. Yes, it sickened me to read and think that people could do these things, but then I wondered: if I had to work in these conditions, would I not want to be completely numbed out of my mind? How could any person do these jobs, without turning off a part of their brain? Turning off a part of the brain, where we feel compassion and pity for suffering, frightened creatures who are just as afraid to die as we all are.

I don't know what goes through a seal hunter's mind when he is clubbing a pup. But wishing that hunter dead or to suffer in an equal manner, no...I don't feel that way. Instead, I feel grateful, that I have never had to walk in their shoes...to do a job like this in order to pay my bills, make my mortgage payments, feed my kids.

I feel fortunate that I am not de-sensitized to the painful images I see in the world (maybe that means I can be moved to do something about it).

I feel fortunate that I saw images that bolted me out of my seat. As a result, the further away I am from the meat-eating culture, the stranger it seems to me. Very strange (and yet I have to admit the cravings do still come and go, but this is recognized as just conditioning and past experience and I let it go).

That this industry continues today in my country does not make me proud. However, as long as there is a need for the end-product, the means to the end will continue. I don't know what the answer is either. But people need to work to provide for themselves and their families. In an area that is already economically depressed, maybe there is blessed little choice.

Footnote: check out this site http://georgeframpton.blogspot.com
This gentleman experienced first hand seal hunting. He certainly does not come across as a "barbaric hunter" but maybe just a man who found himself in this position once and made a decision not to repeat it. His grand-daughter is my teacher.

Matt's Birthday Cake

You can't go wrong with a Moosewood recipe. Thanks to Vegetarian Times online recipes for this Deep Chocolate Vegan Cake ("a perennial favorite at Moosewood").

Chocolate cake:

• 1.1/2 cups unbleached white flour
• 1/3 cup unsweetened cocoa powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 cup sugar
• 1/2 cup vegetable oil
• 1 cup cold water or chilled brewed coffee
• 2 tsp pure vanilla extract
• 2 tbs cider vinegar

Chocolate-Peanut Butter Frosting

• 2 oz unsweetened chocolate
• 1/4 cup peanut butter
• 3-4 tbs water
• 1 tsp pure vanilla extract
• 1 cup confectioner's sugar

Directions: 1. Preheat over to 375F. Generously oil 8-in square or round baking pan. Dust with sifted cocoa, or line bottom of baking pan with parchment paper.
2. To make cake: sift flour, cocoa, soda, salt and sugar. In another bowl, combine oil, water or brewed coffee and vanilla. Pour liquid into dry and mix until smooth.
3. Add vinegar and stir briefly; baking soda will react with vinegar, leaving pale swirls in batter. Without wasting time, pour batter into prepared pan.
4. Bake for 25-30 mins. Serve cake from pan or when cool, transfer to plate.
5. To make frosting: in heavy pan melt chocolate over med. heat. Beat together peanut butter, water and vanilla until smooth. Beat in confectioner's sugar and add melted chocolate, mixing until blended. Spread frosting on cooled cake.

Serves 8 and only 440 calories per serving (but it's vegan!!!!!). ENJOY - IT IS DELICIOUS.

Apparently, my frequent, but necessary, lectures on nutrition are falling on deaf ears!

As I watched my eldest son spread margarine (vegan margarine, thank goodness!) on his toasted onion/cheese bagel, I asked if he got any other selections when he put a dozen bagels into the bag last night at the grocers. "Just cheese and onion and cheese". To which I replied (and here is the impromptu but profound mini lecture) "Food is a way to nourish the body, not just satisfy the taste buds." His comeback? "But they're gooooood!!"
(Where have I gone wrong, I ask myself.)

Prasad

Visiting Kensington Market

Although I have lived all my life approximately one hour west of Toronto, it is only in the last several months, have I taken the opportunity to become acquainted with the charming district known as Kensington Market.
If you have a chance, I would recommend spending a leisurely afternoon there, as I did recently with a friend. Arriving just around the noon hour, we visited San Korean restaurant on Queen Street for lunch, enjoying their Spicy Tofu, with small side dishes of kimchee, rice, and soya beans in sauce.
From there, we then made our way to Kensington Market, parked the car and just started walking. The area is several city blocks, enclosed on all four sides by four major streets: Bathurst, College, Spadina and Dundas.
Within this cube are small business' catering to every possible need: fresh fruit vendors, grocers, boutiques, restaurants, bars, cheese shops, coffee shops, and on and on!
If this isn't enough, just around the corner is Chinatown, running along Spadina. Lots of interesting nooks and crannies - shopping, eating and site seeing. If people watching (and listening for there are so many different languages to be heard) interests you, this has got to be one of the best areas there is.
There are so many sights, sounds and smells - it is amazing to me to be in the middle of this huge metropolis and be stopped dead in your tracks by the fragrance of beautiful little potted hyacinths for sale in a corner store's 'garden area'.
For the occasional glimpse of the CN Tower in between small three storey buildings, you tend to forget you are in this huge modern city with monolithic skyscrapers very close by. But out of sight, out of mind. My friend, who worked in Toronto and knew the area well, led the way effortlessly - I wasn't even aware of the time until, heading back to the car just before 7PM, I realized we had walked for the whole afternoon.
This area has many restaurants, but specifically, I would like to mention that the Toronto Vegetarian Association has their office on Baldwin near McCall (within walking distance of Kensington). I have put a link to their site where you will find a very handy 'vegetarian directory' of Toronto and other areas. Not only does this directory contain places to eat, but other related business' such as Left Feet. We stopped in to see their stock of 'vegan' shoes and apparel. Another stop was at the Hibiscus Eatery. Here we enjoyed some refreshments. The owner, Joseph Tam, is the head cook and bottle washer along with his assistant. I bought a sampling of his vegan baked goods and fresh salads. And were they ever delicious!! Of course, because cooking without eggs, milk and butter is still relatively new to me, I am duly impressed when I taste cookies that are wickedly decadent.
My friend, Sister T.Q. also recommended a restaurant called Bo De Duyen on Spadina (Chinatown). This place gets her thumbs up for good food and generous portions (and it is vegetarian as well).
I hope you are inspired to visit Kensington and Chinatown sometime soon.

** Other recommendations **

Hamilton:

• Affinity Vegetarian Restaurant, 87 John St. S. (905-529-2598) (fine dining)
  
• Himalaya, 160 Centennial Pkwy. N., (905-578-7400) (casual, offers take out)
  

Brantford:

• Stir It Up, 128 Dalhousie St., (519-752-3873) (casual, offers take out)
  

I have dined at all three places and can vouch for their tasty food and charming ambiance!

Six Arguments for a Greener Diet / June Callwood

Author: Michael F. Jacobson, Ph.D., and the Staff of the Center for Science in the Public Interest
Visit on the web at http://www.cspinet.org/EatingGreen/

This is not a "vegetarian" book, but rather a discussion of our environment, health, economy, government policies and how they are effected by our huge consumption of livestock and it's production via the agri-business culture.

I'm not sure if I am inspired or encouraged by the book; so far I am only a 3rd of the way through. But it is interesting, especially because Jacobson does not claim to be a vegetarian. The evidence is presented in a pretty convincing way that evolving to a "greener" diet would be much better not only for our individual health and our society's health but for our planets survival as well.

Here is a sampling of comments that I have highlighted:

"Milk and cheese account for 21 percent of the saturated fat and 11 percent of the cholesterol in the American Diet. Cheese is now the single greatest source of saturated fat." pg. 44

" Grazing is better in many ways than feeding grain to cattle, but it still exacts environmental costs. Cattle that eat grass and roughage release more methane (a gas that causes global warming and is 23 times more potent than carbon dioxide) than cattle on a high-energy feedlot diet, because grass-fed cattle take about 10 to 20 percent longer to reach market weight. Those longer lives also mean more manure-about 3,500 to 5,000 pounds per animal (60 pounds per day). That manure, though, is dispersed widely on pastureland, enriching the soil and nourishing the growth of plant life." pg. 12

"Feeding grain to cattle makes a bad situation worse. It takes about 7 pounds of corn to put on 1 pound of weight. That's why over 200 million acres of land are devoted to producing grains, oilseeds, pasture and hay for livestock." pg. 11

What the book does not discuss is the whys and wherefores. The questions are raised ("Why are so many animals allowed to be raised in miserable conditions?) ("Why do farmers who grow crops to feed livestock receive billions of dollars in annual subsidies, hundreds of times as much as fruit and vegetable growers receive?). It is up to us though to find the answers or justification. Jacobson offers up some assistant in the final section of the book: Making Change. He discusses changing your own diet which is a start, but then flows into "Changing Government Policies". The circle is complete at this point - suggestions are made that would not only help the general health of the population, but clean up the environment, reduce suffering of the animals we raise for our consumption, help the economy and raise the nutrition of our food.

"Getting the 'why' questions answered in a way that protects humans, animals, and the environment will require the involvement of thousands of concerned citizens, non-profit organizations, concerned farmers and companies...at the local, state and national levels." "Meanwhile, each of us can quietly do our part-in our kitchens, grocery stores, farmers' markets and backyard gardens." pg. XIV

Canada recently lost one of our most inspiring, courageous and accomplished activists - June Callwood. She was many things: kind, wise, compassionate, passionate, and she got things done (I'm sure despite the inevitable fears or the hurt incurred by her critics). I have no idea whether or not she was interested in vegetarianism. It doesn't matter. A statement attributed to her (and I am paraphrasing) was 'if you see an injustice, you are no longer a spectator, you are a participant'. She is a beacon to me of what can and should be done - of what it means to see an injustice, be moved by it, and to act.

I certainly see myself as a participant - there are injustices all around us. Those that cannot speak for themselves, the impoverished and suffering peoples of our world, the millions of animals that are denied basic care & suffer greatly in their short lives only to be slaughtered for our consumption , our battered planet. All are interrelated. I pray that I will be able to arise to my fullest potential to do what I can to make this place a better home for all of us. As June said to a CBC interviewer shortly before her death when questioned about her belief in a god, answered, "I believe in kindness". This I find encouraging.

Quinoa

I have been incorporating quinoa into the family diet as an alternative to rice. The dishes have been well received by all. Here is some nutritional information on this "grain".

Quinoa can be cooked much like rice and substituted in many dishes that call for rice. It has a high protein content (12-18%) which makes it a wise staple for vegan diets. It is a complete food meaning it contains a balanced set of amino acids suitable for human consumption. Easy to digest and gluten free, a good source of dietary fibre, phosphorous, high in magnesium and iron are other benefits.

Quinoa is readily available in grocery and health food stores; I prefer to purchase it in bulk over the small convenience packaged boxes. But if you are a first time user, you might want to try a small box first. There are different colours of quinoa; the beige quinoa (pictured above) is the one that I use. I tried the red quinoa but found the flavour slightly stronger - personal preference only.

Look for recipes to follow - give it a try!

Picture Source: flicka.org

Quinoa and Beans

Ingredients:

1 tsp olive oil, 1 red onion diced, 3 cloves garlic minced, 1/2 cup uncooked quinoa, 1 1/2 cup broth (I used veg'n chicken cube), 1 tsp cumin, 1/2 t cayenne, 1 cup corn kernels, 2 (15 oz) cans black beans, rinsed and drained, 1/2 cup chopped fresh cilantro or parsley.

Directions:

Heat oil in pan, medium heat. Saute onions and garlic. Mix in quinoa and broth, then season with cumin and cayenne, salt and pepper to taste. Bring mixture to a boil, cover, reduce heat and simmer for about 20 minutes. Stir in corn, then add beans and cilantro or parsley. Serve.

Quick to prepare and delicious!

Source: Rocio A.

Tofu and Kale Quiche

Source: CalciYum by David & Rachelle Bronfman

This is my favourite quiche recipe right now. The texture and taste are close to the real thing as my taste buds remember!

Preheat over to 350 F (180 C). Serves 4 to 6.

INGREDIENTS:

• 1/2 tsp canola oil
• 1/2 cup chopped green onions
• 8 oz each firm tofu and soft tofu crumbled
• 1 cup packed finely chopped kale or turnip greens
• 1 cup grated soy cheese (I also used soy feta with good results)
• 1/2 cup chopped red bell peppers
• 1/2 tsp salt
• 1/2 tsp tumeric
• 9 inch pastry pie shell*

1. In a small nonstick skillet, heat oil over medium heat. Add green onions and saute for 3 minutes. Add remaining ingredients to skillet and mix together until cheese begins to soften and kale wilts slightly.
2. Transfer mixture to prepared pie shell. Bake quiche in preheated over for 40 minutes.

* A no-fail pastry recipe: 1 1/4 cups flour, 1/4 tsp salt, 1/2 cup vegetable shortening or margarine, 3 tbsp cold water. In large bowl, stir together the flour and salt. Cut the shortening or margarine into the flour mixture and when well mixed add the water. Mix together until a ball of dough forms. Knead for a minute or two. Wrap dough in wax paper and chill for 30 minutes. Roll out into a pie crust. Makes one crust. When in a hurry, I have skipped the chilling and rolled the pastry, but you must use a very LIGHT hand when rolling the unchilled pastry. Remember the old phrase from Home Ec classes "don't work the pastry to much"? Rolling with a heavy hand might be quick and produce a pie crust that covers the entire counter, but the end result will be a heavy, don't eat the crust pastry. So far with this recipe, my crusts have turned out light and flaky.
PS>I prefer margarine rather than shortening, which might make a difference.

We all contradict ourselves at one time or another.

Have you ever had the experience, where someones words, it could be in the most common-place conversations, stick in your mind? Recently, on a couple of occasions a dear person's words really made me think. To paraphrase, the comment that struck was 'we all contradict ourselves'. After rolling this statement around in my own head for a while, I had to flat out agree with the truth of this - and that in fact, I do contradict myself at times. It could be a public statement or stance I have taken or just a pledge to myself. With regards to veganism, I have at times stated that I try to follow a vegan diet but then I have also labeled myself "a vegan". Two totally different statements with different implications. The reality is I cannot call myself a vegan for several reasons: the lifestyle (adhering to animal free consumerism, be it clothing, product), the times when I do eat a dish in which cheese or eggs are present. However, I can comfortably say that I aspire to eating a vegan diet, especially when in my own kitchen making dishes that are dairy and egg free.
Tonight, I prepared a vegan quiche, a lovely spinach salad, boiled potatoes and two breaded pork chops. As of late, I have asked my husband or son to prepare the meat, but tonight, my husband was busy and I took it upon myself. As I unwrapped the butcher paper and looked at these thick cuts that my husband enjoys, I thought of the suffering of the pig. I thought of the end of it's suffering. I touched the pork chop and thought of this piece of muscle as part of the pig. Compassion and suffering and accepting it all here in my kitchen.
I think in the future, I will try to be quieter rather than jumping at opportunities to talk about veganism. Maybe, with this quiet fortitude and an openness (not attaching to any desired outcome), I can show by example the ability to live a less cruelty-inflicting life.

I like these guidelines because they stopped me in my tracks; they are so radically different from the way my mind works.

Taken from two treasures by Thich Nhat Hanh. The author presents eleven guidelines for daily life. All of them go against the stream of conditioned thought, but with regard to my little attempt at "vegan activism" I offer you three that made me stop and think:

1. While acting in society, do not hope or pray not to have any difficulties. Without difficulties, arrogance can easily arise.
2. While developing a plan, do not hope or pray to achieve success easily. With easy success, arrogance can easily arise.
3. While speaking with others, do not hope or pray not to be disagreed with. Without disagreement, self-righteousness can flourish.

(Hmmmm.....It would seem I need to look at self-righteousness and arrogance in my own mirror!)

Spinach & Walnut Pizza (vegetarian)

Here is a version of a pizza recipe that appeared in last week's Make it Tonight - Quick Meals from Scratch (The Hamilton Spectator). I did not have some of the ingredients listed, hence I substituted with what I did have on hand (text in red shows items as listed originally). The result, I thought was really quite good. Hubby was not too impressed (but then he isn't too fond of spinach or feta), but No. 2 son, liked it. Give it a go and let me know what you think. (I suspect if you make your own pizza dough this would be even better!)
(Photo courtesy of my husband)


Makes 6 servings

• 1/2 cup (125 ml) shelled walnuts
• prepared pizza crust, I buy the whole wheat ones
• 1 tbsp (15 ml) olive oil (or walnut oil if you have it)
• 2 cups (500 ml) spinach (or arugula), washed, spun, coarsely chopped
• 1/4 lb (115 g) soy feta (or goat cheese) ** I have found an unusually good soy feta at the Hamilton Market; the stall at the top of the escalator. The ladies at the counter could not provide me with the name of their supplier, therefore I am unable to confirm that it is a vegan cheese. **
  
• freshly ground black pepper
• balsamic vinegar for finishing

1. Heat a skillet. Toast the walnuts until browned and fragrant (5 minutes approx.) Stir frequently to avoid burning. Set aside when done to cool. Break larger walnuts into small pieces.
2. Brush the prepared pizza shell with 1 tsp (5 ml) olive oil. Spread the spinach leaves on top and then on top of the spinach, crumble the feta. Sprinkle the walnuts on next and finish by drizzling the remaining olive oil and grinding some black pepper. (I was quite generous with the olive oil - I'm sure it was more than a tsp that I drizzled over the spinach.)
3. Preheat the oven to 450 F (230 C). Place the pizza (on pan) onto the middle rack of your oven and bake until golden and crisp, rotating at least once. Time: 12-16 minutes.
   
4. Remove the pizza and immediately sprinkle balsamic vinegar criss-crossing back and forth across the top. Slice and serve.
   

The big picture...

May all creatures, all living things,
all beings one and all,
experience good fortune only.
May they not fall into harm.

Angutta Nikaya II, 72

This says it all...

Source: www.meatout.org

Vegetarian Hot-dog

(In case you thought vegetarians didn't have a sense of humour!!)

Vegetarian Food Pyramid

To view a VEGAN FOOD GUIDE, please visit www.nutrispeak.com

How committed am I really?

When questioned about my reason for eating the way I do, I tell people it is because I cannot tolerate the suffering of the animals involved in our food production. I mention that I do not do this particularly for my health, and yes, I do miss cheese. Generally the conversation ends at that point.

Lately though, I have noticed something a little deeper behind my stance. I am planning a dinner in the not to distant future for some friends that are not vegetarian. Automatically, I started planning the menu in my head and choosing which meat I would buy. I reluctantly decided that there was no way around this dilemma but to include meat on my menu plan. Why? At first, I told myself that some of my guests were meat-eaters and as they were my guests I had to make them happy - serving them meat would accomplish this. Then I further justified my reasoning by telling myself how I always mention when asked by people who are inviting me for dinner, to not do anything different for me "I'll just eat whatever you prepare" (as I don't want to be a nuisance); how altruistic!! (I'm being a little sarcastic here!)

But was that really all it was? If I am so committed to not being a cog in the wheel of factory-farming cruelty (not to mention the pollution and environmental foot-print, etc) than why can I not make this statement by inviting people into my home and presenting them with a completely vegetarian meal?

The answer popped out immediately - there was a big ego problem here. I wanted to impress my guests and look good in their eyes. These friends have been gracious, generous hosts to me and my husband in the past. Remembering past dinners at their home, I began to get nervous (as I always do), comparing their sumptuous feasts, that are served apparently without any stress, one course after the other, with my mediocre dinners (and the behind the scenes staging of the home; that would be me running around like a Sargent major trying to motivate the troops to spit shin the place - darn near impossible with 1 dog, 3 cats and 2 ferrets). As you can imagine, I have a long way to go to meet this self-imposed standard. (Note: never have my friends ever set themselves up on a pedestal as the ultimate in gracious hospitality! This is all my own doing.)

Now having seen this pattern of thinking clearly, I return to my menu planning - inspired anew and confident that I can prepare and present a variety of delicious vegetarian/vegan dishes! I think I will pull some recipes from ExtraVeganza for a start - they are always special with guaranteed results (so far at least). Wish me luck!!

Is a vegetarian diet healthy for a teenager?

Thank you for visiting my site; I was touched by your comments.

How would I have responded if my child had told me that they wanted to "go vegetarian"? I might have reacted with reluctance for the following reasons:

1. l did not know how to prepare a meatless meal.
2. I thought preparing vegetarian meals would take too much time.
3. I thought vegetarian foods were hard to find and cost more.
4. I thought I would not get enough protein and calcium.

Over the years though, all of these concerns have been addressed. I can prepare quick, simple, inexpensive meatless meals. There are many foods on the market suitable for vegetarians and vegans, no more expensive than buying a cut of meat. Most importantly, I think I get more vitamins and minerals now because I do eat more fruits and vegetables.

It seems to me that you are a very courageous young person with an extremely good heart. To walk a different path then everyone else requires strength and faith in your own heart's stirring. I congratulate you! (Recently, I read about a study compiled by English researchers. The study found that people who had test results indicating high IQ's as children, were more likely to become vegetarians as adults!) Strong, kind and intelligent - hey, this world needs more people just like you!! (By the way, you sense that some of your friends find your interest in vegetarianism weird...try not to worry too much about that. Personally, I find the "weird" people quite cool!)

But I digress..... Your timing in asking about the nutritional benefits is perfect. Health Canada has recently unveiled the new Canada's Food Guide. This revised food guide includes many suggestions for non-animal sources of protein and calcium.Try to get a copy to stick on your refrigerator door. Your whole family will see that it is possible, to eat nutritiously, without animal products, utilizing a variety of foods. Our new food guide reflects this as Canada has so many people from different cultures, some who eat very little or no meat at all.

In a nutshell here is what is recommended for teens 14-18:

• (girls) 7 servings vegetables/fruit, 6 servings grain products, 3-4 servings milk and alternatives, 2 servings meat and alternatives;

• (boys) 8 servings vegetables/fruit, 7 servings grain products, 3-4 servings milk and alternatives, 3 servings meat and alternatives.
  

• (It's those alternatives* that feature prominently in the rainbow and are all vegetarian!)

*Beans, lentils and tofu are all good sources of protein and alternatives for meat, poultry and fish.

Calcium fortified soya beverages and calcium fortified orange juice are good sources of non-dairy calcium.

Maybe you are already eating some vegetarian meals now (beans and toast, scrambled eggs, pasta and meatless sauce with a salad) - this is exactly how I started many years ago. A few times a week, I would prepare meatless meals. It is certainly OK to start slowly and progress over time.

Have you considered seeking out kids at your school who might be interested in vegetarianism? There are many vegetarian cookbooks out there aimed at teens now - your library might carry some. Could you put an ad in your school newspaper "Interested in starting up a vegetarian club? - meeting at 3:30 in room such and such" or something to that effect. It is really helpful and supportive to be with people who are interested in the same subjects as you are.

Do you like to cook? Maybe you could offer to prepare a meal; your mother would be most appreciative, I can almost guarantee that! And when you're the cook, you get to choose the menu. If you get The Spectator, keep your eyes open for meatless recipes. I have found some excellent recipes that are easy to follow, fast to prepare and with ingredients that I actually have in my cupboards!

Keep on doing what you are doing little by little - you are an inspiration!! I'm cheering you on! Let me know how you are making out - if I can be of further assistance, I am only to happy to do so.

You have just dined; and however scrupulously the slaughterhouse is concealed in a graceful distance of miles, there is complicity.

This quotation from the American essayist, Ralph Waldo Emerson, came to mind this week, when I read the "In Memoriam" for a Mr. Virgil Butler (http://satyamag.com). Satya published excerpts from Mr. Butler's blog - he was a employee at a poultry processing plant - I was touched and reminded of the big picture in the issue of factory farming.

The animals are not the only ones suffering, the people who have chosen to work under these conditions are suffering as well. I agree with Emerson's words - there is complicity. We buy the meat, we are therefore part of this wheel of suffering. Full stop. The only ones who might be innocent in all of this are our young children, who are unaware of the picture and it's gruesome details.

A couple of years back, I read Fast Food Nation by Eric Schlosser. In Chpater 8: The Most Dangerous Job, Schlosser describes the conditions in a slaughterhouse. I have never walked in these people's shoes and cannot imagine what it must be like to have to work in this industry. The workers perform incredibly dangerous work, often incurring serious injuries, under incredible pressure to work faster and faster and all without any real job security or adequate health/injury insurance. I think this might have been the picture for Virgil Butler; he talked about his own self-realization of no feelings and that the deadening of this sense had been necessary for him to keep doing his job. Of course it was necessary - he like any of us, needed a job and this was the one he was faced with. But something changed in his life... "After a number of years, all the things I had seen and been a part of started to haunt me." He began a journey of speaking his truth moving from (his own words) "a dangerous criminal" to a place where he felt "dammed peaceful" after years of being a part of the suffering involved in killing the birds night after night.

Virgil Butler was a young man when he died (41) - I had never even heard of him until this past week. He has made an impact on me.

You can visit his blog at www.cyberactivist.blogspot.com or read the interview from February 2006 in Satya's website.

Energy Orbs with Dates & Walnuts

Or as I like to call them "Bucky balls" (my husband reads a lot about physics, sometimes aloud, this is one of my favourite descriptions, of which I do not have a clue.) I digress...back to the recipe, which is from Student's Go Vegan Cookbook by Carole Raymond (published by Three Rivers Press, New York). The author provided this recipe as a "melt-in-your-mouth alternative to commercial bars". Just try to eat only one...it is darn near impossible as I have found out this weekend!

Ingredients:
1 1/2 c pitted dates, 1 1/2 c toasted walnuts (see below for instructions), 1 tsp pure vanilla extract, 2 Tbsp unsweetened cocoa powder (optional...but not in my kitchen!), about 1/2 to 3/4 cup unsweetened (I used sweetened) finely shredded coconut (optional).

Instructions:
Toasting walnuts: preheat oven to 350 deg. F. Place walnuts on dry baking sheet and toast in oven for 5-6 minutes or until fragrant and lightly browned. Remove nuts immediately from pan to stop cooking process and allow to cool for 5 minutes.

Soak the pitted dates in hot water for about 10 minutes. Drain well.
In a food processor, grind the toasted nuts until the consistency of a coarse grain (almost a powder). Add the dates, vanilla and cocoa powder. Puree well; the mixture should be the consistence of a thick cookie dough.

Scrape the dough into a medium bowl. Put the coconut into a shallow bowl. Scoop tsp sized chunks of the puree and roll between your palms into 1/2 "orbs" (mine were more golf- ball sized) and roll the balls in the coconut to coat. This recipe yields 30 - 1/2 inch balls, my golf-sized bucky balls yielded about 26. They will keep in the refrigerator for about 2 weeks, if you are a disciplined, mindful eater!!

P.S. Thanks to my husband for the nice picture - I hope it entices you to try the recipe!

Eat Locally

A reduction in meat consumption is probably the most potent single act individuals can take in the effort to halt the destruction of the environment and preserve our precious resources. Reducing meat consumption conserves water, saves energy, preserves top soil, reduces our dependence on chemical pesticides and fertilizers, and protects forests. All this while improving our health. John Robbins, Founder of Earthsave International

Mushroom Stroganoff (Serves 4-5)

Ingredients:

• 2 (heaping, if you like garlic!) tsp minced garlic & 1-2 tbsp olive oil
• 2 cups chopped onion
• 1/3 cup water
• 1 pkg slightly thawed frozen spinach or 1-16 oz fresh spinach
• 1 pkg frozen soy meatballs
• 1 cup vegan sour cream (Tofutti's is the one I use - very tasty!)
• 1 T Worcestershire sauce
• 1 cup sliced mushrooms
• salt and pepper to taste
• 1 pkg rice noodles cooked (cook according to pkg instructions)
  

Directions:

In frying pan, heat oil on medium high. Add garlic and onions, frying until golden or 10 minutes. Add remaining ingredients except for the sour cream and noodles. Cover and cook for approx. 10 minutes over medium heat.
Add the sour cream and prepared noodles; continue to heat over medium heat, stirring and adding small amount of water to prevent sticking and to thin sauce if it thickens too much. Heat thoroughly. Season with salt and pepper.

Comments: The inspiration for this recipe came from today's issue of the online Vegetarian Times Newsletter which I "veganized" and modified by adding mushrooms, Worcestershire sauce and substituting vegan sour cream and rice noodles.
The preparation time was fast and the end result enjoyed by all! Next time I might try seitan chunks instead of the soya meatballs.
If you are interested in trying the Tofutti's sour cream (and other Tofutti products) as well as the seitan, both are available at Goodness Me stores here in Hamilton.

Question everything...assume nothing.

As a responsible consumer, I read the labels on my food items, both ingredient listings and nutritional breakdowns, trusting that by doing so, I am selecting the healthiest products for myself and family.

Apparently, I have been misled.

In her January 16th column entitled The Enlightened Eater (The National Post), Rosie Schwartz, a registered dietitian wrote about the designation "whole grain" which one sees on breads and cereals. According to Canada's Food Guide we are encouraged to consume as part of our daily food intake, several servings of grain products AND to select products which are made with WHOLE grains. By definition a whole grain is made up of the bran (outer shell), the endosperm (the "guts" of the grain) and finally the germ (the embryo part that if fertilized will sprout the next generation). As Ms. Schwartz explains, "...it's this whole package - the germ, the bran and the endosperm, in the proportions naturally found in the grain - that have been shown to offer a defense against disease."
Brace yourself....in Canada, allowable by legislation, producers are labeling "whole wheat flour" but using a grain that has had "about 70% of the wheat's germ removed"! Out with the bath water (or whatever process is used) are a percentage of antioxidants, B vitamins, fibre, carbohydrates, proteins, minerals and healthy fats. An explanation given to Ms. Schwartz by an industry insider was that this modified whole grain was more in keeping with the consumer's taste preference. This revelation was news to Ms. Schwartz and other dietitians she approached.

I am certainly surprised and frustrated by this. What choices do I have? If I make my own bread, it too would not contain a whole grains because the "whole wheat" flour I buy is also modified? Ms. Schwartz did say that submissions could be made to Health Canada about this very issue, however, I did not receive a reply to my email inquiry to her, whether or not anyone could make a submission.

Osteoporosis & Non-dairy Calcium Sources

Recently, on a visit to the doctor's office, I was informed that my last bone density test had revealed that I had a pre-condition of osteoporosis in one hip and the other was borderline. My physician knowing I am following a vegan diet and quite adamant about it, prescribed 1200 mg of calcium and 800 mg of Vitamin D daily. I left the office with her advice that, if next year's bone density did not show improvement then medication would be discussed.
Shortly thereafter, I purchased a vegan calcium and vitamin D supplement. I'm not great about taking pills of any sort and these calcium pills were daunting. I would hold the "horse pill" in my hand, encouraging myself on to take a big gulp of water and pop the pill in. Well, down it would go but always sideways which wasn't too comfortable. Oh and yes, one other minor discomfort....calcium supplements are known to cause gas and constipation. Lovely.
Next attempt was with a liquid supplement. Not bad. Tasty even. But still with the feisty duo of "gas and constipation".
Well, I am now relegating the calcium supplement to once maybe twice a week. Instead, I am vowing (you are my witness') to bump up the non-dairy food sources of calcium on a daily basis.

1. I will eat from the following choices daily: dark green vegetables - broccoli, bok choy, kale; beans, tofu (made with calcium), tahini, sesame seeds, almonds, figs, seaweeds, fortified soya milk and orange juice.
   
2. I will take a Vitamin D supplement daily (800 mg)
3. I will increase my weight bearing exercise (free weights, walking).
4. I will maintain or possibly decrease my 2 coffees/day and 1 tea/day.
5. I don't smoke or drink, but apparently, both cigarettes and alcohol have an affect on our calcium reserves.
   

Some interesting points regarding this whole issue:

• N. America has one of the highest consumptions of dairy products AND one of the highest incidences of osteoporosis.
• A high animal protein intake can affect the body's ability to retain calcium and is accumulative over a lifetime.
  
• Calcium fortified soya milk does not contain excessive protein, hormones and antibiotics as does milk (the hormones and antibiotics injected by farmers into their dairy cattle to fight different maladies such as mastitis).
• Soya phytochemicals (isoflavones) may assist in the PREVENTION of osteoporosis by reducing the loss of calcium from our bones.
• For more interesting facts about milk and its effect on our bodies visit, the Toronto Vegetarian Associations website veg.ca (Cow's Milk).
  

www.MercyForAnimals.org

I received some interesting mail this week in a round about way. I love mail, even junk mail. Just looking at this particular piece of mail was thrilling in itself, because of the round about way it came to me and where it came from.
With some anticipation, I opened the envelope and found inside a bumper sticker for my car from the organization Mercy for Animals (www.MercyForAnimals.org) situated in Columbus, Ohio.
The label reads "ChooseVeg.com Boycott Cruelty At Every Meal".
Thank you to whomever - I appreciate the gesture. Once the ice falls off my car the sticker will go on one of my car windows!

Some wise words to consider when you sit down to your next plate of food...

John Daido Loori's quote is poignant to compassionate consumption. He
is talking about the Five Contemplations that are said before every meal
in a monastic setting. First we contemplate whether, due to our
conduct, we are deserving of the food. Secondly, we become aware of the
suffering and hard work that has gone into the food we eat; the
suffering of the animal, human, and the plant. Third, we eat only those
foods which contribute to good health; food is medicine. Fourth, do we
pile the food on the plate as an act of greed, or do we put too much
food on our plate and not eat it all so that it is wasted? We take only
enough food. Fifth, we recognize that this food is nourishing us so
that we can cultivate and walk on the Dharma Path, in order to help all
sentient beings.

So, through these contemplations we see that the bean sitting on our
plate truly is a miracle.

Thich nu Tinh Quang

Spinach Orange Yam Soup

One of my Christmas gifts this year was a new vegan cookbook, ExtraVeganZa by Laura Matthias. I have been trying recipes out of this extraordinary cookbook basically from the moment I received it. The results taste and look extravagant but are simple enough for use everyday. I prepared this soup tonight after getting home from work - the little bit of extra time it took to prepare the ingredients was well worth the end result.

Spinach Orange Yam Soup

(from ExtraVeganZa by Laura Matthias)

Ingredients:

• 2 T oil, 1 medium onion finely chopped, 2 medium yams, thinly sliced, 5 cloves garlic, finely chopped, 1 Tbsp fresh gingerroot, 1 Tbsp sea salt, 1/4 tsp dried dill weed, 3 c water, 1 bunch fresh spinach, 1/3 c orange juice, freshly squeezed.

Directions:

In a medium pot, fry the onion, yams, garlic and gingerroot in the oil on medium-low heat. Stir the ingredients so that they do not stick to the bottom of the pot. When the onions become translucent, stir in the salt, dill and water. Bring to a boil, then reduce to a simmer and cover for about 15 minutes. Remove from heat. Blend this mixture on high until a creamy and smooth consistency is reached. You may need to do this in two batches, depending on the size of your blender. Pour all of the blended soup back into the pot. Add the spinach and orange juice and cover the soup, allowing the spinach to wilt in the steam. Serve immediately. (Serves 4.)

Because food is life it is of utmost importance that we receive it with deepest gratitude. When we eat we consume life. Whether it's cabbages or cows, it's life. There isn't a meal that's taken by any creature, large or small, on the face of the great earth that's not done except at the expense of another creature's life. That's the nature of life on the plant Earth. We nourish and sustain each other with our lives. How can we not be grateful for the life that sustains us? How can we not wish to give back to the ten thousand things that which we receive? And it's in that process that the sacredness of taking a meal and the truth of the ten thousand dharmas is revealed.

John Daido Loori, CELEBRATING EVERYDAY LIFE A Zen home Liturgy

"Our task must be to free ourselves...by widening our circle of compassion to embrace all living creatures and the whole of nature and it's beauty."

"Nothing will benefit human health and increase the chances of survival for life on earth as much as the evolution to a vegetarian diet."

Albert Einstein, physicist, NOBEL PRIZE 1921

Paradigm Shifts

It has been several months now since I adopted a vegan approach to my food choices. For the most part, I would have to say that I am eating healthier than I have ever done in my life. Because I cannot fall back on readily available cheese and eggs, my intake of fruits, vegetables, grains and beans has increased substantially. This is not to say I do not have my "lazy" days - I wish I could just poach an egg (that would be so easy), but my committment is strong.

Anyhow, in hindsight, I realized how empty my decision to become vegetarian had been. By empty, I am referring to my intent. This was back in 1999 - I had recently joined a Buddhist sangha and was attending different functions with this group of "mad cool" * people. We were an eclecctic, evolving group coming from different walks of life. I loved being with them, learning the dharma with and from them and continue to do so to this day. Taking the Buddhist precepts for the first time in 2000, the first precept is one of ahimsa or non-harming. Becoming vegetarian seemed the obvious solution here and I felt rather elitist (in my quiet self-righteous way)calling my self a vegetarian. When my teacher, in a conversation at one gathering, stated that she did not eat eggs or cheese, I responded indignantly as if justifying myself, by saying I was doing enough not eating the animals! I couldn't possibly give up eggs and cheese.

Well, things change (thank goodness!). Last spring of this year, I found myself at a film fest at the local university. The documentary I was so interested in viewing was called Compassionate Consumption: A Cow at My Table. Without knowing a thing about the movie, I told myself and others that this film wouldn't resort to the shock technique. I asked a number of people to come with me just the same (in case); strength in numbers I thought! Alas due to circumstances, I found myself alone but at the last minute, my youngest son and his friend showed up. So in we went and the movie started innocently enough to begin with, but descending rapidly to heart-pounding, gut-wrenching images of what can and does happen to "downer" cows at the abbatoir.

I am a baby-boomer - I am not desensitised to violent images like my children's generation. I sat in my chair and I did not move. I thought my heart was going to explode out of my chest. So I closed my eyes. Now all I could do was hear the narration and the sounds of the animal.
For days, weeks, I was seriously upset by what I had seen. Literally, overnight I decided to eat vegan.

So what can I say about all of this? I don't like to look at upsetting things or get involved in upsetting issues. Avoid conflict at every chance; this is the way I was brought up. But it is obvious to me, that in my own experience (albeit limited) pain meant growth.

My need to be liked, to maintain my "image" have delayed me from putting some shocking images on this blog. But again, what is my intent here? It's not to give you recipes (although this is great for the already converted!). No. My intent is to encourage myself and others to open our eyes; to not turn away; to investigate. Go to www.peta.org and let the images hit you. Feel whatever you are going to feel. Maybe nothing. At least you have made a step to really seeing.

* A member of my sangha received this compliment from her son recently (I am paraphasing) "you're mad cool Mom!". We were all quite amused by this new phrase, "mad cool". I love it and hope to use it frequently. Maybe one of my sons will call me mad cool!!