Is a vegetarian diet healthier?

Yet another article about the benefits of a vegetarian diet. We've read it all before - the conclusions are not clear....are vegetarians living longer, disease free, healthier lives because they eat so much vegetables & fruit rather than the absence of meat? Or is it because, generally-speaking vegetarians are also less likely to smoke, over-eat, etc.? To read the whole article and decide for yourself, visit the link to the web page.

Surprisingly, the author quotes Vesanto Melina, the author of Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet (Wiley, 2003), as stating that small amounts of low fat meats can be a part of a healthy diet.

I'm sorry, but this misses the point for me completely. We are always talking about our health, but what about the health of the animal? Our so-called requirement for animal products, means for the average chicken or pig a life of confinement, while being fed a diet specifically aimed at fattening the animal up to marketable level in a unusually short timespan, then hauling the livestock cross-country (or even over seas) again in cramped confined quarters, often without water for lengthy stretches. Then at the end of this horrific journey, the point of no escape - the killing floors of our abattoirs. This is the point for me - the point of no return.

I've said it before, I did not stop eating meat for my health. I stopped eating meat for the animals health!

Tofu and Dip

I recently purchased a used copy of The Vegetarian Way - Total Health for You and Your Family (Virginia Messina and Mark Messina).

What a fantastic resource and cook book! If I was just starting to investigate "vegetarianism" this is one of the books I would recommend. I really enjoy reading about the science of food and this book devotes a good 80% to that very subject. The authors know of what they write - Virginia is a registered dietitian, with a MA in public health nutrition, and Mark holds a PhD in nutrition. Topics cover a wide range, from the obvious: getting started, making the transition, stocking the pantry, meal planning, etc. to pregnancy, breast feeding, the older vegetarian, children, the athlete, the teenager. Other chapters cover traveling and weight control (a perennial favourite in our culture!) The book is divided into 5 parts with a total of 24 chapters. Recipes are at the very end - a nice, varied selection - vegan, quick to prepare and so far, absolutely delicious!

This evening I prepared the Tofu with Spicy Peanut Sauce - I was very pleased with the results (a tangy alternative to ketchup).

Here are the ingredients:

• 2 lbs firm tofu
• 3 tbsp vegetable oil
• 5 tbsp smooth peanut butter
• 3 tbsp brown sugar
• 4 tbsp tamari
• 1 tsp cayenne pepper
• 1 tsp minced garlic
• 1 to 2 tbsp water

Cut the tofu into pieces and brush each piece, lightly, with oil. Spread in 1 layer on a cookie sheet and place under the broiler. Broil on both sides for about 10 minutes until crispy and golden brown.

In a bowl, mix all other ingredients, less the water. Then add just enough water to give the sauce a creamy consistence. Use as a sauce or dip for the fried tofu.

Indonesian-style Tempeh & Coconut Curry

1 small head broccoli, cut into bite-sized pieces,
1 8.5 oz (240 g) pkg. tempeh, thawed,
2 tbsp (30 ml) olive oil,
1/2 c (120 ml) diced onion
1 cup mushroom caps & stems
1 clove garlic, minced,
1 tbsp (15 ml) fresh ginger, minced,
1 14 ox (398 ml) can coconut milk,
1 tbsp (15 ml) mild curry paste,


Steam the broccoli until tender-crisp, then plunge it into cold water and set aside to drain. Cut the tempeh in half. Using a sharp knife, cut each piece into 2 thin layers. Heat 1 tbsp (15 ml) oil in a large frying pan over medium heat. Add the tempeh and brown on both sides. Remove the tempeh from the pan and cut it into bite-sized pieces. Set aside. Return the pan to low to medium heat and add the remaining 1 tbsp (15 ml) olive oil. Add the onions, mushrooms and garlic and cook for 1 minute. Add the ginger and cook for 1 minute longer. Add the coconut milk, curry paste, and tempeh pieces. Simmer gently, covered for 10 minutes. Add the steamed broccoli pieces and heat through. Serves 4. (Serve with plain rice, a green salad or simple stir fry of julienned carrots and snow peas.)

Rice and Beans

This is another quick to assemble, nourishing dish: Caribbean Beans & Rice.
I typically use the following ingredients: 1 onion, 2-3 cloves minced garlic, 1 stalk celery (diced), 1 carrot (diced), 1 red pepper (diced), 1 large can stewed, diced tomatoes + an equal amount water, 1 large can beans (black or your choice) drained, 1 can corn drained, 1 cup rice, dried hot red peppers (a few pieces), Tabasco sauce, Turmeric 1 tsp, vegetarian chicken soup base powder 1 tbsp.
Fry the onion & garlic & celery & red pepper in a small amount of oil (until onion translucent). Add spices and veg'n chicken soup base powder. Add rice and keep frying a few minutes. Gradually add the remaining ingredients. Bring the pot up to almost a boil, then turn down to simmer for 30 minutes or so. The liquid should absorb nicely during this time, leaving a fluffy mixture of rice, beans and vegetables. (This is one dish I completely eye-ball as I have made it so many times, but just a reminder, when using rice....the equation is 2 (liquid) to 1 (rice)...hence 1 cup rice needs 2 cups fluid, in this case the fluid from the tomatoes + extra water.)

Of course, now I need to go downstairs and check my pot to see if my "eye" was accurate enough tonight?

(Rice & Beans was recommended, in times past, as a 'complete protein' for those choosing a vegetarian diet. However, current research now says it is not necessary to combine foods at a single meal to get all the amino acids . As long as you are eating a balanced, varied food diet, you should obtain ample amounts of protein.
You will also notice I have used Turmeric; this is one of those spices that has great health benefits (anti-oxidant, anti-inflammatory), hence I look for opportunities to add it to my daily intake. More about Turmeric on future posts.)

Chili....the variations are endless

Chili is one of my favourite dishes to prepare - it takes very little time, is nourishing, and there is always enough left-over for lunches or another dinner.
As the title says, they are numerous recipes for chili, but here is how I put together a big pot. Each chili tastes slightly different as I do not measure and the ingredients vary from one week to another. I would recommend this method to awaken your culinary soul!

Ingredients (usually!):
2 (19 oz) cans of beans (red kidney, chickpea, black-eyed, etc.), vegetarian ground round (optional), 1 can corn, 1/2 large green or red pepper diced, 1 onion diced, 2 stalks celery diced, 2 cloves garlic, 1 tsp cumin, 1 tsp chill powder, pinch dried hot chili, 1 can tomato soup + 1 cup water, 1 can (or less depending on your taste) tomato paste, Tabasco or similar - a few drops to taste, salt & pepper taste. << As mentioned, feel free to add whatever you have on board in your kitchen in the vegetable department. Keep in mind that you want some resiliency in your vegetables, meaning, not to mushy when cooked.>>

Assembly: in large pan, heat up 1 tablespoon oil. Brown onion, garlic, celery and spices. Add pepper. Drain your beans and add to pot. Add soup, water and tomato paste. Mix well. Add your "ground round" if using and corn. Temperature should be in the med-high range, but once you notice mixture bubbling, you can cover the pot and turn down to a simmer for approximately 20-30 minutes.

Most important tip - keep tasting & smelling & looking at the chili. Is it hot enough (meaning spicy)? What does it smell like? Is the consistency what I want? I like a thick soupy consistency.

When I was learning to cook as a teenager (at school and home), following a recipe was stressed (and results were assumed if you followed your recipe correctly). Generally, this has not failed me, however, I am always inspired by cooks who use their senses to cook (my husband is great at this). This is what I would like to encourage in my own hands on cooking.

Best of luck with YOUR version of chili!

(Serve with rice or crusty bread or corn bread. My husband tops it with shredded cheese, and I sprinkled some nutritional yeast on my bowl. Nutritional yeast was suggested to me just yesterday as an alternative to cheese (such as Parmesan) - I was quite impressed. It did taste cheesy much to my surprise.)

Chewey Oatmeal Cookies

This is an easy, quick oatmeal cookie recipe that can be customized for all tastes. In this house, my husband loves chocolate chips in his cookies and I love raisins in mine - so this afternoon's batch contained both! Here are the ingredients:

1/2 cup soy or vegan margarine (at room temperature)
1 cup firmly packed brown sugar (or almost 1 cup sucanat)
1/4 cup water
1 tsp. vanilla extract
1 ripe banana, well mashed
1/2 cup sifted all purpose flour
1/2 cup whole wheat flour (or spelt)
1 tsp. salt
1/2 tsp. baking powder
3 cups old-fashioned rolled oats
1/2 cup chopped walnuts (or raisins or chopped dates or chocolate chips)
(combinations of above such as 1/4 cup chocolate chips + 1/4 cup walnuts)

Preheat oven to 350 degrees Fahrenheit. In a large bowl, cream together the margarine, sugar, water, vanilla and mashed banana. In a separate bowl sift together the dry ingredients except the last two. Add the flour mixture to the creamed mixture and blend well. Now fold in the oats + raisins, nuts etc.

Drop by spoonfuls onto baking sheet and bake for 12 to 15 minutes. (Tip: to keep cookies uniform, I use a small ice scream scoop for each cookie, and flatten each dollop slightly with a fork.)

Faux Meat Favourites

These are two of the newest products released by President's Choice, carried by Fortino's. The meatless beef strips are very realistic, if you are looking for a faux meat. Texture, colour and taste much like a well done stewing beef (as I recall); the chicken, although well liked by my family, is less "authentic" taste wise. Overall, I would recommend both products, if you are still stuck in the "meat" mode of preparing a meal.

This brings me to wonder 'why would this product be appealing to a vegetarian consumer?'. A few years back when I started down this road, my children, then in their teens, would point out to me the paradox of claiming to be a vegetarian, while still flavouring food with a vegetarian chicken or beef cube. No snappy comeback here; I had to agree that this did seem strange.

Now several years later, here I am buying "meatless" beef strips. Why? I would answer a number of reasons, the least of all, being it's a new product, marketed as such and I'm a consumer (thus prey to the sophisticated ways of corporate advertising!). I am also a person who grew up eating meat for most of my life - so the conditioning of eating meat is still strong (the memory of meals with meat as the main focus). In a family that is not completely vegetarian, these products make it a little easier to switch the traditional hunk of meat for the meatless option, especially, when the appearance, smell and taste is very much like the real thing.

Do I purchase these and use these products daily? No, not even weekly. Given all the current research, I think everyone's goal is to make fruits, vegetables, legumes and whole grains the main source of calories in our daily diet. It would be far to easy to slip back into the old traditional "plate" of meat (albeit meatless), potatoes and a vegetable. I try to portion my plate with the vegetables, grain or pasta first and then add a protein source (beans, tofu or soy-based meat). Many of my meals are all vegetable, grain and beans and I am fairly confident I am getting all the protein I require.

Another point to keep in mind is that these new fandango products are also just another processed food. The nutritional breakdown looks fairly good on both, but still we should be eating foods in their natural state and moving away from consumption of processed foods.

Having said that, I will continue to buy these foods periodically to add variety to meal preparation and to give feedback to the retailer and suppliers, that yes I do want to see vegetarian foods on their shelves.

Avocado Butter

My teacher, Sr. Tinh Quang, sent me this recipe which I have just tried for the first time. While in Viet Nam, she says this spread is often used instead of butter. In the temples, the garlic/onion powder is omitted. I only had garlic powder (at least I think it was garlic powder) which is the only seasoning I used - completely omitting the salt and onion powder. Also, as avocados are not the cheapest produce to buy, especially in this neck of the woods, I found a package of 5 on the discount shelves (they had reached their peak, so it was make the "butter" tonight not tomorrow.) To make just a small tub you will need the following ingredients:

• 3/4 cups mashed avocado
• 1 tablespoon lemon juice
• 1/8 teaspoon salt
• 1/2 teaspoon onion powder
• 1/8 teaspoon garlic powder

Blend all ingredients till smooth. Keep refrigerated.

DELICIOUS RIGHT OFF THE SPOON!!!

If you are a "political" animal check out this site

I listened to several one minute speechs on CFRB talk radio this morning from Toronto Centre riding candidates for an upcoming by-election. One of the speakers, Liz White, caught my attention by the content of her message. Quite openly, she stated that Bob Rae would no doubt win the seat as a Liberal, but that you could still send a message to the politicians regarding the plight of animals (domestic and wild) and our environment. The party is called Animal Alliance Environment Voters Party of Canada. This is a link to their site; I think their platform merits some attention. There were two points that surprised me (but then I'm not politically savvy): In Canada, (1) our humane laws with concerns to wildlife and domestic stock have not been amended in over 100 years and (2) our environment record is one of the worst in the world, especially the tar sands in Alberta.

I will look into this deeply as it has piqued my curiousity and I need to know.

Communication between species

Getting back into the car this evening, to drive home after a trip to Chapters, CBC Radio's "As It Happens" was playing on the car station. The announcer was speaking to (I thought) an Australian judging by the accent, but as we listened, the speaker was from New Zealand. Being interviewed, was Malcolm Smith, a conservation officer with the New Zealand Parks Ministry. Apparently, today, he and half a dozen others were confronted with a beach whaling. They valiantly tried to get the whales back into deeper water, which was just a short distance away from where they were stranded. But as is often the case, the whales and humans became exhausted and were about to give up after hours of effort.

As the drama continued, a dolphin that frequents the area, named "Moko" by the residents, came upon the sight. According to Mr. Smith, his assistants and a group of spectators on the beach, the dolphin began to emit clicks and whistles - and here is the surprising aspect, the whales, within minutes somehow maneuvered about enough to follow the dolphin a few metres, make a sharp right turn, bringing them directly into the deeper water.

To all observers, it seemed that the dolphin had been able to communicate sufficiently to the whales, and thus bring them to safety. Yet minutes prior, unable to move, push, or motivate in anyway, the humans were almost resigned to another sad beach whaling. Mr. Smith, with reservation, thought that this incident alone may indicate the ability of species to communicate. Remarking that he was unable to speak either whale or dolphin, could not say for sure what the clicks and whistles meant.

Anyhow, I just had to tell you - what a wonderful story. I do believe we can "communicate" with other species on this planet and that the reverse is true.

Here for your enjoyment is a link to a You Tube video of a rather unusual relationship between a crow and a cat. (Thank you Sr. Tinh Quang for forwarding it to me.)

How to become an optimist (and here, I thought I already was one)

Four steps to becoming an optimist - here they are:

1. Accept that optimism does not mean "relentless cheer". It is about "engagement and persistence toward one's goals". Pessimists, it seems, are "skeptical that their own actions can lead to good results." This explains why one then gets stuck or worse, takes no steps at all. Discouragement sets in, as it seems the actions you are taking aren't resulting in the change you want to see (usually in others!).

2. Write down three positive things that happened in your day. But start the day with the intention to pay attention so that you will be aware of the good fortune that surrounds us (don't forget the mundane).("This will help convince yourself that favourable outcomes actually happen all the time, making it easier to begin taking action.") Ties in nicely with the first step - actions can lead to good results.

3. Journal but here's the shift: instead of emptying all the drivel and whining that's swirling around in your head, try envisioning a future that you desire and describe how it could come out of your present situation. (Ties in nicely with the Buddhist belief - we create our world with our thoughts.)

4. Use enthusiasm to cushion failure. (OK, I'm puzzled a little with this one. Will have to experience it to see just how this works.)

This is just what I needed - these steps were in the Toronto Star today (they sourced it from the April edition of Psychology Today). I know that I have been discouraged and wondering what good can come of this blog. Very little. But I do have a vision of the future and I have thoughts of what I can do in my present situation to educate people about the vegan or vegetarian diet. Those thoughts or dreams can take flight in action.

No matter what your goals are, if you are feeling discouraged, see if you can't tweak your approach to life with these 4 steps.

Zoglos New York Deli Style Franks

Southern Ontario was hit with a huge snow storm today. It is expected to continue into tomorrow. I'm not sure what the accumulation is at this point; let's just say a lot of snow. As we have a snow blower, I didn't have to do much shoveling, with the exception of the front and back porch. Not that it did much good, as within a few hours the wind had drifted the snow right back and even higher! My little dog, was crying to go out (as she refuses to use the litter box!), but I could not get the back door open and the sliding glass doors were frozen. Trying the back screen door again, I put my hip to it and just pushed as hard as I could. I did manage to move some snow, but only after the aluminum screen door completely separated at the seams. Oh well - at least the dog got out for her pee!

So what do you do on a snowy day like this? I made a miso-based soup, some Brownies (which turned out a little spongy) and for dinner I made myself a Zoglos deli style frank. Rather than a bun, I wrapped it in a pita pocket with sauerkraut and horseradish mustard. It was really delicious. A very quick dinner.

The Brownies, as I mentioned, were a little spongy. But this could be the result of me leaving them in the oven just a little too long. (Got talking to my neighbour who was clearing my driveway and forgot about the time.) But hey, they are chocolaty. I'm going to sprinkle some icing sugar on them to pretty them up.

Enjoy the last big storm of the season!

Fortino's offers more vegetarian options....

Grocery shopping this week, I was very encouraged to find in several areas of my local Fortino's,the usual and some NEW vegetarian entrees, meat replacements, tofu and TVP options. Until very recently, the limited selections were to be found in the "organic" section or by the bagged salad cooler. This week, though, I found my usual products plus the new ones in the departments mentioned, but also in the deli counter and meat aisle.

If Fortino's is positioning these products in a variety of areas within their huge super stores, I can only assume it is because (1) they are going to sell more product this way and (2) the demand must be on the upswing. A very good sign in my opinion. Not only is this good for people already eating "green" but it also puts the product in areas where they will be viewed by consumers who would not ordinarily see them and hopefully, purchase one or two. Not only was the store carrying more, but the new products were displayed in end of aisle coolers and in ample quantities (several rows / columns deep).

This comes at a turning point for me as I contemplate my reasons / motivation / purpose for maintaining this blog. I am finding myself slipping into despondency not only about the suffering associated with an animal based diet but other areas of excessive consumption as well. The Spectator today ran an article today about the devastation of rain forests for harvesting of trees to make palm oil. From what I have read, palm oil (like corn) is a product used (or hidden) in a multitude on products. It is not a healthy oil for us nor is the farming of the forests healthy for the animals that live in these dwindling habitats (orangutans, pygmy elephants to name just two) - more species to be add to the endangered list.

It is all rather overwhelming isn't it?

I will be taking a little time away from this blog just to think about where I want to go with all of this. Our teacher, in mixed conversation with a group of us, reminded 'think globally and act locally" and also suggested that one can become "hooked on aversion". (That's a confusing one...why would you be 'hooked' on aversion? Hmmm...something to think about.)

Action and thought; I'm thinking and I hope I take some action. As the saying goes, more to be revealed. Stay tuned.....

In-store dietitian, Veggie Table & Affinity Buffet

FYI: In-store dietitian service available at Main Street West (Hamilton) Drugstore (inside the Fortinos). Call 1-877-637-8589 for register for a one hour free consultation.
(I have been told that the RD is knowledgeable in specific requirements for vegans and vegetarians.)


Omni Television runs a vegetarian cooking show on Sundays at 4:30 called VEGGIE TABLE. The recipe for the "jambalaya" pictured in the side bar was taken from this show (slightly altered from their version). Good show - very realistic. This afternoon, the chef accidentally dumped in too much pepper because the lid on the shaker was loose. Oops....she quickly laughed it off and scooped / scraped out the pile. Any producer who would leave that blooper in really understands kitchen dynamics!


REVIEW OF NEW BUFFET @ Affinity Vegetarian Restaurant
(John Street, Hamilton)
D E L I C I O U S ! ! !
Visited Affinity on Friday for lunch with my son. The owners have put together a small but ample selection of their wonderful dishes plus two large urns of soup. Unfortunately, we missed the soup and started at the buffet table. Once we ate the various samples of the varied dishes we went back to have just a bit more of what we particularly loved. (Hence no room for soup!). My favourites were the battered eggplant which was browned in a thick savoury sauce, and a seitan, carrot & white radish stew. We rounded out our lunch with a pot of Roiboos tea in the most charming small tea cups with saucers. Service as usual was friendly - I love this place! Buffet is $8.99 per person and pot of tea was $5.99.

So what exactly, are we OK with?

Attached is a recent picture of my son's pet ferrets. Last week, the white ferret succumbed to a type of cancer of the pancreas. The tumours on her pancreas affected the secretion of insulin into her blood stream. During the brief 8 months that this condition manifested, we (my husband, myself and anyone who happened to be in the house and receive the brief lecture) became adept at recognizing the signs of an impending attack. To counter the high level of insulin, we had to get some sugar into her. Sometimes, it was fairly easy as she would be in the very early stages of an attack. But others times, she would be in what appeared to be a full coma. You would think that after 8 months of scheduling our lives around this little ferret's attacks, we would have been relieved to see her pass away. I would have thought this especially for my husband, who got up faithfully, every night at around 2:30 to give "Gracie" her high sugar content sap, so that she would make it through the night. And you would think we were prepared to handle her demise as it was "to be expected".
Last Monday night, when I got home from work, she was rather lethargic. Despite a generous dosage of syrups and sap, she did not recover as she always had. I left her bundled up in her cage to do a few things, make some dinner, etc. Once done, I again picked her up and tried to get some sugar into her (we were using a infant's syringe to administer the diluted sugar concoction into her mouth or rubbing as much sap on her gum line). Still carrying her around by the time my husband got home from work, he also tried. But within a short time, she began convulsing. Both of us held her during this episode. Eventually, after about two hours of violent whole body seizures, she settled into a coma. The next morning, she was no better and was still comatose. My husband, somehow, gathered up the strength and took her to a local cat hospital where she was euthanized. At the end of my work day, I picked up her little body and brought it home so we could bury her in the spring. I cried a lot that evening. I know my husband and son also shed tears.
You might ask to what is the point of all this? It was just a ferret. We must be some kind of weird emotional animal types. Why all this drama over a dumb animal compared to the nightmarish suffering going on all over the whole globe at any given moment?
A brief and simple explanation: love, attachment and compassion.
At dinner, a night or so after this took place, I mentioned to my husband how much I missed her energy, her curiousity, her gentleness (not once did she every hurt us by biting), her little licks, seeing her scampering across the floor or playing with Coco, the other ferret. With all the years that we have had "pets", have they all not exhibited the same behaviour and traits? How can we deny that this is the same for all other animals, be they domesticated or wild? Whether or not we understand the complexities of other species, we can at least consider that they are here for their own purposes. I question again, how easily we eat animals?
As some have reasoned, the animals we eat are raised for that purpose, why else would they be here? Or, our ancestors ate meat, so it is natural that we do. Not exactly accurate... and the often stated "I'm OK with eating meat". This particularly irks me. I have yet to confront someone after hearing that statement. But I would like to ask, what is it about miserable living conditions, abusive handling, terrifying, mass slaughter, removing newly born offspring away from the mother, that you are OK with?
None of us are without complicity. The consumption of animals and the use of the by-products is such a huge industry. But I strongly feel that we as a society are "OK" with it because, most people do not understand or feel compassion with regards to this particular matter. We are brought up with a "dualistic" point of view - everything is outside of us and separate from us. Hence we are able to separate from the issue, never considering animals as deserving rights. Once labeled and identified as objects for our sustenance, the question never arises again for some.
But if conditions change, as they did for me, and you "see" with a different eye, your attitude will also change. I am shocked at how easily it was for me, one little person, to eat so many animals in my years and never give it a second thought (not even a first thought!). Now only a short step away from the meat-eating culture, and really only a few years, I do consider how a piece of cheese or a bit of milk in my coffee came to be there. (Recently the Canadian dairy council put some huge 1/4 page ads in the local newspapers. The marketing was all a-glow with love and health and I just thought what a pile of bull-shit that was!)
When the life force that animated our little Gracie, the same force that animates me and all of us, was terminated, I grieved for her. We are all one and the same.
This spring when the ground thaws enough, my husband and I will dig a little hole and lay her body in it, to break down the components. Some Lily of the Valley or other plants will grow over the spot.

Carrot & Beetroot Salad

From the GI (Glycemic Index) blogspot dated February 1, 2008

Researchers from the Health Science Centre at Jikei University in Tokyo , studying 18,000 subjects came up with the following easy to remember 1 - 2 -3 grid to help people change unhealthy patterns into health promoting habits. Incorporating all 3 steps into your lifestyle will result in lower measures of "metabolic syndrome" (high blood pressure, high blood glucose and blood fats, abdominal obesity).

NONE OF - 1 - SMOKING


LESS OF - 2 - FOOD & ALCOHOL


MORE OF - 3 - EXERCISE, REST AND ENJOYABLE ACTIVITIES.


Simple? Yes. Nothing we didn't already know? True.

Turns out though that a number of us have a hard time following these guidelines even knowing the obvious - that we are going to feel and be much healthier.



From the same newsletter, I decided to try the Carrot and Beetroot Salad. Who knew that a beet (uncooked) is basically a bulbous carrot? I always assumed you had to cook and pickle beets to enjoy them. Curious? Try this recipe; even my husband who is not a huge fan of salads, enjoyed it. We were both surprised by how satisfying this combination was - crunchiness, sweet & sour , colourful - eaten with chopsticks, we actually savoured the taste and texture! A nice change from the usual sit down, eat, get up and leave the kitchen, all within 5 minutes maximum (regardless of how much time one took to prepare the actual meal!).

I adjusted the dressing to my taste by adding some ginger jam (about 1 tablespoon).

2 cups salad greens, 1 crisp green apple, chopped, 2 medium carrots, grated, 1 medium beet, peeled and grated, 2 oz. almonds roughly chopped.

2 tablespoons lemon juice, 2 tablespoons olive oil (you can use the lemon juice to coat the apple slices - but I combined both and then added the ginger jam as I felt the taste was too sour).

Layer serving dish with greens. Mix all other ingredients and pour dressing over. Toss and pile over the salad greens. (Pictured at right under caption "For dinner tonight...").

Eloquent words...

From Moonpointer this morning, here is a link to a posted remark from a lady named Jane.

Her words are so eloquent and to the point. Click here to read further... scroll down on the page to "Comments".

Source: http://flickr.com/photos/elparaisodemari/1214738823/

All of life is motion -- birth, death, and rebirth -- that binds men to the truth within them. All things exist because of co-dependency (LET's not KILL this beautiful animal!)

He should not kill a living being,
nor cause it to be killed,
nor should he incite another to kill.
Do not injure any being, either strong or weak, in the world.

Sutta Nipāta 2.396

Affinity Vegetarian Restaurant, Hamilton, Ontario

Affinity Vegetarian Restaurant is now or will be offering a buffet style option (January 2008). For those of you not familiar with this restaurant, it is located on John Street near the Undermount. The current owners opened in what was formerly the Budapest Hungarian Restuarant. I am not sure the exact date that the buffet bar is scheduled to open, however, I have linked the name above to a site that provides the address, directions and telephone numbers.

Having been to this family style restaurant a few times, I can vouch for their tasty cuisine (their faux "meat"and candied lotus root slices are always dead on the mark without fail!) There is also a wall display of unique tea pots, teas and tea accessories all for sale; I am always fascinated by the original and creative shapes and designs of the pots. While you are waiting for a place to sit or on your way out, you will pass by this area - it is well worth taking a few moments to view this little "museum" of tea artifacts.

Image Source: http://www.flickr.com/photos/tortugadeldesierto/1627205600/

Orange Date Muffins

On the weekends that my husband is not working, it is our habit to go out in the mornings for a coffee, take the dog for a walk and just spend some time together. Lately, we have discovered a new coffee shop that we have both fallen in love with. It is called My Dog Joe Cafe (located in Westdale on King Street West beside the Westdale Theatre.) The interior is lovingly decorated with local artists work on the walls (for sale), recylced chairs, kitchen tables and an old couch with coffee table facing the large picture window on the street front. The young staff bake all their own muffins, cookies and deserts, using organic ingredients. They serve fair-trade, shade grown coffee and various teas. Light luncheon fare is also on their menu. We love the atmosphere and what we have tried so far (muffins, cookies and coffee) have all been delicious!
After this mornings treat, I was inspired to do some baking of my own. So upon my return home, I put together these Orange / Date Muffins, tweaking an old basic muffin batter recipe (and veganizing it!). Very quick to assemble and quite tasty.

2 cups whole wheat flour
4 tsp baking powder
1/2 to 3/4 tsp salt
1 cup sugar
1/2 cup soya milk
1/2 cup orange juice
1/2 cup canola oil
2 flax eggs*
3/4 cup chopped, pitted dates
(*1 egg = 1 tbsp ground flax + 3 tbsp water*)
( let the flax eggs stand a bit to thicken before using)

Mix dry ingredients in a bowl.
Whisk together the wet ingredients.
Add wet ingredients to dry and mix until moistened.
Add dates and stir into mixture.

Prepare muffin tin (or use cupcake liners).
Bake at 375 deg F for 15 to 20 minutes.
Recipe makes 12 medium sized muffins.

Christmas 2007

Chestnut Tourtiere pictured. I discovered this recipe in the Homemaker's online magazine. As I have mentioned before, I grew up eating my mother's tourtiere and especially loved eating it on Christmas Eve after coming home from Midnight Mass.

For the last several years, I have tried a couple of "vegetarian" tourtieres. One with TVP, one with lentils and now this one with mushrooms and chestnuts. This one is the best so far!

Preparation was rather labour intensive (thankfully my husband got in on the act and took care of preparing the chestnuts). The end result though was OK (impressive enough) and the leftover pie even better a day or so after. But again, I must warn you, it does take some effort.

(Note: you can click on the highlighted Chestnut Tourtiere to go directly to the recipe. I adjusted ingredients to make this a vegan version ie. flax eggs, etc.)


SWEET POTATO AND COCONUT SOUP

This is the soup I mentioned in my last entry. As I had not purchased enough of the juices to make it twice, I substituted pear nectar and apple sauce which I had on hand, for the pineapple and orange juice in the original version. My family actually liked this combination of flavours better as it was less sweet. However, both soups were delicious and lovely to look at! Give it a try; I can almost guarantee you will love it!

2 Tbsp olive oil
2 onions, peeled & chopped
2 stalks celery, chopped
2 tbsp ginger, peeled, finely minced
1 1/2 tsp curry powder
1/4 tsp nutmeg
1/4 tsp sea salt
5 cups vegetable stock
5 cups chopped sweet potato
1/4 c lemon juice
3/4 c unsweetened pineapple juice (or pear nectar)
3/4 c unsweetened orange juice (or apple sauce)
1 bar coconut cream, chopped
1. Heat olive oil over medium heat in a soup pot. Add onion, celery & ginger. Saute until soft.
2. Add curry powder and nutmeg to onion mixture. Stir and cook for a few seconds.
3. Add salt, stock and sweet potatoes. Bring to a boil, then reduce to a simmer and cook until potatoes are soft.
4. Add remaining ingredients and cook until coconut bar has dissolved.
5. Remove from heat and puree until smooth.
6. Add salt and pepper to taste. Add more stock if necessary to achieve desired consistency.

(Original recipe source: Refresh by Ruth Tal with Jennifer Houston).

Fresh and Refresh

Last evening, I gathered with the members of my Buddhist community for a vegetarian / vegan potluck dinner. Our teacher, Suco T.Q. hosts these dinners throughout the year, and without fail, they are always well attended and enjoyed by all participants. The food is always top notch, with our cooks bringing out tried and true dishes or new and exciting ones.

Typically, I do a combination of both - making something I know is a winner but also experimenting with something new. Last night, I took the occasion to follow a recipe for sweet potato & coconut milk soup (from Fresh, a vegan restaurant/juice bar in Toronto). What a fabulous recipe - subtle hints of ginger, pineapple & orange, the pureed texture, the colour - my hats off to the chef who created this dish.

Another delightful dish was a swiss chard pie. I didn't get a chance to discuss the ingredients with the person who brought this, but it was delicious. From what I could tell, the two-crust pie held a filling of swiss chard and cheese but in delicate ratio - neither was overpowering (ie not to heavy on the cheese, nor the stronger chard). The result was an amazingly light pie, with this delectable filling. (I'll try to get the instructions on this next time I see this member.)

One of our sangha-mates, a marvelous cook brought several traditional Filipino desserts. I tried a rice & sesame seed patty, drizzled in a light syrup. How to describe, hmmm.....a firm, chewey, sticky, sweet "cookie" with a delicate sesame flavour and that syrup? What was that? Honey?

Oh so many dishes - all so good. If only all gatherings were like this and really. why could they not be? As my own extended family's Christmas celebrations near, I have chosen to prepare the foods that they enjoy. My dear sister-in-law, bless her heart, has taken on the job of preparing a turkey. Although this will not be a vegan dinner, I am preparing vegetarian dishes. I am not sure what it is that prevents me from preparing completely meat and dairy free dishes. But it seems to be a combination of stress & fear. Large dinners (20 people) are not my forte; thankfully, the cooks in the family do contribute each year so no one person is stuck with the immense job of creating all the dishes. But I do entertain in my personal thoughts just announcing to one and all, "there will be no turkey this year - it will be a Green Christmas!"

" The radical invents the views. When he has worn them out, the conservative adopts them."

Mark Twain

NFB of Canada - Animals

This past Sunday, I watched a DVD I had purchased from the National Film Board of Canada, called Animals. The film follows a married couple who have purchased an abandoned farm and decide to raise their own animals as well as establish an equestrian centre.

Jason Young starts out by describing himself as an animal lover but also a meat eater. Naively, he thinks that if he wants to eat the meat, he should also be able to raise the animal. He begins with a couple of pigs but quickly adds chickens, rabbits, sheep and a couple of steer. The animals are named; I immediately thought 'oh, that's a mistake'.

Throughout the four seasons that this film moves through, we see the animals thriving. But we are also treated to their demise, one by one. Jason,a rather delicate, hippy looking young man, did not appear to look like the type who would be able to go through with this (my judgment - what would someone look like who could?). I was mistaken. With the mentoring of his relatives who are also in the farming business, he learns how to kill, skin, butcher and hang the animals. Only at the very end when faced with killing his favourite animal, a young steer, does Jason completely back out.

This was by far the most disturbing image for me (and there were a few - some I could not watch and left the room). As Jason says, he got himself off the hook, but not his animal as no one has a full-grown pet steer (why not, I thought, hoping against hope that the animal would be spared). He takes the young steer to another farm, where the cow is stunned, his artery pierced and he is left, thrashing about on the cement, while his life force slowly ebbs away into a drain.

I have been with both my parents when they took their last breathes. Death came upon them peacefully, especially for my mother. I was saddened to see a different view of death in this movie.

The film ended with this image, followed by the faces of the husband and his wife, who continue to eat meat. As Jason says early in the film, farming is all about control. He continues to eat meat albeit all the more wiser for his experiences.

I cannot pass judgment on this couple; in fact I think it was rather brave of them to even attempt this experiment. They raised the animals and grew attached to them and the animals trusted them in turn. Jason was unflinching in facing whatever emotions arose when it came time to dispatch the animal.

Nevertheless, I was completely disheartened by the taking of life, if not in a detached manner, then certainly in a business like way. And why? All to simply satisfy our palates.

Triceratopped Spice Cake

Source: Foods That Don't Bite Back by Sue Donaldson

Ingredients:
1 1/2 cups (360 ml) all purpose flour
1 cup (240 ml sugar)
1 tsp (5 ml) baking soda
1 tsp (5 ml) cinnamon
1/2 tsp (2.5 ml) allspice
1/2 tsp (2.5 ml) salt
1/2 cup (120 ml) cold water
1/2 cup (120 ml) applesauce
1/3 cup (80 ml) vegetable oil
1 tbsp (15 ml white vinegar)
5 tbsp (70 ml) brown sugar
3 tbsp (45 ml) margarine
1 tbsp (15 ml) soya milk
1/2 cup (120 ml) shredded coconut

Preheat the oven to 350 deg F (175 deg C). sift and combine the flour, sugar, baking soda, cinnamon, allspice and salt.
In a separate bowl combine the water, applesauce, oil and vinegar.
Make a depression in the dry ingredients and mix in the wet ingredients. Beat until smooth.
Pour into an ungreased 8 in (20 cm) sqaure pan. Bake for 30-40 minutes, until lightly browned on top.
Cool before icing.
In a small pan, bring the brown sugar, margarine and soy milk to a boil. Remove from heat. Fold in the shredded coconut. Pour over cake.
(Alternative toppings: Spread a thin layer of raspberry or apricot jam over the top of the cake.)
(Alternative toppings: Before baking the cake, cover the top with an overlapping layer of thinly sliced apples, peaches or pears.)

From The Globe and Mail - A New Lease on Life

It's 12:30 - I'm at the office, just finished my lunch and thought I would do a little surfing for the remaining time left in my break. One of my links is the Globe and Mail online newspaper.

On the main page, I found this very moving video of a documentary of a farmer from Maine (I believe). Watching this man talk and seeing his dairy herd brought back memories of my relatives' farms in Quebec. This is what farming is and should be - it is in his heart and his blood. Not only does Mr. Tibbetts talk openly about his journey as a farmer, but also as a man. Take a look - it will warm your heart on this cold November Thursday.

Potato Pancakes

This season's (Nov-Dec/07) issue of Vegnews, Tales of Paprika*, had a beautiful picture of Potato Pancakes with a dollop of sautéed mushrooms. I have always wanted to try making potato pancakes and was inspired by the photography to give it a go for tonight's dinner.

The recipe is incredibly easy, once you do the prep work and the results were very tasty. My husband has perfected his sautéed mushrooms and prepared them as a topping (he fries his caps and stems in olive oil and a little garlic until tender). Other suggested accompaniments are: vegan sour cream (ex. Tofutti's) or cinnamon laced applesauce. We each tried one with some of Quebec's finest maple syrup. I would recommend these - we loved them. (Tip: take the time to cook them for the full amount. Mine were slightly undercooked but still yummy!)

*(There is no paprika in the recipe but I might try a pinch in my next go around with these!)

Serves 4

Ingredients:
1 1/2 lbs potatoes (3-4 potatoes)
1 small yellow onion
1 tbsp fresh parsley, minced
1/4 c unbleached all-purpose flour
1/2 tsp baking powder
1 tsp sea salt
1/4 tsp freshing ground black pepper
Oil for fying

1. Peel and grate potatoes, then place in a colander set over a large bowl. Using your hands squeeze out the excess liquid from the potatoes. Pour off the liquid and place potatoes into bowl. Grate the onion and add to the potatoes along with the parsley, flour, baking powder, salt and pepper. Mix well.
2. Preheat oven to 275 degrees. Heat a thin layer of oil in a large skillet over medium heat. Take a heaping tablespoon of batter and flatten it before gently placing in into the hot oil. Make 2 or 3 potato pancakes and place into pan (do not over crowd - my pan could only hold 3 but my tablespoons were generous). Fry until golden brown on both sides turning once (about 8 minutes).
3. Repeat with remaining potato mixture, adding more oil to the pan as needed. Remove cooked pancakes to paper towels to drain and then to oven proof plate in the oven to keep warm until the whole batch is complete.

Serve with suggested toppings (see above) and enjoy!

I don't eat this way for my health...

Call me a Pavlovian dog, but when I see a quiz, specifically ones with 10 questions or even better - 5, I am compelled to read on. My obsession must be abating. I find now, that instead of gathering the equipment needed to "take a quiz" (paper, pencil, selecting a place where I will not be disturbed) I peruse the items, with contained glee, not even bothering to sit down, reading & tallying points in my head. No mean feat, considering I am mathematically challenged!

Yesterday morning, was a perfect example. You may have noticed, if you live locally, the "Will you live to 100?" article in yesterday's Spectator. Only 5 questions. Perfect. True or False (idiot proof). It was the last one, #5, that was the clincher. You'll see why.

1. The thinner you are the longer you'll probably live (T or F).
2. Sleeping at least 8 hrs a night can add years to your life. (T or F)
3. Early retirement will protect you from life-shortening job stress. (T or F)
4. People who eat candy live longer than those who don't. (T or F)
5. Giving up meat and animal protein will increase your lifespan. (T or F)

So you can see by my high-lighted T's and F's which were the correct choices. Anyone could have passed this quiz with flying colours. Even me. They were trick questions - I was surprised by a couple of the explanations.

(1) I knew that a few extra pounds on our frames as we age is a good thing, particularly for women.
(2)I did not know that 5-7 hours of sleep was optimal (hell....some nights seem like I'm awake for 5-7 hours!!) but yes, I did know that excessive sleeping was a symptom of depression. I wouldn't call an 8 hr sleep during the night excessive nor indication of depression.
(3) Enjoy your work and you won't want to retire. The study indicated that people who retired at 65 outlive those who retired at 55. (Dam... that was my magic number.)
(4) People who indulged in a few sweet treats during the month lived on average 11 months longer (this brought to mind all kinds of amusing scenarios). As we all know, in particular dark chocolate, with it's good for the heart properties is a favourite. (Mmmmm...I keep a Cocamino Dark Chocolate bar in my desk at work and have 2 squares every day. I don't know about my heart, but my mouth says it is good.)
(5) and finally....guess who lived the shortest? Vegans. According to a German study, the moderate vegetarians (what's a moderate vegetarian?) had the longest lifespan. (But could this be offset by those 11 months in (4) above by indulging in more candy?)

The quiz was reprinted from an article published by Rodale Press, written by Amanda MacMillan. What was not provided were the sources. Amanda only included rather vague references such as "Harvard study" and "German study". I don't know who funded the studies either.

I leave you with a quote from for a "Future to be Possible" by Thich Nhat Hahn (page 107):

Some vegetarians are too extreme, and are unkind to those who cannot give up meat-eating. I am more comfortable with a meat-eater than an extremist vegetarian who is filled with self-righteousness. (as said by Sister Chan Khong).

Ouch....that hit a nerve... just a bit.

Sights & Insights

This past week has brought some interesting sights and insights. Four days a week on my way to work, I pass, twice a day, the same farms and observe who is where, doing what. The first farm I pass has a few cows, the second one has sheep and the third has horses with one donkey. On occasion, the fourth farm often has two bulls grazing peacefully. They usually disappear after a couple of weeks, as do the sheep, only to be replaced by new bulls and sheep. I wish them all well as I drive by and try to just enjoy the sight, but within that sight of course is no bull, no sheep. They are both a commodity and once they are "ripe" for harvesting, off to the abattoir they go.
Last evening while out for a coffee with my husband, we passed an empty livestock truck. A huge well maintained Volvo truck pulling the empty trailer. I felt bad and wished that the driver could find some other work. Today at work, I received a phone call from a poultry processor looking for a motor. But this time, remembering the words of my teacher, I realized that this person was also my teacher, a "Buddha". I could be with this caller without resentment, angst or judgement.
Maybe some of you have seen the YouTube video, Nora the Cat playing the piano. I recently viewed it and was watching this cat paw the keys of the piano, while in the background a piano lesson was being taught. The cat would carefully paw a key or two, lay her head down close to the keys, come up for a bit, change paws, strike some more notes. I have three cats of my own and they do not seem that interested in anything other than eating, sleeping, and staring intently at the bird feeders (mind you I do not own a piano either). Curiousity about this cat, Nora, and what compelled her to "play" with the piano got me thinking about animals, specifically how they might also be evolving just as we humans are.
Sheepishly (no pun intended), I off-handed mentioned this to my meditation teacher, Sister Tinh Quang. To my delight, she responded with the most thought provoking letter which I have attached below. I hope you enjoy reading it and that it brings a smile to your face as it did mine.

Hi, Q. Prasad.

Yes, I believe animals are evolving just like us. Some, I believe, are bodhisattvas; you've heard of animals that save people's lives, or help a child with a handicap, or help adults with emotional problems. They certainly are more forgiving than humans, and love unconditionally. A sheltie I knew, Delamantha's Desiderata (you can google her or go to www.delamantha.com), was owned by a woman I know who became a buddhist nun. When the dog was dying, at Gaden Choling Tibetan Temple, chanting was done by the monks and nuns to help her become a human in her next life. Her ashes were scattered at Dharamsala.

When I watch cats, I think ... they practice Zen better than most people. Eat when hungry, sleep when tired, and play often. I believe that all animals, except humans, have this ability to be in the moment. The ability that humans have is to have a deep understanding of the Dharma i.e. impermanence, conditioned existence, and karma. Unfortunately, they don't often know how to practice it; to bring it into the moment.

If your thinking came about as a result of watching Nora, when I was watching her I could only think that she was enjoying what she was doing. I can't help but think that animals can appreciate music. Nora loves the sound of the piano, and responds to the other people playing. Animals can appreciate beauty. Baboons have been observed going to the edge of a cliff in Africa every evening to sit and watch the sunset. I knew a Sheltie who always ran to sit beside the stereo whenever Beethoven's 5th Concerto was being played, and leaned in toward the speakers. He'd start to run from wherever he was before the previous piece of music was over, as he knew the 5th was next. Koko, the signing gorilla, was able to make up new words. For example, when she saw a duck for the first time, she was asked what it was and she signed, "water bird."

We've been so homocentric for so long, that we think that we are a higher life form. We are a different life form. My dogs could do things that I could never do, as can my cat. I can do things they can't do. Does that make me "higher?" It only makes me different.

Don't worry, I won't let you be a cat lady. Did I tell you that I know a Japanese Bobtail looking for a new home?

Metta,
Sister Tinh Quang

From Gail Davis' VEGETARIAN FOOD FOR THOUGHT

World peace, or any other kind of peace, depends greatly on the attitude of the mind. Vegetarianism can bring about the right mental attitude for peace.

In this world of lusts and hatreds, greed and anger, force and violence, vegetarianism holds forth a way of life, which if practiced universally, can lead to a better, juster, and more peaceful community of nations.

U NU (THAKIN NU) 1907-1995
Former Prime Minister of Burma

Until he extends the circle of compassion
to all living things,
man will not himself find peace.


Albert Schweitzer, MD, PhD 1875-1965

As long as man continues to be the ruthless destroyer
of lower living beings, he will never know health or peace.
For as long as men massacre animals, they will kill each other.
Indeed, he who sows the seeds of murder
and pain cannot reap joy and love.

Pythagoras
6th Century BC

People often say that humans have always eaten animals,
as if this is a justification for continuing the practice. According to this logic, we should not try to prevent people from murdering other people, since this has also been done since the earliest of times.


Isaac Bashevis Singer, 1904-1992
Author, Nobel Laureate, Holocaust survivor

Depression & Essential Fatty Acids

The Todo Institute Newsletter (current issue) contained contained an interesting piece about depression and Omega 3 and 6 in the diet. We have all heard about EFA's or essential fatty acids, and in particular Omega 3 and Omega 6. EFA's cannot be produced by the body, hence we need to ingest them from our food choices. The recommended ratio by dietitians is 1:3 (Omega 3 to Omega 6). The typical diet in this part of the world is the reverse, 15:1 (Omega 6 to Omega 3). Apparently, this is to due to our consumption of meat, animal products and common cooking oils.


And what does all of this have to do with depression you might ask? The writer continues, referring to the April 07 issue of Psychosomatic Medicine, that researchers looked at people whose diets were high in the Omega 6 to Omega 3 ratio and found that these people manifested more depressive moods. These scientists felt that diet does have an effect on the body and even more so, for people living with depression.


You will often read that eating fish is a sure way to make sure you are getting proper EFA's, but here is an interesting point made by the Physicians Committee for Responsible Medicine . The Omega 3 found in fish oil is not as stable as the Omega 3 found in plant sources. Fish oils tend to decompose and in doing so can release those dreaded "free radicals".

If you are following a vegan or vegetarian pyramid here are some sources of both Omega 6 and Omega 3:

OMEGA 3: flax seed (contains twice the amount found in fish oil); mustard seeds, pumpkin seeds, soya beans, walnut oil, green leafy vegetables, grains, spirulina, flax seed oil (or linseed oil) canola oil, soya oil

OMEGA 6: vegetables, fruits, nuts, grains, hemp seed, safflower oil, sunflower oil, corn oil, soya oil

One of my favourite sources is hemp seed hearts which I sprinkle on my cereal in the morning. I also use ground flax seed as well. Fortino's sells Manitoba Harvest Hemp Oil and Seeds. My son has also purchased hemp hearts in bulk at the Horn of Plenty in Dundas

If you are interested in reading the in depth details, click on the highlight links above.
I'm repeating myself here, but I highly recommend the PCRM website for interesting and useful information about a plant based diet.

Kung Pao Tofu with Broccoli and Peanuts

The Hamilton Spectator ran this recipe on Sept. 27th and I prepared it to take to my niece's Thanksgiving family dinner. The ingredient list might look rather daunting but this dish went together fairly quickly and was quite tasty. In hindsight probably not the best choice to take out (i.e. potluck), as it should be taken from stove top to table immediately. In any case, I was happy with the result and will definitely make this again.

Ingredient List

• 1 lb (450 g) extra-firm tofu, cut into 1/2 inch slabs
• 2 tbsp (30ml) scallion, white part only, plus 2/3 cup scallion greens, cut into 1-in (2.5cm) lengths
• 1 1/2 tbsp (22ml) minced garlic
• 1 1/2 tbsp (22ml) minced ginger
• 1/2 tsp (2ml) hot chilli paste
• 1 c (250ml) sliced water chestnuts
• 2/3 c (160ml) chicken broth (vegetarian brand)
• 2 tsp (10ml) low-sodium soy sauce
• 2 1/2 tbsp (37ml) rice wine or dry sherry (I used rice vinegar)
  
• 2 tsp (10ml) sugar
• 3/4 tsp (3ml) toasted sesame oil
• 2 tsp (10ml) Chinese black vinegar or Worcestshire (I used Bragg's Liquid Amino)
• 3/4 tsp (3ml) cornstarch
• 3/4 lb (340g) broccoli, ends trimmed, stalks peeled
• 1/4 c (60ml) canola or corn oil
• 3/4 c (180ml) dry-roasted peanuts

Preparation:

1. Press as much moisture out of tofu block as possible (wrap tofu in paper or cloth towel and place weight on top like a cast iron pan). While tofu is pressing, prepare the seasonings and sauce.
2. In small bowl - mix the minced scallions, garlic, ginger and chili paste. In another bowl - place the scallion greens and water chestnuts. Set both aside. In medium bow - mix the broth, soy sauce, rice wine or vinegar, sugar, toasted sesame oil, black vinegar and cornstarch. Set aside. Bring a large pot of water to boil. Cut the broccoli into bite-size pieces, cutting the stalks into 1-inch slices, on the diagonal. Boil the broccoli for 3 minutes. Drain in a colander under cold running water and place in medium bowl. Set aside.
3. Slice the tofu into pieces about 1/2 inch (1.3cm) thick and 2 1/2 inches (6.3cm) long. Using heavy skillet, heat 1 1/2 tbsp oil on high. Place half the tofu in the pan and sear for 3-4 minutes each side until golden brown. Remove and drain. Add another 1 1/2 tbsp oil to pan and repeat with remaining tofu slices. Remove final slices and drain.
4. Add remaining tbsp of oil to pan. Add scallion-ginger mixture and stir-fry for 15 seconds. Add scallion greens and water chestnuts and cook, stirring about 1 1/2 minutes. Add broth mixture and stir until it thickens (about 1 minute). Add the broccoli, tofu and peanuts. Toss lightly. Serve hot.

Some tips - use a really large skillet for this if you are using a couple of stalks of broccoli as I did (probably more than the recipe suggested). Also, when frying at high heat, this combo really spits - make sure you are wearing an apron and stand at arms length away from the stove!

Middle Eastern Nut Cheese

I found this recipe on the Vegetarians of Alberta website and made it as one of my contributions to our family's Thanksgiving dinner. I was expecting it to be creamier, maybe because of the word "cheese" in the recipe name, but after blending the ingredients at various settings for several minutes and fearing I was going to burn the clutch on my blender, I stopped the whirring and turned the "cheese" into a bowl. The texture, even after all this blending, was still crunchy and a bit lemony for my taste. As well, I thought it lacked body in some way. Most of the family tried it and found it good - but some suggestions were: add more garlic, try adding a bit of red curry paste. So I leave this for you to try. My opinion: interesting texture but needs more garlic and possibly a curry or chilli paste to. (I might also try blending this in a food processor to get a creamier consistency.)

This makes 1/2 cup of dip.

Ingredients:
3 Tablespoons pine nuts, 3 tablespoons chopped macadamia nuts, 3 tablespoons chopped walnuts, juice of 1 1/2 lemons, 1/3 cup fresh parsley (or more) chopped, 1 clove garlic minced, 7 dashes Bragg's Liquid Amino, dash Nama Shoyu soy sauce.
Blend all ingredients in blender or food processor.
Serve with crudites, crackers or in sushi.

Thanksgiving

It is 7:26 A.M. and I have been up an hour and a half this fine Friday morning. Got up at 6ish to have breakkie with my husband before he left for work. It is also the Thanksgiving weekend - which means I'll be on my usual crusade to clean the house, get some groceries in, make some nice meals. Both my sons are home with their partners, and on Sunday we will join my extended family for a lovely dinner. While surfing the net, I found a lovely recipe for "Middle Eastern Nut Cheese" which I am going to try out. I will also be making a Kung Pao Tofu with Broccoli and Peanuts entree - both of these will be my contribution to the traditional turkey feast that my niece (a chef) is sure to have.
In the course of this last hour, I have visited some interesting sites but the last contained a most inspiring piece which I thought I would share with you. I believe I was on the Vegan Freak blog which is run by a married couple who are teachers at (in their words) a liberal arts college in New York state. The wife stated that in preparation for one of her classes she had found a quotation from Victor Jara, a Chilean human rights activist. I found the same quotation, as she had done on Wikipedia. Here are Victor's words about what love means...

Love of my home, my wife and my children.
Love for the Earth that helps me live.
Love for education and of work.
Love of others who work for the common good.
Love of justice as the instrument that provides equilibrium for human dignity.
Love of peace in order to enjoy one's life.
Love of freedom, but not the freedom acquired at the expense of others’ freedom, but rather the freedom of all.
Love of freedom to live and exist, for the existence of my children, in my home, in my town, my city, among neighbouring people.
Love for freedom in the environment in which we are required to forge our destiny.
Love of freedom without yokes: nor ours nor foreign.

Jara was brutally beaten, tortured and then executed for his activism. Strange isn't it how things come into our path, our view. I had never heard of Victor Jara until this morning, but when I read these words, I thought how appropriate on Thanksgiving, on this day in our lives when so many people on this globe are not free to love, to live and exist without fear.
I am thankful that this morning I was free to have coffee with my husband, that my son is free to sleep downstairs on the couch, that my other son is free to drive home today, that I am free to earn enough money to feed us all, and free to live my life surrounded by good people, loving family and friends.
May your weekend be a peaceful and joyful one. Be thankful.

Dairy Free Recipes

Courtesy of Vegetarian Times, click here for a delicious chilli recipe!

Could a vegan diet help diabetics?

If you have visited the website of Physicians Committee for Responsible Medicine , you will know that Dr. Neal Barnard has studied the benefits of a vegan diet as it relates to diabetes. My brother-in-law was recently diagnosed with the disease at the beginning of the year. The diagnosis was only made after he became very ill and had to be hospitalized to get the condition under control. It has been several months since then. A couple of weekends back, I saw him at a family barbecue, which included the usual burgers, but also several colourful salads. I watched him as he injected himself with a dose of insulin before eating his meal and later asked him about this. He told me he takes approximately 4 injections a day around meals. Having known him to be a meat-eater for my history with the family (over 33 years) I did not talk to him about looking into changing his diet.
Other diabetics I know who take insulin injections, also seem to be of the mindset that it isn't what you eat that matters as long as you take your insulin. How difficult would it be, if I was in the shoes of a diabetic, to give up eating animal products if it would make a difference in how I felt and more importantly if it offered the option of getting off injections? I can only speculate that, yes I think I would give it a try if the evidence was credible.
Recently in the new publication Canadian Health & Lifestyle, a small piece on page 25 hints about the ongoing work (Eating raw may help diabetes). A study is following a group of diabetic people who for 30 days are eating a 100% vegan, organic, live and raw food diet. The objective is to reverse diabetes. Apparently, for those who completed the program (described as a roller coaster), the results were impressive. A feature film is slated for release in spring of 2008, but you can check out the website complete with trailer here. The preview seems pretty authentic - it is not easy for many people to give up meat, dairy, sugar, alcohol, etc. even if the trade-off is good health. Some of the participants dropped out because they believed it was just too tough to hang in (us humans have a way of doing just this.....believing our thoughts to be true!).
If you know of anyone who has diabetes, you might want to suggest they look into this approach.

Did you hear the story about....

A couple of weeks back, I stopped in to visit a local shop keeper who just happens to be in "production mode" (ie she's pregnant). She is a raw food vegan, so sometimes, we chat about that. Anyhow, she was relaying a conversation she had had with a co-worker and how she had reacted. The co-worker, who Jane (I've changed her name) says is an intelligent, educated woman, questioned her about whether or not she was going to breast feed her baby, given that she was a vegan and did not eat dairy products and given that human breast milk is also a mammalian milk. I found this story absolutely hilarious, it was so ridiculous. But later on as I began to think about what the woman had said, I saw a thread of logic. She built her case on the following: cows are mammals, humans are mammals, so if you are going to avoid one mammals milk then why not another? (I'm just trying to see it from her perspective.)
Well...I had to retell this story to my husband for a laugh and as he stated, "I think she's missing the point". One point (at least an obvious one) surrounding this topic is that humans are the only species that drink other animals milk (a species specific liquid produced for the sole purpose of nourishing offspring). What choice does a human baby, or any other "baby" in the animal world, have but to seek it's mother's milk? Only the human species has taken it upon themselves to interfere with this most perfect design by providing other substitutes for our own milk (infant formula and cow or goat milk for instance). Generally speaking, you don't see this happening in other species. (Yes, I know about the stories, with pictures even, of orphaned kittens being nursed by a lactating dog. ) Not to mention that other school of thought which questions why a human even needs milk, it's own mother's or any other mammal's, after the very earliest years. (As a mother who did nurse her children, I say "Thank goodness most of us our weaned to a cup in toddler hood".)
As a vegan, and I think I could say this for most other vegans, I am not avoiding "mammalian milk". I am avoiding milk so as not to support giant factory-farmed, profit-driven dairy industries which deny basic rights to the livestock in order to meet the enormous demand . Some vegans, eschew dairy products for other reasons (religious, dietary, health). But to think a "vegan" would deny her own baby, the milk that the body is producing, designed for optimal nutrition, because she avoids cow's milk, is ludicrous!
Of course, in reality, had I been the person confronted with this statement, I might have reacted as "Jane" did, rather stunned and taken aback. I chuckle to myself, as I am not usually quick on the draw and sometimes, when questioned about my dietary choices, have felt somewhat challenged and defensive (I call myself a former "angry vegan".) Fortunately, though I am feeling more confident and open to people's viewpoints and usually view it as interested curiousity. When words fail to come, then often, example is the best teacher. Hopefully, my lifestyle and demeanor can speak volumes.

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.)