Keep in mind that the typical consumer is NOT paying the true cost of food. The meat, dairy, and egg industries, in particular, enjoy many government subsidies, which keep the cost of these unhealthful products artificially low. The same goes for produce laden with chemical fertilizers and pesticides. Also, organic fruits and veggies are usually not grown on an industrial scale, so efficiencies aren’t as great. Also, as pointed out in a recent article on the subject, "there are also significant costs involved in switching farmland from nonorganic to organic status. And there’s a lot more manual labor involved, such as weeding by hand."

So it’s not that organic is expensive; it’s the non-organic is cheap.

I’m always struck by the fact that so many people think organically grown food is some new-fangled, trendy idea. To grow plant foods with the least amount of chemicals as possible is to return to a time before industrical agriculture. Supporting local farmers is a very old ideal. As consumers, we should be shocked that an apple from clear across the world costs less than an apple grown a few hours from our home. When you go to a farmer’s market and buy directly from that farmer, you’re paying the true cost of that food.

Buying local and organic is the best thing you can do for so many reasons. First of all, the taste is absolutely superior, because the fruits and vegetables are grown with flavor in mind. When you buy produce that has been shipped in from all over the world, that produce is grown not with taste and flavor as the first priority but rather the ability to withstand the long shipments and sit on the shelf for long periods of time.

Also, when you purchase local produce, you’re purchasing produce that is seasonal - grown according to the climate of the region in which you live. And seasonal veggies are generally cheaper than purchasing out of season fruits and vegetables. But cost doesn’t refer only to dollars. As with the health costs that comes from eating an animal-based diet, there are also environmental costs, and when you buy locally at a farmer’s market or through something like Community Supported Agriculture, it means you’re paying for food that was driven down from a couple hours away as opposed to shipped from thousands of miles away. That’s a huge savings in terms of the resources required to get that food to your table – resources that include oil and electricity.

In terms of organic produce, when you purchase organic, you’re supporting a growing system that works with the Earth rather than against it. You’re paying for sustainable growing methods that enrich rather than deplete the soil. When you purchase out-of-season produce that was shipped in from other countries, there concerns about food safety, as well. The growing standards in other countries may not be the same as those in the U.S. or more specifically as high as those of the farmers you can talk to at the markets. I mean you can find out exactly how they grow their food, and in many cases you can also visit the farm yourself.

Having said all this, as we adjust to paying the true cost of food, it’s helpful to know which fruits and vegetables are the most highly sprayed so we can make informed decisions when we simply cannot purchase organic. Certain produce, termed the "Dirty Dozen" by the Environmental Working Group, is so highly sprayed with toxic chemicals that, many experts recommend eating them only when they’re organic. These include:

• Apples
• Cherries
• Grapes, imported (Chili)
• Nectarines
• Peaches
• Pears
• Raspberries
• Strawberries
• Bell peppers
• Celery
• Potatoes
• Spinach

The U.S. Department of Agriculture found that even after washing, some fruits and vegetables consistently carry much higher levels of pesticide residue than others. The produce you can get away with purchasing as non-organic includes:

• Bananas (though I do recommend purchasing "Fair Trade" bananas)
• Kiwi
• Mangos
• Papaya
• Pineapples
• Asparagus
• Avocado
• Broccoli
• Cauliflower
• Corn
• Onions
• Peas

When I have the opportunity, I do tend to purchase many of these as organic anyway, mainly because I shop at farmer’s markets and also because I want to support local, organic farmers. But it’s helpful to have this list on hand (or in your memory) to help you make the best choices possible.

To make it even easier for you, the Environmental Working Group has a handy little guide called Pesticides in Produce that you can either download from their website Food News, or order a wallet-size version of to keep with you at all times.

Ingredients

Hummus (store-bought or made from scratch – see below)
8 corn or flour tortillas
½ cup chopped green onions
1/2-1 cup favorite salsa

Directions

1. Spread a tortilla with 2 to 3 tablespoons of hummus and place in a large non-stick skillet over medium heat.

2. Sprinkle with chopped green onions and salsa. (You could also eliminate the salsa here and instead top the finished quesadilla with it.)

3. Top with a second tortilla, and cook until the bottom tortilla is warm and turning golden brown, about 3-5 minutes, depending on how high you have your flame. Turn and cook the second side for another few minutes, until it, too, is golden brown.

4. Remove from pan and cut in half or into triangles. Repeat with remaining tortillas.

Basic Hummus Recipe

1 15-ounce can garbanzo beans, drained and rinsed
½ cup water-packed, roasted red peppers
3 tablespoons lemon juice
1 tablespoon tahini (sesame seed butter)
1-2 garlic cloves, peeled
¼ teaspoon cumin
Salt, to taste

Place the beans in a food processor or blender with roasted peppers, lemon juice, tahini, garlic, and cumin. Process until very smooth, 1 to 2 minutes. You may add a little water to thin it out. Salt to taste.

Serving suggestions and variations:

• Serve with a side of rice and beans.
• Great for breakfast, brunch, lunch, or dinner – or just as a snack.
• Serve as party finger food; though they really are best served hot!
• For some extra spice, add minced jalapeno peppers to the hummus. Or add a pinch of cayenne.
• You can also serve these with guacamole and non-dairy sour cream.
• Non-dairy sour cream: Wildwood or Tofutti brand sour creams are both delicious. You can find them at Whole Foods or other large health food stores. (Or ask your grocer to carry them.) If you want to make your own, simply add one 12-ounce box of silken tofu to a blender or food processor along with 2 tablespoons of fresh lemon juice. Add a dash of cayenne for some color and "bite."

Copyright © 2007 Compassionate Cooks, LLC – All rights reserved

I often talk about being a joyful vegan, because it reflects the truth of my experience. In my opinion, to advocate for animals and veganism is to advocate for nonviolence and peace. And, not surprisingly, peace is the byproduct of a vegan lifestyle. It is what you give, create and get back. It is an unexpected gift.

There’s a very deep peace of mind that comes from disconnecting yourself with the inherent violence of turning beautiful, living, feeling beings into butchered bodies. To say "no" to that—to remove yourself from the horror, from the slaughter that many of us turn away from releases you from that burden of guilt that so many of us experience — that low, constant, underlying hum that causes us to make every excuse in the book to justify our actions, in order to release us from our complicity. To be released from that is nothing short of liberating - and joy-inducing.

Several years ago, I came across an essay that reflected this very perception. It’s written by Robert Bass, Ph.D., a philosophy professor who has given me his permission to reprint his essay. Everything below is his words, but I celebrate them as if they were my own. There are so many misconceptions about what it means to "be vegan," and I think this essay so eloquently debunks some myths.

"If you look at a photographic negative, the colors are reversed, nothing seems quite as it should, and the image may be unrecognizable. Once you see the picture developed, you recognize the face of your best friend.

That’s a bit like a common impression of vegans. We don’t eat dead animals. Or their products. Pork and beef, seafood and fowl are out. So are milk and cheese, eggs and caviar. And it doesn’t stop with what we don’t eat. We try to avoid leather and wool and fur. We don’t use them to cover our bodies or our furniture or our floors. It sounds like a long list of negatives, of don’ts: Thou shalt not this; thou shalt not that. Why would anybody want that?

You get a better picture by reversing the colors, developing the negative. The incomprehensible prohibitions turn out to be the boundaries of something positive, visible in its true colors and proper proportions. Instead of a list of don’ts, we see an abundance of healthy, delicious foods, with plenty of options for home and clothes and personal care. We do not grudgingly practice a creed of self-denial. We select from an embarassment of riches.

But that is still just a flat, two-dimensional picture instead of the solid, three-dimensional reality. At the heart of being vegan is a kind of compassionate awareness. We share this planet not only with billions of fellow human beings, but also with uncounted billions upon billions of other creatures, with lives, wants, enjoyment and suffering as real as our own. Humans have had and used the power to crowd them out, push them aside, sometimes driving them to extinction, and often, making them into tools for our use, servitors of our desires, food for our tables, clothes for our backs.

As vegans, we look, we pay attention, we see the unnecessary suffering imposed on our fellow creatures. We respond in compassion, refusing to pretend that might makes right, refusing to turn away and ignore what we know. The vegan message is ultimately very simple:

Look. Pay attention. See the unnecessary death and suffering. We don’t have to contribute or help to keep it going. We can stop being a part of this. And so, that’s what we try to do."

It reminds me of B.R. Myers’ fantastic review ("Hard to Swallow") of Michael Pollan’s book, The Omnivore’s Dillemma, in which he asks the question, "If it is so natural to kill and eat animals, and so sentimental to think otherwise, why is the vegetarian the only one who can stomach the details?" I would rather have my eyes wide open than return to the sleep of my meat-eating days."

1. Be Specific. Not everybody knows what it means to eat "vegetarian" or "vegan," and it’s important for vegetarians/vegans to be specific about what their needs are. I know plenty of people who think chickens are plants with wings or who think "chicken broth" is vegetarian. They think as long as there are no chickens floating around in it, it’s acceptable for those who don’t eat birds. So be clear and ask for exactly what you want.
Scenario Suggestion: When eating out, or when invited over a friend’s for dinner, it’s helpful to state specific foods. So you can say to your server "This dish/menu sounds wonderful. Just to be clear, I’m vegan, so please tell me if I order something with eggs, meat broth, cheese, milk, or cream." I’ve never had a server unwilling to accommodate me, and this takes care of any potential misunderstandings.

2. Be Positive. Most likely, you made the choice to leave animals off your plate because it makes you feel good — physically, mentally, emotionally, and spiritually. If that’s your truth, then that’s exactly what you should express to those around you. Your attitude will influence the perception and attitude of others about what it means to be vegan.
Scenario Suggestion: When ordering in a restaurant, of course it’s polite and appropriate to thank the server for accommodating you, but try not to apologize to the point of being self-effacing. If you had a food allergy, you would just explain to the server and move on. Your food preferences are just as valid when based on ethical reasons. And remember, you’re paying them – they should accommodate you if they want to keep your business. So thank them, but then just move on.

3. Be Confident. Food is a personal as well as political subject that has been known to bring up people’s defenses, and vegetarians have found themselves on the receiving end of ridicule, criticism, interrogations, jokes, and plain old rudeness. Remaining confident that the attack has nothing to do with you personally will help you take the encounter in stride. Also, don’t feel you need to carry the weight of defending all the benefits of vegetarianism. If asked why you make the choices you do, speak from your heart and tell your truth. That is much more powerful than trying to espouse all the latest nutrition research that supports vegetarian eating (and of course there’s lots of it!).
Scenario Suggestion: You are at a party, and someone – rather hostilely – says to you, "I just finished a book by a prominent anthropologist, and he provides a lot of evidence that humans were never pure vegetarian at any point in our evolution." Many might be tempted to respond with the fact that early humans actually gathered more than they hunted, that we’re physically designed to eat vegetarian diets, etc., and if your goal is to win an argument, then argue away. But, consider an alternative response that diffuses the attack, speaks to the real issue, and enables you to remain true to yourself. You could say something like "I don’t know much about anthropology, but I do know that I feel really good about eating this way. It’s better for my health and certainly better for the animals. And besides, isn’t being human about doing things better than the way we did them before, especially as we learn more?"

4. Be Generous. Co-workers, neighbors, clients, friends, and family all appreciate the gift of homemade goodies, and every vegetarian knows the power of delicious food. Anytime non-vegetarians try your infamous meatless chili or your decadent dairy-free cookies, they are exposed to dishes they may have never chosen on their own, and often they’ll walk away with a new perception about "vegan food."
Scenario Suggestion: Bring muffins in for your morning office meeting, leave cookies on your neighbor’s porch, make a cake for a special occasion and share it with co-workers. You can visit www.compassionatecooks.com to get lots of delicious recipes.

5. Be Assertive. I’d be lying if I said that healthful plant-based options are available in every restaurant, but they are available in almost every restaurant whose focus is not "American cuisine." Every other cuisine, from Italian and Thai to Indian and Mexican, offers plenty of healthful vegan dishes. But for those times when you don’t have a say in choosing the restaurant, at an employee lunch or office party, it’s worth calling the restaurant in advance to find out which menu items can be made meat- and dairy-free or what they can make special to accommodate you.
Scenario Suggestion: Most people don’t like having their food choices be the center of attention, especially when people may already perceive veganism as "different" or "difficult," but anytime I’ve asked for something "off the menu," everyone else at the table has coveted my meal. They had no idea you could suggest something different than what’s on the menu, and they will wish they followed your lead!

6. Be Attentive. The stereotype that vegans talk all the time about being vegan is, well, true, but only because once a meat-eater learns you’re vegetarian, you become their Confessor, counselor, and sounding board. They often proceed to tell you how often they eat meat or how they’ve become vegetarian except for the chickens and fish they still consume. Though you’ve heard it before, be respectful, be attentive, and be sensitive. They clearly want to identify as a "vegetarian" and are trusting you with a bit of information about themselves. What they are saying may be more important than what you have to say in response. Ask them questions instead of simply responding.
Scenario Suggestion: A non-vegetarian tells you she tried to be vegetarian but it was too hard. Ask her what was hard about it. She tells you she doesn’t want to know about how the animals are treated. Ask her what she thinks might happen if she knew. The point is to create a dialogue and to realize that it is not "me against you," the "vegetarian against the meat-eater," but rather us against cruelty, us against violence. For those of us who are vegan, it’s also important to remember our own stories so we don’t become self-righteous. At one time or another, most of us ate animals and their secretions and some of us relied on silly excuses to continue eating them.

7. Be Prepared. There may be times when a work or family event centers around meat (like a barbecue) or takes place in a restaurant that is unfavorable to vegans (such as a steakhouse). At such times, it might be worth eating something before you go and/or bringing your own food to eat when you get there. It may be inconvenient, but it’s better than not eating at all, and once again, the food you bring will most likely inspire others to try something new. To be perfectly frank, BBQs – when they’re not vegetarian – are the one event I refuse to attend. It’s just much too painful and offensive to witness the ravenous gluttony of this meat-fest, but I don’t want to make it seem like being vegan isolates you. I don’t not attend because there wouldn’t be something for me to eat – I don’t go because I don’t want to; it’s just too upsetting.

8. Be Equipped. There are numerous occasions that offer the opportunity to bring a dish. Bringing your favorite vegan lasagna or chocolate cake is a surefire way to ensure that you’ll enjoy the fare, and it’s a wonderful way to introduce people to delicious and nutritious veg food.
Scenario Suggestion: If you are attending a dinner party where guests were not asked to bring a dish, you might want to call to find out if it’s okay that you bring something. Or, better yet, ask the hostess if you can alleviate some of the cooking burden for her and bring one of the dishes. It would also provide you with an opportunity to clarify what you eat (see #1).

9. Be Humorous. Non-vegetarians as well as vegetarians can get a little uptight around such a sensitive subject. Humor has a way of diffusing tension. Always keep in mind that whatever jokes non-vegetarians might make at your expense, it really has nothing to do with you. Passive aggressive though these people are, it will help to respond with humor and levity.
Scenario Suggestion: I try to keep things light while at the same time telling the truth. So, for instance, when I’m around non-vegetarians and one might say something about the chicken sandwich they had for lunch and then they turn to me to apologize, I usually say something like "look – don’t apologize to me. Apologize to the chickens." It’s a good way to get people thinking without being judgmental; besides, this has nothing to do with me. It has everything to do with the animals. Responding with levity to hostility is always a good way to go.

10. Be Vocal. One thing some non-vegetarians don’t understand – I don’t think I really understood it before I was vegan – is that to sit in a restaurant watching everyone chewing on animals is an incredibly painful experience. Eating at a vegetarian or, better yet, vegan restaurant is so wonderful – not just because you can choose anything on the menu – but because it’s a nonviolent atmosphere. There’s kind of a feeling of serenity when you look around you and know that no animals were (intentionally) killed in the making of the meals and everyone’s just munching on wonderful plant-based food.
Scenario Suggestion: So, when you can speak up and ask your friends or family or co-workers to try a vegetarian restaurant, I encourage you to do so. If you’re a non-vegetarian, extend an invitation to your vegetarian friend to go to a veg restaurant. That way, everyone can eat and experience the abundance!

The Holidays: I want to say a quick note about the holidays. Many of these suggestions will help, I think, but here’s another sure-fire way to ensure all the food is vegan: host a holiday dinner yourself. You can make it potluck style, guiding non-vegans about what to bring, giving them recipes, etc. It will inspire them to make something vegan, although they’ll probably realize they cook vegan all the time but never called it vegan. There are times I’ve gone back East for the holidays and cooked the entire holiday meal (with some help from my hubby, of course) for our families. They were happy to have someone do all the cooking, and the meal was something everyone was able to enjoy. Yes, it means more work, but whatever. A few hours in the kitchen is nothing compared to what the animals endure.

Advance Preparation: Pesto freezes very well. Defrost pesto at room temperature, about 20 minutes. To reinvigorate frozen or refrigerated pesto, add a drizzle of olive oil and stir.

Ingredients - Pesto
3 cups loosely packed fresh basil leaves
6+ tablespoons pine nuts
2-4 cloves garlic
1-3 tablespoons extra-virgin olive oil
½ teaspoon salt, or to taste

Ingredients - Pasta and Veggies
1 pound penne pasta (or any pasta of your choice)
Bunch of chopped spinach, raw or blanched
Fresh, seasonal tomatoes, chopped
Fresh basil, chopped

Directions
Combine the basil, pine nuts, and garlic in a food processor, and blend until the ingredients are finely chopped, scraping down the sides of the bowl as necessary. Add salt, to taste.

Add the oil slowly and a little at a time, and process until smooth and creamy. (You don’t need a lot of oil – just add enough to smooth it out a little, but very little is needed.)

Prepare your favorite pasta according to the package directions (penne works great!). Drain. Toss the pasta with the pesto and remaining ingredients.

Serving suggestions and variations:

• Toss the pesto with roasted vegetables.
• Use walnuts instead of pine nuts.
• Add ¼ cup oil-packed sun-dried tomatoes, drained and rinsed.
• Replace half of the basil with parsley.
• Add a squeeze of lemon while you’re grinding all the ingredients together.
• Make a pesto pizza, spreading a layer of pesto on your dough and adding some fresh tomatoes and minced fresh herbs.
• Use as a cracker spread. Add non-dairy cream cheese and use as a spread for bread and crackers.
• Prepare it as a dip for chips or raw veggies. Just add it to non-dairy sour cream (Tofutti or Wildwood brands are great.)
• Make garlic pesto bread. Spread pesto on bread and bake like you would garlic bread.
• Grill it. Coat polenta squares, vegetables, or tofu with pesto and grill.
• If you’re not using it immediately, you can store tightly covered in the refrigerator for up to 2 days or place in ice cube trays (or a regular container), cover tightly with plastic wrap, and store in the freezer (for no longer than one month for the best flavor).
• To make extra, for every cup of loosely packed basil leaves, add the following to the above recipe: 2 tablespoons pine nuts, 1 clove garlic (or to taste), ¼ teaspoon salt (or to taste), and 1 tablespoon of olive oil.
• For an oil-free version, eliminate the oil and replace it with 1-2 tablespoons light miso. Add a little water to thin it out a little.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

In Parts I and II, we talked about the making of tofu, the freezing of tofu, and everything in between, Now, let’s talk about a few things you can do with extra firm tofu – a few quick dishes you can make for lunch or dinner. I’ve already mentioned the fact that the silken is pretty much just for pudding or pie filling, so I’m talking about using extra firm or Wildwood’s super firm tofu for this purpose.

Tofu in Stir Fries

Using tofu in a stir-fry is the most obvious use for this delicious food. And there are a couple things you can do. First of all, tofu has a fair amount of its own fat, so when you cook it, you really don’t need to use any oil. It will get golden brown and crispy on its own without oil. So you cut the tofu up into cubes or slices or patties or whatever size/shape you want, and you place them in a nonstick sauté pan.* Now you just let them get golden brown and crispy on one sided before turning it over. Don’t fuss with it and push it around; just let it get crispy, then flip it. No oil – about 10 minutes each side. While the tofu is cooking like this in its own pan, you can start cooking up your veggies – peppers, onions, squash, mushrooms, whatever you want to add to your stir-fry — in a separate sauté pan. When the veggies are nearly cooked, add your crispy tofu, and your stir-fry marinade, and just stir-fry until the tofu is hot and mixed with the sauce. Serve over quinoa or brown rice. If you don’t know what quinoa is, then check out my blog post called Five Favorite Foods.

However, if you don’t own any nonstick pans, feel free to add a little olive oil to your pan and fry up the tofu that way. You want it nice and crispy.

Tofu in Curries

Another way to use extra firm tofu in a meal is to make Thai curry. Again, there are recipe packets on my website, but essentially you’d add curry paste and coconut milk and whatever veggies you want to add, and throw in extra firm or super firm tofu into your curry. Frankly, I think curry – particularly the tofu in the curry – is even better the day after you make it. Yum!

Tofu as "Eggless Egg" Salad

I’ve mentioned eggless egg salad, which you can prepare by mashing up extra firm tofu, and mixing it with an eggless mayonnaise, such as Nayonnaise, Vegenaise, or Wildwood’s Garlic Aioli – along with some chopped raw veggies, such as carrots, celery, and peppers – and adding some salt, cumin and turmeric.

Grilled and BBQ Tofu

You can make BBQ tofu by just sautéing some tofu like I mentioned before – perhaps just cut the tofu into strips – putting the browned tofu strips in an 8 or 9-inch casserole dish, pouring BBQ sauce over it, and heating it in the oven for 20-30 minutes. Serve as a main dish or make a sandwich. Grill tofu and add to a grilled veggie sandwich on Focaccia bread with avocado and balsamic vinegar.

Tofu Bacon, Ricotta Cheese, Scramble, and On and On

Make tofu bacon by marinating tofu in a combination of water, tamari soy sauce, maple syrup, and liquid smoke. Make a tofu ricotta cheese (blend firm tofu with lemon juice, fresh basil, fresh garlic, and soy milk) to use in lasagna or stuffed shells. Scramble tofu together with your favorite vegetables and the spice turmeric to give it a beautiful yellow color. This delicious dish can be served as is, or can be used as the basis for "tofu rancheros" by wrapping it in a tortilla, and serving with black beans and salsa. Add cubes of firm tofu to miso soup.

Thoughts About Bulk Tofu

Just a few other thoughts about tofu. You sometimes see it in your grocery store, particularly in Asian shops, in bulk – sitting in tubs of water. I’m a little wary of this, only because it’s often not organic, I don’t know how long it’s been sitting there uncovered, exposed to possible bacteria, and I just prefer to get tofu that I know is organic. Some farmer’s markets are now selling fresh tofu in bulk in this way, but that’s a little different, because often the batch was just made that morning, and it’s usually organic, and you can speak directly with the people making the tofu. You can’t beat organic, locally made tofu. Incidentally, one of the great things about Wildwood’s tofu is that the soy beans are American-grown, mostly in Iowa, Illinois, and Minnesota, and Wildwood has a direct relationship with their farmers.

Flavored, Ready-to-Eat Tofu

Whereas Wildwood does have some flavored baked tofu, my favorite brand for ready-to-eat tofu is Sunergia. They specialize in flavored tofu, and each one of the flavors is fantastic: Italian Herb, Savory Portabella, Peanut & Ginger, Indian Masala, Spicy Thai, Garlic Shitake, Porcini Herb, Spinach Jalapeno, Spicy Indian, and Pesto. Some are great for adding to pasta, some to stir-fries, some to salads. Just scrumptious - also organic, kosher, GMO-free, and wheat-free.

Tofu is such a versatile food; you can do soooo much with it, so definitely give it a chance. It’s really satisfying, really filling, a great source of protein (if that’s something you’re looking for), it’s high in Omega 3 fatty acids and monounsaturated fats, and is a great source of iron and other minerals such as calcium (if you get the tofu that uses a calcium base as its coagulant – it will say "calcium enriched" on the package, and is so versatile.) Just don’t be afraid of it. Experiment with it, trust it, trust me, and perhaps someday you’ll get to the same place as me – where it becomes difficult to cook with it, because you want to gobble up the entire block before you even get to use it in whatever dish you’re preparing. (I do have some amount of self control, though!)

*Just a quick note about nonstick pans, because this question (which usually comes up in my classes) may be on some of your minds. Some people are concerned about the link between cancer and a chemical used in the manufacturing of Teflon. First of all, Dupont is phasing out this chemical by the year 2010, so this whole point will be moot. But the reason I feel okay using nonstick pans is a) I use nonstick in a rotation with other pans, so it’s not only nonstick I use. I also use anodized steel, and of course, you can also use stainless steel or copper. b) I really take care of my nonstick pans: I don’t use metal on them, and I make sure not to scratch them. The risk researchers are seeing between cancer and this chemical – unfortunately – has more to do with people who live around the manufacturing plant, not the use in people’s kitchens.

Also, you’d have to heat your pan to over 600 degrees with no food in it to see any kind of risk, and we don’t heat our pots and pans to that high a temperature. Finally, for me, there are so many real risks associated with cancer and meat, cancer and dairy products, and cancer and high-fat diets that I would rather see people make much more substantial changes if they want to reduce their risk of getting cancer than worrying about Teflon. If you’re still eating meat and dairy but are concerned about Teflon pans, I don’t think you’re doing much to reduce your risk. I’d rather see people get these cancer culprits out of your diet, and not worry about using nonstick pans.

Soft/Silken

Soft/silken tofu is undrained tofu, and it contains the highest moisture content of all fresh tofus. Its texture can be described as similar to that of very fine custard. In Korea and Japan, traditional soft tofu is made with seawater. Because it is nearly impossible to pick up this type of tofu with chopsticks, it is generally eaten with a spoon. Edamame tofu, which I had once at a Japanese restaurant, is a Japanese type of tofu made from edamame (fresh green soybeans); it is pale green in color and often studded with whole edamame.

Now, you’d pretty much use silken or soft tofu when you want to make something creamy, such as puddings, mousses, and pie fillings. You can also use it for salad dressings and sauces, and silken tofu also works great in baked goods instead of using chicken’s eggs. I’ll get back to that in a sec.

So, when you go to look for silken tofu in the grocery store, you may find soft and silken in the refrigerated section. But you may also notice that silken tofu is packaged in aseptic boxes that do not require refrigeration. Mori-nu is the most popular/common brand of this type, and it will usually be found in the Asian section, by the soy sauce, etc. If you don’t use the whole amount, as with all tofu, submerge it in water in a container, and store it in the fridge once you open it. Changing the water daily will help keep the tofu fresh for up to one week. But you can keep this vacuum-packed/aseptic box of tofu in your cupboard for up to a year without opening it.

It can start to get confusing when you look at the aseptic box of tofu and notice that – even though it says "silken" — it will also say soft, firm, or extra firm. These are just degrees within the texture of silken tofu itself, and you can notice slight variations. So, even if it says "extra firm," this is not the type of tofu you’re going to take home to grill or stir fry. It’s much too soft for such a purpose. Anyway, in terms of these variations within silken tofu, my advice would be to follow recipes as they’re noted (if a recipe calls for Silken Soft, use it; if a recipe calls for Silken Firm use it). But in general, silken firm is a good standard to use for making silky, creamy dishes.

I mentioned before that silken tofu is also great to use in baked goods instead of chicken’s eggs. You can find information about this in a podcast episode called Better Than Eggs, but you can also pre-order my new baking book, The Joy of Vegan Baking for more details on baking without chicken’s eggs. Here are some tips for using silken tofu. Whip ¼ cup of silken tofu in a blender or food processor until it’s smooth and creamy, leaving no chunks. You may need to turn off the food processor and scrape down the sides.

I find the silken tofu “egg” works best when you want rich, dense, moist cakes and brownies, but you can use a little less to create lighter cakes, such as our Blueberry Orange Cake, which is one recipe in our Tofu and Tempeh recipe packets. There are other recipes in that section, which call for silken tofu, such as the No-Bake Chocolate Peanut Butter Pie and the Chocolate Pudding Tart with Raspberry Sauce. They’re also in the new cookbook, but if you can’t wait, you can order them online in our online cookbook recipe packages.

Many grocery stores carry the Mori-Nu silken tofu these days, but you should definitely find it in a natural foods store. If your local grocery doesn’t carry it, request it. Look for vacuum-packed silken tofu on the shelves rather than in the refrigerated section. If you still can’t find it, I sell it in my online store, and it’s the organic one that I sell. Because soy beans are a highly sprayed crop, and many soy beans are genetically modified, I do recommend buying organic anytime you’re buying a soy bean-based food, whether it’s tofu, tempeh, soy milk, miso, or just edamame soy beans. As the standards are now, if something is certified organic, it is not genetically modified. But stay tuned.

Firm/Extra Firm Tofu

You’d use firm or extra firm tofu when you want to grill it, bake it, stir-fry it, stick it on a skewer – basically when you want it to keep its shape. So even if you’re using it for something like an eggless egg salad, the recipe for which is also in my online cookbook as well as demonstrated on our cooking DVD, you still want extra firm tofu, because you still want it to have body, you still want it to have texture.

Now, the more you cook with tofu, the more you understand what textures and brands work best for your purposes. I’ve raved about Wildwood’s tofu for years, and I continue to rave. Their super firm is really a fantastic tofu, and its distribution is spreading far and wide, so ask your local grocer to carry it. It’s really firm and full of texture, and it’s just delicious. But, because it’s so firm – the SUPER firm, that is – if I’m making something like a tofu scramble, I like to use a combination of extra firm and super firm – or even firm and extra firm. If I use all super firm, the result might be scramble that’s too rubbery, so I just know I like to do a variation of textures to get the result I want. And you’ll get there, too.

Same goes for something like medium tofu. If a recipe asks for medium, just use it, but I don’t really use it that often. Again, as you get more comfortable with the different textures of tofu, you’ll know what brand and texture you need based on the dish you’re making.

Freezing Tofu

Another thing you can do with firm, extra firm, and super firm tofu is freeze it, and this is my favorite thing to do. So you come home from the store, tofu in hand, and it should be in a tub of water or at least in a vacuum-sealed package with water. Just throw the whole thing in the freezer. Don’t open it, don’t do anything: just throw it in the freezer.

When you’re ready to use it, take it out of the freezer, thaw it out on the counter for a few hours – basically, before you go to work. It thaws faster on the counter than in the fridge, so just thaw it on the counter and perhaps not in direct sunlight. Now, open up the package, and dump out the water, etc. At this point, you’ll want to hold the block of tofu over a large bowl or over the sink, and squeeeeeze out all the water. It will literally be like a sponge. Tons of water comes out after you’ve thawed it.

So what’s the advantage of doing this? Well, you’ve squeezed out all this water, and you can literally see how porous the tofu is. So what does that mean? Well, you’ve gotten rid of all that water and created all this room/all these pores for a marinade to soak into the tofu. So, marinate the tofu in your favorite marinade for an hour or even over night. Then, add it to your sauté pan with just a little oil – or just on a nonstick pan with no oil at all – or put it on the grill. It’s delicious.
The other thing you’ve done is change the texture completely. Tofu already has great texture when it’s really firm, but it’s even chewier after having been frozen and thawed. I, personally, like the texture even better than if it wasn’t frozen at all, and I LOVE just regular tofu. I usually use this chewier tofu on my salads – just cut up into little cubes. I just love the texture. Also, at this point, it’s also great to crumble up and add to pasta sauce or to chili. It’s very chewy, and some people really like it that way because it adds that satisfaction that people seemingly get from chewing fat/flesh.

I’ve heard naysayers of vegetarianism say "well, vegetarians clearly have some kind of latent desire to eat meat if they want to eat vegetarian meats or if they ’seek out’ that meaty, chewy texture.’ And I couldn’t disagree more. People don’t necessarily stop eating animal flesh because they stopped liking it – they stop eating animal flesh because they don’t want to contribute to animal cruelty. Also, we don’t crave the flesh of animals. We’re not true carnivores who salivate at the thought of eating bloody muscles and raw flesh and sinews and tendons. In fact, that makes us really sick. What we do crave is flavor, we crave familiarity, we crave texture. So there’s absolutely nothing wrong with wanting that chewiness, that texture. So, there you have it. Freeze it, thaw it, squeeze out the water, and enjoy the chewy texture.

Now I just talked about how to press tofu to get the water out by freezing it and thawing it. You can press the tofu without freezing and thawing it first, but you don’t really press out as much water as when you use this other method. But if you wanted to try it, you can just wrap the tofu block in a dish towel, put it on a plate, and put something heavy like a bunch of heavy books or a heavy pot. 20 minutes later or so the towel will be soaked through with water, and you’ve pressed out some water, but again, it’s not as much as if you freeze it first. Try it yourself, and you’ll see what I mean.

We still have more to say! In Part III, I’ll offer some very specific ideas for preparing tofu!

Ingredients
1-1/2 pounds tofu, extra firm or super firm*
1/2 cup eggless mayonnaise (Nayonnaise and Vegenaise are great, but Wildwood’s Garlic Aioli is my fave)
2 red bell peppers, finely chopped
4 scallions (white and green parts), finely chopped
2 carrots, finely chopped
3 stalks celery, finely chopped
2 tablespoons fresh parsley, finely chopped
4 teaspoons pickle relish
1-1/2 tablespoons prepared mustard
¼ teaspoon turmeric
1 teaspoon sea salt or to taste
Black pepper, to taste
10 slices good-quality sliced bread

Directions
1. In a large bowl, mash tofu with a fork, potato masher, or your hands.

2. Add remaining ingredients and mix well.

3. Spread a few tablespoons of the tofu mixture on the bottom bread slices. Top with remaining slices of bread. (Toasted slices make this even more scrumptious!)

4. Carefully cut the crusts off the sandwiches with a sharp knife. Cut in half diagonally, then cut in half again so you’re left with small triangle-shaped finger sandwiches. (Throw the crust out to the grateful birds.)

*A word about tofu: There are many different types of tofu available, ranging from silken and soft to firm and extra firm - and even super firm, in the case of my favorite brand, Wildwood Organics, but there are also differences within those variations depending on the brand you buy or the way it’s packaged. The perfect textured tofu for this dish is one that is very firm. I recommend an extra-firm tofu (in the refrigerated section of the grocery store). Wildwood brand is my favorite, but if you can’t find it or can only find one that is in a tub of water, you might want to press out the water first. To press tofu: just dump the water and give the tofu a quick rinse. Wrap the tofu in a towel and place on a plate. Place something heavy on the tofu and leave it there for about 20-30 minutes; the towel will be soaked through.

Serving suggestions:

*Wonderful as a sandwich filling on a hard roll or stuffed in a pita
*Serve on crackers as an appetizer or party dish
*Serve as a side salad – great for picnics and BBQs!

Variation suggestion:

*Use cubed, steamed tempeh for a “better than chicken” salad.
*Use potatoes for a tasty potato salad.
*Use garbanzo beans/chickpeas for a “better than tuna” salad. (Grind the beans in a food processor for a tuna-like size and texture.

Other tofu recipes can be found at www.compassionatecooks.com

Also on GO:

All About Tofu - Part 1

History

Tofu originated in China about 2000 years ago, and while the details of its discovery are uncertain, legend has it that it was discovered by accident when a Chinese cook added the seaweed nigari to a pot of soybean milk, causing it to curdle, and the result was tofu.

Tofu was introduced into Japan in the 8th century, where it was originally known as "okabe," but was not called "tofu" until the 15th century, though tofu did not gain its great widespread popularity in Japan until the 17th century.

Tofu’s popularity in the West has mirrored the increasing interest in healthier foods. First gaining more widespread attention during the 1960s, tofu has been skyrocketing in popularity ever since research has begun to reveal the many significant benefits of this food.

So, what is tofu? What is this white block of what is also called "bean curd?"

Little Miss Muffet

Tofu or Dofu (based on the Chinese spelling) is a food that is made in much the same way that people make dairy-based cheese. First, you coagulate soy milk.

Well, let’s back up. As with cheese, when you make tofu, the first thing you need is milk.

In the case of dairy-based cheese, in our crazy world, we use the milk of animals. To make tofu, we use soy milk. Now, most commercial tofu makers make their own soy milk, which anyone can do by soaking, grinding, boiling, and straining dried (or, less commonly, fresh) soybeans.

When you have your soy milk, you then need to add a coagulant. When you coagulate something, you cause it to curdle. In other words, you transform it from a liquid into a soft semisolid or solid mass. Most of us have seen curdling when cow’s milk starts to go bad and you see little semi-solid white lumps floating around. Those are curds. That’s a process of curdling to indicate that it’s spoiling, that it’s going sour.

But there are other ways to sour milk intentionally. You do this by adding an agent that will produce that souring effect. Acidic liquid substances are the most obvious, such as vinegar or lemon juice. For instance (and I talk about this in my new baking cookbook), to make "buttermilk," all you need to do is add some lemon juice or vinegar to your non-dairy milk, and you’ve got sour milk, i.e. buttermilk.

So that you better understand the process of creating tofu, let me first talk a little about curdling cow’s milk before I continue with soy milk. For animal-based cheese, what is most often used as a curdling agent is rennet. Rennet is essentially a bunch of enzymes produced in the stomach of mammals to help the offspring digest the mother’s milk. One of the enzymes causes the milk to coagulate, to curdle or separate into solids (curds) and liquid (whey). Now you understand what Little Miss Muffet was eating. Couldn’t tell ya why she’d wanna eat it, but now at least you know what it is: curds and whey are the solid and liquid results of curdled milk.

For cow’s milk cheese, the rennet is extracted from the fourth stomach of young calves. And where would you find an abundance of young calf stomachs? The veal industry, of course. The stomachs used to get rennet are a by-product of veal production. Each ruminant animal produces the special kind of rennet needed to digest that species’ mother’s milk, so there is kid-goat rennet especially for goat’s milk cheese and lamb-rennet for sheep’s-milk cheese.

Carcinogenic Casein

Let’s pause for a moment to examine a few health considerations. I mentioned that increased acidity in cow’s milk causes curdling. Let’s go a little deeper. What’s actually happening is that the milk proteins (the casein) is tangling up into solid masses or "curds." The rest, which contains only whey proteins, is the whey. In cow’s milk, 80%-87% of the proteins are caseins.

If you haven’t yet read T. Colin Campbell’s The China Study, I can’t recommend it highly enough. I urge you to read it. Campbell is a highly respected researcher and policy advisor in the field of diet and cancer. He is Professor Emeritus of Nutritional Biochemistry at Cornell University, and has had a long career in research, teaching and development of national/international studies on diet, nutrition and health.

Casein, he says, is the "#1 carcinogen (i.e. cancer-causing substance) that people come in contact with on a daily basis." We’re consuming, drinking, swallowing, digesting this stuff every time we drink animal milk or eat animal-based cheese. And in cheese its even worse, because the casein is super concentrated.

Vegetarian Rennet

So back to rennet: there is vegetarian rennet, and sometimes it’s used in the production of kosher cheeses. Just keep in mind that though rennet can be produced by plants that have coagulating properties, such as nettles, thistles, or mallow – as in marshmallow. You probably know that marshmallows that are made with gelatin (the boiled hooves, bones, and other leftover body parts of the slaughter industry), but they used to be made with the marshmallow plant!

Though plant-based rennet is technically possible to create, nearly all "vegetarian" kosher cheeses are produced with either microbial rennet or genetically modified rennet. Microbial rennet is produced by using certain molds that are fermented. Apparently, using microbial rennet produces a slightly bitter tasting cheese, so with the development of genetic engineering, scientists starting using calf genes to modify some bacteria, fungus or yeast to make them produce Chymosin, one of the enzymes found in rennet. Chymosin produced by genetically modified organisms was the first artificially produced enzyme to be registered and allowed by the FDA in the USA. In 1999, about 60% of U.S. hard cheese was made with genetically engineered Chymosin.

So that’s rennet – used to curdle animal milk to make animal-based cheese. Now we can return to tofu.

As I said, you have to add a coagulant to your soy milk to curdle it, and for commercial tofu, the two coagulant types most commonly added are acid-based and salt-based.

Salt Coagulants

• An example of a salt-based coagulant is calcium sulfate, which is essentially tasteless. Tofu that’s made with calcium sulfate is obviously rich in calcium, and such tofu is pretty common. Tofu made with calcium sulfate tends to be Chinese-style tofu, which is tender but slightly brittle in texture.
• Other salt coagulants used are Chloride-type Nigari salts - Magnesium chloride and calcium chloride. These are the coagulants used to make Japanese-style tofu with a smooth and tender texture. Calcium chloride is a common coagulant for tofu in North America. You’ll recognize this coagulant on the list of ingredients, because it will most likely say Nigari, which consists primarily of magnesium chloride. It’s produced from seawater after the sodium chloride is removed and the water evaporated.

Acid Coagulants

Another coagulant that’s used – mostly for silken tofu or soft – is Glucono delta-lactone (GDL), a naturally occurring organic acid, which produces a very fine textured tofu that is almost jelly-like. Think silken tofu.

Tofu producers may choose to use one or more of these coagulants, as they each play a role in producing a desired texture in the finished tofu. So when you notice a different taste or texture in tofu depending on the brand, this is why. A lot of it depends on the coagulant used. The coagulant mixture is dissolved into water, and the solution is then stirred into boiled soy milk until the mixture curdles.

So, now you’ve got your curds, which, like in the process of making cheese, you press these curds. The curds are processed differently depending on the form of tofu that is being made. For soft silken tofu, the soy milk is curdled directly in the tofu’s selling package. For standard firm Asian tofu, the soy curd is cut and strained of excess liquid using cheese cloth or muslin and then lightly pressed to produce a soft cake. Firmer tofus are further pressed to remove even more liquid.

In Part II, we talk about the various texture varieties of tofu. That’s it. Science lesson over.

(Visit CompassionateCooks.com for tofu recipes or for our DVD, in which we demonstrate various uses with tofu, such as our Veggie Stir-Fry with Peanut Sauce and Eggless Egg Salad.)

Image credit: Andrew Lih and Wikimedia Commons

QUINOA
Quinoa is a Peruvian grain; it grows in the mountains of South America, including Bolivia and a little in Ecuador and may go by other names in South America. In the United States, you can find it in any natural foods store, and it’s fabulous. (It’s also available at Compassionate Cooks store if you can’t find it). The most common variety is white quinoa, but it’s also available in red and black, and it’s gorgeous in any of those colors. The Incas considered it sacred and referred to it as "chisaya mama" or "mother of all grains.”

And I have to agree with the Incas. It’s a really beautiful grain. It’s very small – though not as small as amaranth - and is a tight little ball when it’s uncooked. Once it’s cooked, it changes in appearance and transforms into this beautiful, translucent little grain. The ratio of grain to water is 1 cup (of grain) to 2 or 3 cups of water. And I always throw a little vegetable bouillon cube in the water whenever I cook any grain to add flavor. You can just put the quinoa right in the pot along with the water and bring to a boil. Simmer for about 15 minutes until the quinoa has absorbed all the water and is fluffy and translucent in appearance.

One thing to keep in mind before you cook it is that it contains a substance called saponin, which is the plant’s own defense against birds, and it can have a bit of a bitter edge to it. So, always rinse it in a fine strainer under running water for a minute or two before cooking it. Once it’s cooked, you can enjoy it in many ways. Personally, I love eating it plain or with any vegetable. If I need a quick lunch, I just stir in some corn kernels (canned or frozen – but thaw the corn first), or I top it with some steamed kale (see below). You can use it as a base for a stir-fry, but it’s a delicate grain, so consider that when using it for this purpose. It doesn’t have the heartiness of rice and won’t go with every sauce or dish. You can make Tabouli with it instead of using bulgur wheat. Quinoa is gluten-free, so it’s a boon for those who can’t digest gluten. Quinoa flour is also available. You can also prepare quinoa as a breakfast food, just as you would oatmeal or cornmeal. Just cook it – without the bouillon cube, and when it’s cooked, stir in walnuts, almonds, berries, dates, cinnamon, and/or brown sugar.

It’s just delicious anyway you prepare it. And it happens to be one of the richest plant proteins as well. Though many people obsess think it’s hard to obtain the proper amount of protein on a plant-based diet, it’s simply not true. In fact, people get way more protein in an animal-based diet than what’s healthful. Protein is made up of amino acids, and all foods have amino acids. Some foods have higher amounts of certain amino acids than others; hence, the myth that we have to combine our foods in one meal – which we don’t. In the case of quinoa, it happens to be a "complete protein" in that it contains ALL of the amino acids. Now onto my second favorite food: kale.

KALE
You’ve probably heard it a million times – but have ignored it: dark green leafy vegetables are truly the most nutrient dense foods on the planet, and they should be part of everyone’s daily diet. Daily. That means every day we should be eating kale or collard greens or chard or chicory or spinach or mustard greens or beet greens or escarole. That’s a lot to choose from – surely you can find time for one serving a day.

So, what’s so great about these veggies? Well, they’re typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as vitamin C, vitamin A, lutein and folic acid. Some people are utterly baffled by how to incorporate leafy greens into their diet, so here are some ideas:

*Make a salad: Leafy greens like spinach and arugula – even raw kale - taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce. And though green leafy veggies have a lot of iron, our bodies absorb it better when eaten with Vitamin C, so that gives you a good reason to have a green salad with tomatoes – or with a citrus vinaigrette or steamed greens with lemon juice.

*Wrap it up: Make a wrap with tempeh, tofu, or grains, and add spinach, arugula, and other veggies for some extra flavor.

*Add to soup: Try mixing some leafy greens with your favorite soup. I have the most amazing Garlic and Greens Soup in the soups section of my online cookbook. I can’t say enough about it – it’s my favorite thing in the whole world, and I make it with kale, but you could use other greens if you want.

*Stir-fry. Add chopped leafy greens to your stir-fry. Tempeh or tofu stir-fried with olive or canola oil and your favorite leafy greens is delicious!

*Steam it: Besides my Garlic and Greens soup, this is one of my favorite ways to eat kale. It’s sooooo easy to do, and it’s delicious. Simply use your handy-dandy steamer basket, and pile in your kale. Don’t forget to put water in your pot up to the bottom of the steamer basket. Steam the greens for about 10 minutes, depending on the texture you like. One of my favorite dishes is reeeeally easy, and it can be eaten warm or room temperature. In a bowl, toss together the kale you just steamed with some apple cider vinegar, some lemon juice, and some agave nectar. (Agave nectar is a wonderful liquid sweetener that you can find at any natural food stores. It has the consistency and flavor of honey – and no bees were harmed in its production!) Toss all of this together and find the right ratio between the sweetness of the agave and the vinegar and lemon juice. Sooooo fantastic. I eat this several times a week and haven’t gotten sick of it yet!

BLUEBERRIES
Though I do love blueberries to snack on, my FAVORITE way of eating blueberries is in my breakfast smoothie, which is how I start EVERY DAY, and the few times I’ve missed out for some crazy silly reason, I’m messed up all day. So, it’s just my favorite way to start my day, and blueberries are part of the reason!

I just purchase frozen blueberries, but you can certainly use fresh blueberries, too. You can buy a ton of blueberries when they ARE in season and freeze them yourself. My freezer contains pretty much only frozen fruit and some ice cubes. And some blocks of tofu and ground flax seeds, but that’s it. My freezer pretty much exists so that I can have smoothies every morning.

You can use any type of fruit you like, but my preference is blueberries with a few strawberries thrown in for good measure. A few frozen pineapple chunks also add a little citrus, which is a great complement to the blueberries. Don’t ask me how much – ½ cup to a cup of blueberries, a few strawberries, a banana, some non-dairy milk (almond’s my favorite), a little orange juice if you want, a tablespoon of ground flax seeds, and if you want – about a tablespoon of almond butter. It’s too yummy for words. Blend it up, and grab a straw.

A quick tip about bananas: Buy several bunches (fair trade, if possible!) when they’re reeeeeally ripe, which you’ll often pay less for since most groceries (well, the small, good ones at least) mark down the price once the bananas start getting really ripe. When you get home, spend 5 minutes peeling all the bananas, breaking them into chunks, and putting them into a freezer bag, and stick them in the freezer. Use a few chunks – the equivalent of one banana or so – for your smoothie. It makes it nice and thick. It might take a little longer to puree in the blender, but it’s worth it.

Most people know about the health benefits of blueberries, but most people aren’t eating one cup a day, which is what is recommended. Blueberries, especially the wild species, contain antioxidants which have been found to reduce the risks of some cancers. At the 2004 International Conference on Longevity, a group of researchers released details of a study that suggests certain compounds found in blueberries (and some similar fruits, including cranberries) have a significant impact in reducing the degradation of brain function, as in Alzheimer’s Disease and other conditions.

Though I encourage people to buy organic as much as possible, sometimes it’s not always possible, so it’s helpful to know that blueberries are a crop that are not very highly sprayed, certainly not like strawberries are, which is why I recommend getting organic strawberries 100% of the time. But you can get away with non-organic blueberries when you’re not able to get organic.

Finally, in terms of helpful appliances to have in the kitchen to encourage healthful eating, I do recommend investing in a food processor, particularly a Kitchen Aid, because it enables you to have a large bowl/blade and small bowl/blade all in one machine. It speeds everything up in the kitchen, and I use mine every day. But my blender is also indispensable because I couldn’t make my smoothies without it.

TEMPEH
In an interview once, someone asked me to choose between tofu and tempeh, and though in some respects that’s really impossible because I love both so much, if I reeeally had to choose, I just might pick tempeh. It’s a fabulous food. Whenever I demonstrate recipes with tempeh (and I make a point to), about 50% of the group have never heard of tempeh, eaten it, or cooked with it. And I love it – because it’s such a pleasure to introduce this food to people.

Tempeh is a staple in Indonesian cuisine, and it’s simply whole soy beans that have been fermented with some kind of grain. That grain is usually rice. This mixture is then formed into thin, usually square blocks/cakes. Being a fermented food, it tends to contain B vitamins, including B12; it’s also higher in protein and fiber and lower in fat than tofu.

There are many things you can do with tempeh: sauté it, grill it, bake it, but I also have a trick that I think makes it foolproof every time: I steam it. Before I do anything with it, I steam it first. It just takes a bit of the "edge" off and makes it really tender. Steam it for 10 minutes tops, at which point you’ll smell the really nice nutty aroma. Once it’s steamed, you can eat it just like that (mix it with some eggless mayonnaise and finely chopped raw veggies for what I call a Better Than Chicken Salad), or you can continue working with it.

Crumble it in chili, or add it to stir frys, soups, salads, sandwiches, and stews. Tempeh has a wonderful flavor and a great texture and mouth-feel - really satisfying. It freezes well and performs well in a cheese grater, after which it may be used in the place of ground beef (as in tacos).

One of my favorite things to do to tempeh is to slice it, and steam it, then add it to a saute pan where I heat a small amount of canola, sesame, or olive oil. I fry it on both sides until it gets golden brown, then I sprinkle on a little tamari soy sauce and maple syrup. The result is wonderful, as the maple syrup kind of caramelizes the tempeh. It’s a wonderful "main dish," served with vegetables. More recipes for tempeh (and tofu) are in my online cookbook under Demystifying Tofu & Tempeh.

GREEN TEA
Last but not least is my favorite thing in the world is green tea. I’ve never had a cup of coffee in my life. I drink green tea every day, and admittedly, I’ve turned into a bit of a tea snob. I can’t help it. It’s too darn good. There is a lot of evidence that green tea is healthful for a number of reasons, but mainly I drink it because I just love it. It doesn’t give you the extreme highs and lows that coffee does – well, I don’t know what that’s like since I’ve never had it, but from what I’ve seen coffee do to people, I know tea does not do the same thing.

My favorites are the Japanese teas, such as Kukicha, Genmaicha, Gyokuro, and Hojicha, but I do love Chinese teas as well, such as Dragonwell and Jasmine Pearls. A recent 2006 study published in the September issue of the Journal of the American Medical Association shows that adults who consumed three or more cups of green tea per day had a lower risk of death due to cardiovascular disease. I’m not a big proponent of making health claims for every type of food, but green tea is indeed high in antioxidants and other healthful properties. For me, a lot of my love of tea comes from the ritual itself – smelling the tea leaves, steeping them, sipping it, and finding a nice quiet place in which to drink it.

So there you have it. Can’t wait to see what my Top 5 Favorite Foods are next year.

Summer Vegetable Risotto
Use this recipe as a model for many of your favorite seasonal vegetables, so long as those on the sturdy side (bell peppers, artichoke hearts, broccoli, beets) are precooked until not quite tender, either by blanching, steaming, or roasting. As a general rule, for every cup of rice, you will need about 3 cups of simmering broth.

Cooking time: The total cooking time from the first addition of liquid to the rice to the completion of the risotto containing vegetables is typically about twenty-five minutes. But let your taste buds be the guide. Risotto is not as complicated as many think. It just requires some time at the stove. Use that time as an opportunity to engage in "cooking meditation." It really is very therapeutic!
Makes 4 main course servings

INGREDIENTS
6 cups vegetable broth, plus additional (if necessary)
½ cup dry white wine
2 tablespoons extra virgin olive oil
1 large onion, finely chopped, about 1 cup
3 garlic cloves, crushed or chopped
1 yellow summer squash, diced
1 or 2 zucchini squash, diced
4-5 ears corn enough for 3-1/2 cups kernels (you may used canned or frozen)
2 tablespoons chopped fresh mixed herbs (basil, dill, sage, etc.)
1-1/2 cups arborio rice
Salt and pepper to taste
Toasted pine nuts (optional)
Yellow pear tomatoes, for garnish (optional)
Fresh herbs, finely chopped (optional)

DIRECTIONS

1. Remove husks and silk from corn. Working over a large bowl to catch the corn kernels and juices, cut kernels from corncobs with a sharp knife. (If using canned or frozen, just drain the water.)
2. Heat the broth in a large pot.
3. Heat the oil in a large saucepan over high heat and saute the zucchini and yellow squash until lightly browned. Remove with a slotted spoon and set aside.
4. Sauté the onion and garlic in the remaining oil until tender but not brown, about 5 minutes.
5. Add the rice and cook, stirring, for 2 minutes.
6. Reduce the heat to medium-low and add ½ cup of the simmering broth mixture to the skillet. Cook, stirring constantly, until almost all of the liquid has been absorbed. Continue adding the broth mixture ½ cup at a time, cooking and stirring until it is almost completely absorbed and the rice begins to soften, about 15 minutes.
7. When down to last two cups of liquid, add corn kernels. Continue cooking, adding liquid 1/2 cup at a time.
8. Stir in the squash and another ½ cup of the broth mixture. Continue to stir constantly until the liquid has almost been absorbed, until the mixture is creamy, not runny, the rice is tender yet firm to the bite, and the vegetables are heated through, about 5 minutes.
9. Remove from the heat and stir in the herbs. Serve at once, garnished with the pine nuts, pear tomatoes, and finely chopped fresh herbs, such as basil, parsley, and tarragon, if using.

Optional: Add non-dairy butter in the last 10 minutes of cooking. Earth Balance is the best non-dairy butter out there! No GMOs, no hydrogenated oil, no saturated fat, no animal protein, no cholesterol. Some variations (like the whipped) are organic.

More recipes and resources at Compassionate Cooks.

In my first exploration of the issue of by-catch in commercial fishing, I looked at the devastating effects of fishing not simply for the "target" species, but on those animals who are unlucky enough to be caught in the lines, traps, hooks, and nets not meant for them. In this second part, I further explore this issue and take a look at how the dolphins, sea turtles, and seals - animals for whom we have affection - fare in our pursuit of gastronomic pleasure.

DOLPHINS
The public became aware of the problems of by-catch in the 1980s when campaigns were led against tuna companies for harming and killing dolphins when tuna were the targets. The relationship between dolphins and tuna is that yellowfin tuna follow and school beneath dolphins, so fishing fleets would look for dolphins on the surface, herd them and encircle them and set out the nets to catch the tuna – ensnaring the dolphins at the same time. An estimated 5 to 7 million dolphins have been killed by this fishing method over the past four decades, the largest marine mammal kill in history.

In 1986, the International Marine Mammal Project organized a campaign, including a consumer boycott of tuna, in order to urge U.S. tuna companies to end the practice of intentionally chasing and netting dolphins, and to adopt "Dolphin Safe" fishing practices to prevent the drowning of dolphins in tuna nets. Dolphins are mammals and don’t have gills, so they drown while stuck in the nets underwater. There are other standards that a company must adhere to in order to label their tuna “dolphin-safe,” but it’s worth noting that just because it says “dolphin-safe” or “dolphin-friendly,” it doesn’t mean that dolphins were not killed in the production of a particular tin of tuna. It means that the fleet which caught the tuna did not specifically target a pod of dolphins.

Though the numbers are down since new techniques are used to catch tuna (400,000 dolphins killed annually in the 1960s and 100,000 in the 1980s), several thousand dolphins are still killed each year to satisfy our appetites for tuna. Dolphins — social, playful, intelligent animals — are also killed as by-catch in nets targeting trout. According to a 2003 BBC story by Alex Kirby called “Nets Kill 800 Cetaceans a Day,” more than 800 dolphins, porpoises, and whales die every day as they get tangled in fishing nets – that’s 300,000 every year.

TURTLES
Turtles are also common victims. Sea turtles are killed by the thousands. It’s estimated that more than 20,000 sea turtles die each year after getting hooked on longlines. Six of the seven species of marine turtles are listed as "Endangered" or "Critically Endangered," and the outlook is increasingly grim. In the Pacific, leatherbacks are heading for extinction, fast, and in the Mediterranean, green turtle numbers have plummeted. Though pollution and disease contribute to this, the nets and long-lines of fishing fleets play a major role in their demise.

According to Duke University, which recently conducted a global assessment of the problem, more than 250,000 loggerhead and 60,000 leatherback turtles are snared each year by commercial longline fishing, and tens of thousands die. The authors estimated that longline fleets from 40 different countries set about 1.4 billion hooks in the studied year of 2000, the equivalent of about 3.8 million hooks each day. Again, longlines are fishing lines that can stretch for 40 miles and dangle thousands of individually baited hooks. They are set at optimal depths and times to catch tuna and swordfish, shark, and other fish, and according to the data studied, the turtles most often die – not by drowning, by some kind of injury related to hooking or entangling.

SEALS
Another byproduct of the fishing industry is the brutal death of baby seals. Because of the overfishing of cod by the Canadian fishing industry in eastern Canada –- in the Atlantic Ocean for Newfoundland’s northeast coast — the cod population declined to such a degree that the government stepped in the late 1980s and imposed severe restrictions on commercial fishing. But it was too late. Because of overfishing, the fishery collapsed, never recovered, and the ecosystem changed such that it was no longer able to support cod fish.

What does all this have to do with the seals? Scapegoating the seals for the collapse of the cod fisheries, fishermen demanded a kill. In 2003, the Canadian government bowed to pressure from the fishing industry, and ordered the massacre of hundreds of thousands of seals, declaring war on the seals in hopes that massive seal kills will bring back the cod and keep their disgruntled fishermen working.

In fact, cod is not a major food source of the harp and hood seal diet. Further, recent evidence suggests that killing seals contributes to bacterial infestation on the ocean floor which leads to hypoxia, a condition in which patches of ocean lose all the dissolved oxygen and are unable to sustain cod or fish or marine life of any kind. However, these facts seem to have been brushed aside by the Canadian Department of Fisheries and Oceans in their efforts to justify and continue the slaughter.

During the 3-year period of 2003-2005, the Canadian Department of Fisheries and Oceans (DFO) allowed a kill quota of 975,000 baby and adult harp seals and 30,000 adult hood seals. When the "struck and lost" seals are included (these are the animals who’ve been hit but lost in the icy waters), the total killed exceeds one million, making this the largest marine mammal slaughter in the world.

To find as many avenues as possible to profit from the annual, government-subsidized slaughter, Canada exports sealskins (furskins/pelts and leather), seal oil, and seal meat. Unfortunately, the demand for seal pelts has sky-rocketed, especially in Europe. Though seal meat isn’t doing so well, the Canadian government is trying to find markets for the bodies of the skinned seals. The kill continues to this day. The quota for the 2007 massacre was 270,000. Visit www.protectseals.org for more information.

TSUNAMI
Finally, while we’re talking about by-products/effects (not just "by-catch"), there is another by-product of consuming aquatic animals that went under the radar screen when an earthquake and subsequent tsunami in southeast Asia destroyed lives and communities at the end of 2004. Over 200,000 human lives were lost and an uncounted number of non-human lives. Experts agree that the destruction of coral reefs and mangrove trees played a significant role in the destruction caused by the tsunami. In many countries across Asia, including Indonesia, Sri Lanka and Bangladesh, mangroves stood all along the coasts in shallow waters. They offered protection against things like tsunamis. Over the last 20-30 years, they were cleared for shrimp or prawn farms. The shrimps and prawns are sold to Europeans and other foreigners at a price that does not take into account the environmental cost. The destruction of the coasts was also due to the building of large resorts where they should never have been built.

Of course, there are efforts to rebuild the shrimp farms, and we’ll see if we learn anything from the disaster. I’m a little skeptical, considering the fact that worldwide, shrimp farming has grown at an annual average of over 18% since 1970, and is the single most valuable internationally traded seafood product worldwide, valued at an estimated $50-60 billion at the point of retail.

BEYOND BY-CATCH
The cost of our consumption of aquatic animals is extremely high - not just to the target species who were living perfectly peaceful lives before we come along and snatch them out of their homes, but also to the non-target species and entire ecosystems. And this is just one aspect of this issue. We have yet to talk about all the others, including factory-farm raising fish; the pollution in the ocean; the fishing of smaller fish to feed to the larger fish we raise to eat; the toxins, such as mercury, in the fish that we consume when we eat their bodies; the research that supports the fact that fish feel pain; the human health concerns of eating fish; or the ethical considerations of “catch and release sport fishing."

We have yet to explore the many problems with consuming salmon – for instance, the problems with farm-raised Atlantic salmon, which is probably one of the worst choices we could make: the fish are raise in cramped pens in the ocean, and their waste pollutes the surrounding water and spreads disease to wild fish. In the Pacific, escaped farm-raised salmon also compete with wild fish for food, and interfere with spawning. Furthermore, salmon are fed a diet of fish meal (tinted to give their flesh that characteristic "salmon pink" color) which further depletes the ocean food chain. Wild Washington or Oregon salmon is a poor choice, since overfishing and habitat destruction have endangered many species. And remember: the fish have to consume Omega-3 fatty acids from phytoplankton, from algae. If they don’t consume it, they don’t have it in their flesh. If they don’t get it, we don’t get it. So again, go right to the source for your nutrients.

FOOD FOR THOUGHT
A recent issue of Fish and Fisheries magazine cited more than 500 research papers on fish intelligence, proving that fish are smart, that they can use tools, and that they have impressive long-term memories and sophisticated social structures. The introductory chapter said that fish are "steeped in social intelligence, pursuing Machiavellian strategies of manipulation, punishment and reconciliation … exhibiting stable cultural traditions and cooperating to inspect predators and catch food." A wonderful U.K. Guardian story explores these notions, quoting Dr. Culum Brown, a specialist in fish behaviour at Macquarie University in Sydney, and co-author of Fish Cognition and Behaviour. He says, "I spend half my life telling people fish aren’t stupid. Fish are more intelligent than they appear. The trouble is that most aquaculture treats fish as if they are little robots. They are not."

My hope is that we begin to question the criteria we use to determine the value of an animal’s life, who deserves to be spared pain, and who has a right to live free from harm, free from suffering, free from premature and unnecessary death.

My hope is that our hearts are large enough to include not only those with whom we can identify, with whom we can communicate but also those who don’t look us, those who don’t sound like us. May we be as fascinated by our differences as we are consoled by our similarities. We don’t need to travel to other planets to find interesting, exotic, different life forms. They exist right here, right now, on the earth and in the sea.

INCREASING ABSORPTION
Studies show very little difference in the incidence of iron deficiency between vegetarians and non-vegetarians in developed countries. In fact, the amount of iron in vegetarian, and particularly vegan, diets tends to be higher than or at least equal to, that in nonvegetarians diets. Why? Because vegetarians and vegans tend to eat more fruits and vegetables; vegetarians get about 50% more vitamin C than nonvegetarians. For vegans, it’s even higher. And why is vitamin C important?

It’s important because vitamin C increases our ability to absorb iron; in other words, it increases the iron’s bioavailability. Intake/consumption is one thing, and healthful, whole-foods plant-based diets are fantastic in that aspect. But absorption is another thing altogether. There are two different types of iron in foods: heme iron and nonheme iron. Heme iron is found in animal products; nonheme iron is found in both plant foods and animal products.

Dietary factors influence the body’s ability to absorb nonheme iron. After being absorbed and reaching our cells to be used for building hemoglobin and other purposes, our body doesn’t care whether the iron was originally heme or nonheme. This is important to know. When people say, "our bodies need heme iron from meat," it’s not true. The human body needs to absorb iron, but it doesn’t care where it comes from in the end. So, if dietary factors influence our body’s ability to absorb nonheme iron, it’s these dietary factors we want to increase. And what are these factors?

Eating vitamin C-rich foods at the same time we eat iron-rich foods is one of the best things we can do. In one study, vegetarian children with iron deficiency anemia in India were given 100 mg of vitamin C at both lunch and dinner for 60 days. They saw a drastic improvement in their anemia with most making a full recovery. Vitamin C is found in citrus fruits and juices (oranges, grapefruit, etc.), strawberries, kiwi, papaya, green leafy vegetables (broccoli, kale, collards, swiss chard, Brussels sprouts), bell peppers (yellow, red, and green), and cauliflower. And if you cook citrus-based foods, such as tomato-based pasta sauce or sweet and sour sauce with lemon juice, in cast iron cookware, that also increases the iron’s bioavailability.

THINGS THAT DECREASE ABSORPTION
Now, just as there are things we want to do to increase absorption, there are things we want to do to avoid DECREASING absorption. When we consume calcium supplements, coffee, or tea at the same time we eat iron-rich foods, we inhibit iron absorption. So, just avoid these things when eating iron-rich foods. I have a great love (READ: obsession) of green tea, but I don’t drink it at meals. The bioavailability of iron can be reduced by up to 60% by the tannins in black or green teas when consumed at the same time as iron sources.

Also, there are some foods that are high in iron but also high in oxalates, which prevent absorption. These iron- and oxalate-high foods include spinach, swiss chard, beet greens, and rhubarb. It doesn’t mean these aren’t good foods to eat; it just means if you are looking to increase your iron intake, don’t look to these as iron sources.

Finally, the other thing to consider is that vegans have a considerable advantage in the iron department because they don’t eat dairy. Cow’s milk – either the liquid stuff or products made from it – is a poor source of iron. It displaces iron-rich foods from the diet, and the presence of cow’s milk or dairy-based cheese in the diet has been shown to decrease the absorption of iron from a meal by as much as 50%.

IRON-RICH FOODS
How much iron do we need to consume and what are the foods that are particularly high in iron? There are some variations for babies, toddlers, and seniors, but the daily recommendation is essentially 10 mg for adult men and 15 mg for menstruating women. Neither should exceed 45 mg/day. There’s no shortage of iron in plant foods, but some are higher than others:

*2 1/2 cups of cooked mushrooms contain 6.4 mg.
*3 1/2 cups of raw broccoli contains 3.1 mg of iron.
*3/4 cup of cooked green beans (or yellow beans) contains 3.7 mg.
*1/3 cup soybeans contains 3.0 mg.
*1/2 cup lentils contains 3.0 mg.
*1/2 cup of cooked quinoa has 2.5 mg.
*Firm tofu is pretty high (though brands vary, so check the label). Generally ½ cup contains 7.2 mg.
*Just 2 tablespoons of pumpkin seeds contain 2.8 mg.
*12 dried apricot halves contain 2.0 mg.
*And of course, blackstrap molasses has 7.4 mg per 2 tablespoons.

Then there are the fortified foods, including many different cereals as well as various veggie burgers and veggie dogs. For instance,

*2 of Yves’ brand soy dogs contain 4.7 mg.
*1 of Yves’ burgers is also 4.7.

(You can also find a comprehensive chart in the book, Becoming Vegan, the basis for much of my information in this article, or just do a search online to find a chart on iron-rich plant foods.)

WHAT TO DO IF YOUR IRON STORES ARE LOW?
I’ve heard of people who claimed to become anemic after becoming vegetarian. Most of these cases tend to be self-diagnosed; they never had their iron levels checked or had a doctor diagnose them. They just assumed they were anemic because they were tired. Now, they could be tired for a number of reasons, such as not eating enough calories, eating too many high-sugar foods, and possibly not getting enough sleep. This doesn’t mean that iron deficiency is not real for some people, but if you’re concerned, check with your doctor and get your iron tested.

But first understand a few things about what your iron status means. There are three stages, essentially, of actual iron deficiency. The first is just iron depletion – it means your stores are low, but it doesn’t affect how you feel. The second is iron deficiency, and you may feel tired and a sensitivity to cold. The third is iron deficiency anemia, where your total blood hemoglobin is below the normal range. You are likely to feel exhaustion, irritability, lethargy, and headaches. Your skin may also appear pale. If you are suffering from the symptoms of iron deficiency, just have your doctor measure your iron status. If your doctor thinks your iron stores are too low, he or she may suggest that you eat meat (which is unnecessary) or that you take an iron supplement (which should do the trick). Anyway, if your doctors find that your stores are low, first you might just try – as suggested by Jack Norris, R.D. – taking a 100 mg vitamin C tablet with two meals a day for 60 days, and refraining from tea and coffee during meals. If this doesn’t work, consult your doctor about iron supplementation – which is what they would do for non-vegetarians anyway. They would add supplements for those who really needed it. Norris emphasizes this point: "anemia in meat-eaters is normally treated with large doses of supplemental iron, not with eating more meat. Similarly, vegetarians with Iron Deficiency Anemia do not need to start eating meat but can also be treated with supplemental iron."

It’s important to keep in mind that though there is little difference in the incidence of iron deficiency between vegetarians and nonvegetarians, vegans and vegetarians do often have iron stores on the low end of the normal range. BUT this doesn’t seem to pose a problem. For those in generally good health and with abundant food available, iron stores at the low end of the normal range is just not a problem.

In fact, there are a few potential upsides:

1. Low iron stores are associated with higher glucose tolerance and therefore could prevent diabetes.
2. High iron stores have been linked to cancer because of increased evidence of free radical damage. Having lower iron stores seems to protect cells from free radical damage.

So, consuming too much iron, particularly if you’re taking a lot of it in supplement form, can be a problem. Multivitamins should be considered insurance – not a substitute for a healthful diet, and you may have noticed that some multivitamins contain iron and some do not. According to the recommendations from doctors and nutritionists, I don’t take iron as a supplement. I get a more than adequate amount from my diet, so my multivitamin is iron-free.

EAT WHOLE FOODS
As always, when I talk about a vegan diet, I’m talking about a healthful vegan diet – one that is rich in vegetables and fruits, not junk food. Eat lots of iron-rich food, and there’s plenty of it available on a plant-based diet.

One more note about your blood. Give it away! Donating blood is one of the easiest ways to help people. For those of us who are candidates, there’s no reason we shouldn’t give blood every two months. Many blood centers – I know this is the case in California – simply do not have enough blood in the time of an emergency. And giving blood when an emergency hits doesn’t account for the 72 hours it takes to test and prepare the blood, so do consider donating.

For more on iron, visit Vegan Health, or pick up a copy of Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet. My information for this article came from both these sources.

Horchata is a traditional rice drink first developed in Spain and modified in Mexico. This is a delicious, sweet drink that has been around for thousands of years and is best served cold. Plan ahead when making it, as it requires some advanced preparation (the rice needs to soak overnight).

Ingredients

1 cup long-grain rice

Hot water

4 cups non-dairy milk

1/4-1/2 cup granulated sugar

1 teaspoon vanilla extract

1/2 teaspoon cinnamon

Ice for serving

Place the rice in a bowl and add enough hot water to cover the rice completely. Let cool, and then place the rice in the refrigerator and let it sit overnight.

The next day, drain the water from the rice. (The rice will still have some crunch/texture; it will not be completely soft, but it’s fine.)

Place 1/2 cup of the rice, and 2 cups of the non-dairy milk in a blender, and blend until the rice is all ground up. Add the rest of the rice and milk, and blend for another minute. Finally, add the sugar, vanilla, and cinnamon, and blend until the rice is all ground up and the ingredients are completely combined.

Strain through cheesecloth, a fine sieve, or a small strainer, and serve over ice.

Yield: 5-6 cups

Food Lore

In Spain, Horchata or Horchata de Chufas is made from chufas (tiger nuts), water and sugar. Originally from Valencia, it is served ice cold as a refreshment. In Central American and Mexican cuisine, Horchata is a rice-based beverage served at home and in restaurants. (Some restaurants do add cow’s milk to their Horchata, so ask before ordering.)

This recipe is included in my new cookbook, The Joy of Vegan Baking: Compassionate Cooks’ Traditional Treats and Sinful Sweets, due out in October 2007.

However, I don’t like the use of these terms when referring to non-animal-based foods for a number of reasons. By all calculations, meat, dairy, and eggs are superior in no way – not in terms of health, not in terms of taste, and certainly not in terms of ethics. And if we step back for a moment, we’d see that animal foods are actually the alternatives to plant foods, and we’d remember that cow’s milk is actually a substitute for human milk.

ANIMAL PRODUCTS REPLACE PLANT FOODS

When animals were first herded and domesticated for human consumption, about 9,000-10,000 years ago, they essentially became the alternatives to plant foods. Plant foods were the foundation of the human diet for a long, long time - long before people started domesticating non-human animals. (READ: Plant foods were the foundation. I’m not saying humans didn’t eat "meat" at all.) Fast forward thousands of years to our own "modern" culture. With millions of dollars, the animal exploitation industries convinced people they need to consume the flesh and secretions of animals, and fruits, vegetables, beans, mushrooms, nuts, seeds, herbs, and spices were pushed off to the sidelines and sold as garnish, and meat, dairy, and eggs, with their powerful lobbies on Capitol Hill, enjoyed government support, subsidies, and protection.

Thanks to the dairy industry, whose government-sponsored advertisements pose as public service announcements, humans are continually sold the idea that we need cows’ milk to be healthy. This stuff is sold as if it contains some magical formula designed just for human bodies. The truth is it is a perfect formula, designed just for growing babies — bovine babies, that is.

HERDING ANIMALS - DUPING HUMANS

Cattle are herd animals, which means they are easy to control because they move together and stay together. In other words, "cattle" meet certain requirements that make it easy for humans to contain them. Let’s not kid ourselves into believing that humans struck nutritional gold when they started drinking cows’ milk. Cows’ milk — just like soda — is a commercial product that is sold to the public by the dairy industry that has billions of dollars behind it in advertising and enjoys government protection from false advertising laws.* Whether it’s cow’s milk, goat’s milk, sheep’s milk, buffalo’s milk, rat’s milk, or dog’s milk, it is totally unnecessary for human survival and health.

Not only are we the only animal that drinks another animal’s milk, we are the only animal that drinks it into adulthood. All female mammals produce milk for the same reason: to feed and nourish their offspring. At a certain age, depending on the mammal, the infant is able to move onto solid food and is weaned off of the mother’s milk — every mammal, that is, except humans.

Despite the fact that humans don’t continue drinking human milk after being weaned, we’re told we have to drink cows’ milk. And despite the fact that calves naturally stop drinking cows’ milk after they’re weaned, humans have been duped into believing that they must drink it as adults. Our own physiology supports the cessation of milk-drinking in that - at about time time when we should be weaned off of breast milk - our bodies stop producing lactase, the enzyme that enables us to digest lactose, the sugar that’s in mammalian milk. One of the reasons the majority of the world population suffers from lactose intolerance is because we’re not able to digest it. Drinking milk - human or otherwise - into adulthood makes absolutely no sense, but it makes really good business and very good money.

TAKING BACK THE WORD

The dairy industry has made attempts to own the word "milk" and stop non-dairy milk companies from using the word; they loathe the use of the word "milk" in any other context outside of that which refers to the stuff they take from cows and sell to humans. (Perhaps they would prefer human women to say "breast beverage" instead of "breast milk.") Besides referring to the fluid that a female produces when she is lactating, the word "milk" also refers to the liquid extracted from various plants, whether they are nuts, grains, seeds, or fruits. Many of these milks have been around for thousands of years in different parts of the world. The milk from these plants are hardly "alternatives." Rather, they stand on their own as delicious and much healthier choices for human consumption.

SOY
Soy milk originated in China, a region where the soybean was native and used as food long before the existence of written records. Later on, the soybean and soybean foods were transplanted to Japan. Soy milk is reputed to have been discovered and developed in the Han Dynasty in China about 164 B.C. Cow’s milk is definitely the "alternative" to soy milk, particularly in the East. Sadly and ironically, however, the consuption of cow’s milk now exceeds that of soy milk in Japan. The advertising arms of the North American dairy industry reach far and wide.

RICE
If you’ve ever been to a traditional Mexican restaurant, you’ve had the pleasure of imbibing Horchata, a delicious sweet beverage made primarily of rice, sugar, and cinnamon – and often almonds. The Mexican Horchata is based on the Spanish Horchata de Chufa, which was traditionally made from a grassy plant called the Chufa or tiger nut and has its origin in ancient Egypt and Sudan.

NUT
Almond milk – by far my favorite! – was used widely in the Middle Ages in regions stretching from the Iberian Peninsula to East Asia. It was prized for its high protein content and its ability to keep better than milk from animals, which soured if it wasn’t used right away. Milk derived from other nuts also has a long history, including that of walnut, cashews, peanuts, macadamia, and hazelnuts.

COCONUT
The milk of the young coconut is referred to as coconut water or coconut juice and is absolutely delicious and drunk as a beverage. It’s been a popular drink in the tropics since the discovery of the coconut palm tree! (Early Sanskrit writings reveal that the people of India were using coconuts as a staple for food.) It’s naturally fat-free and low in calories with high nutrition content. (Coconut milk is the thick sweet, milky white substance derived from the meat of a mature coconut and is often used for cooking and not for drinking.)

FOLLOWING THE COWS’ LEAD

The bottom line is we have no nutritional requirement for the milk of another animal. Though we have nutritional requirements for nutrients such as calcium, we can do what the cows do and get our minerals from the green leafy stuff that grows in the ground. That news, however, hasn’t quite made its way to our living rooms and classrooms. The kale growers don’t seem to have the money for multi-million-dollar ad campaigns (got kale?); the chard lobby has yet to be formed; and the broccoli farmers just haven’t gotten around to producing glossy marketing materials (I mean - "educational" materials) for young children in school to compete with those that the dairy industry have been supplying to teachers for decades. Get them while they’re young, and you’ve got them for life.

Though humans have been drinking the milk of animals for thousands of years, there is enough evidence now to support the detrimental effects it has on our bodies. Just because we’re in the habit of doing something doesn’t mean we should continue. Just because we can do something doesn’t mean we should.

(*The California Milk Advisory Board was sued by animal advocates and organizations for falsely representing the condition and treatment of dairy cows in the state. Because the California Milk Advistory Board is the marketing arm of the California Department of Agriculture and thus a government agency, it is exempt from false-advertising laws. The case was thrown out, but not before the judge acknowledged that California cows "probably aren’t happy and that if the ads implying that they were happy had been made by a private individual, false-advertising laws might apply.")

*Listen to my podcast episode on my favorite non-dairy milks

A new study American Journal of Preventive Medicine confirms this: Americans are eating fewer vegetables than ever. Researchers evaluated data from two large national health surveys and reviewed how many people ate three or more servings of vegetables a day. (French fries counted!).

In the first survey, 35% met the goal; in the second survey, 10 years later: 32%. So, why are we ignoring the most consistent message of our childhood? I have a few ideas.

In the many years I have been teaching vegan cooking classes, I have discovered that so few of my students know what to do with a head of broccoli or a bunch of kale. Many don’t know why white rice is white or that vegetables contain protein (38% of the total calories in asparagus, for instance, is protein). Most of us were raised on a meat-centered diet, where vegetables played a minor role and either came from a can, were boiled to death, or were drowned in cream sauces and butter. It’s no wonder we didn’t get hooked on veggies.

We’re also ridiculous creatures of habit, and as the researchers discovered, most people demonstrate very little diversity when choosing vegetables. Here’s a secret: when I switched to a plant-based diet, I actually found more options. With meat, dairy, and eggs out of the way, a world of plant foods opened up. There is an inaccurate assumption that a plant-based diet is limiting, and vegans are often asked – in exacerbated tones – “What do you eat?” The implication is that non-vegetarians eat a huge variety of foods, but in truth, most of us rotate the same dishes over and over - and over again.

We tend to look in one direction when it comes to how, what, and who we eat. We order the same things in the same restaurants, we prepare the same meals at home, and we rarely use those spices that are collecting dust on those cute little spice racks hanging on our kitchen walls. We're often completely unaware of what's even in the other direction. That's one of the reasons the transition to a plant-based diet can be daunting and exciting at the same time: an entire world of new foods, cuisines, ingredients, menu items, and recipes open up that weren't in view before. People often feel overwhelmed by the process, but that's what's so exciting about it: the options are endless.

I've seen so many people discover how much more expansive a plant-based diet is than an animal-based one, as they realilze that animal-based products continually displaced plant foods in their daily meals. They discover that every time they chose meat, dairy, or eggs, they were not choosing healthful plant foods.

In the many years I've been doing the work of empowering people to make informed food choices and debunking myths about veganism, I have had the pleasure and privilege of witnessing thousands of people change their diets, change their minds, and change their lives. And as I guide them through this process of transformation, I remind them that as we begin to make new food choices, not only do our options expand but our palates (as do our perceptions and minds) change as well. When we get heavy, fat-laden, processed products out of our diets and replace them with healthful, whole vegetables, fruits, mushrooms, nuts, seeds, grains, herbs, and spices, our palates become resensitized to taste and we begin to crave the things we never thought we would.

Here are a few other tips and tricks I give to my students and podcast listeners about incorporating more plant foods into their diets:

1. Shop by color. (Ketchup doesn’t count!) The health-promoting antioxidants are in the colors of plant foods.

2. Add diversity. Try a new vegetable from the farmer’s market each week.

3. Buy a steamer basket. Steaming veggies is a healthful age-old method of cooking vegetables.

4. Make vegetable-rich stews. Add a can of beans (rinsed and drained) and a veggie bouillon cube.

5. Prep in advance. If we chop up vegetables before storing them in the fridge, we’re more inclined to eat them. Take 10 minutes to chop when you arrive home from the market.

6. Prioritize. We all complain about how we’re too busy to cook, but I wonder: if we don’t have just 15-30 minutes a day to nourish our bodies and create healthful meals for our families, then perhaps we need to re-structure our priorities.

7. Re-sensitize your palate. Our palates may need some time to become re-sensitized to less fat and salt. Remember: it takes 3 weeks to change a habit. Just stay committed and trust that a process is taking place.

8. Keep essentials on hand, including various vinegars, tamari soy sauce, dried herbs, dried spices, fresh herbs, garlic bulbs, fresh ginger root, lemons. Simple ingredients are all you need for delicious vegetable preparation.

9. Increase pounds. Aim for a pound of raw and a pound of fresh vegetables every day; even if you fall short, you’ll be way ahead of the curve.

10. Be reasonable. Though fresh is always best, frozen vegetables (and sometimes canned) are better than no vegetables at all.

Finally, call your mother and give her the opportunity to say “I told you so.”

(Visit Compassionate Cooks' website for resources and recipes on healthful eating.)

I've also seen thousands of people change their diets from one based on animals to one based on plants, and the transition they experience winds up being a lot easier than even they anticipated. Whatever you want to say about how humans eat, the fact is we're not true carnivores. We don't crave flesh the way a lion does: we have neither the strength, claws, teeth, or desire to take down our prey with our bare hands, and we wouldn't die without meat, as would a true carnivore.

The truth is whereas we don't crave the flesh of an animal, we do crave texture. We crave flavor. We crave fat. We crave salt. We also crave satisfaction and familiarity, bringing an entire emotional history to the table when we sit down to eat. When someone says "I tried to eat vegetarian, but I just craved meat," I tell them with confidence that it wasn't meat they were craving. It may have been salt, it may have been fat, it may have been calories, but it most certainly was not the flesh of an animal. Anyone who's ever lived with a true carnivore (i.e. a domestic cat) knows how a carnivore reacts when he spots his prey: teeth chatter, tail flickers, mouth waters. If this happens to you when you spot a bird in your yard or a steer grazing peacefully on the hillside, frankly, I don't want to know.

When we embrace the endless plant options available to us, we recognize a world of foods we didn't even see before. Though we may experience a transition as we let go of certain habits, we can also anticipate the excitement and joy of reshaping old traditions and creating new ones. There's nothing wrong with seeking out familiar-tasting and familiar-looking dishes that we may have enjoyed in the past, because it is the texture and familiarity we still have a right to enjoy.

This "Better Than Tuna Salad" is an example of a dish that provides familiarity and gustatory pleasure without the ethical, environmental, and health concerns associated with eating aquatic animals.

Better-than-Tuna Salad
Serves 4-6, depending on serving style: sandwiches or side dish

1 can organic garbanzo beans/chick peas, drained and rinsed
1/2 cup (or more) eggless mayonnaise (Wildwood’s Garlic Aioli, Nayonnaise, or Vegenaise are great options)
1 red bell pepper, finely chopped
3 scallions (white and light green parts), finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
1-2 tablespoons fresh parsley, finely chopped
1/2 cup walnuts, chopped (optional)
1 tablespoon prepared mustard
1/2 teaspoon sea salt or to taste
Black pepper, to taste

DIRECTIONS

1. Add the chick peas to a food processor or blender and grind them down into small pieces. You can even grind them down so it becomes somewhat like a thick puree. The ultimate texture is up to you. Grinding the beans is optional, but I find that it’s easier to eat it as a sandwich this way; plus, it really does resemble tuna in taste and texture when the beans are ground up. It's best if you use the "pulse" button on your food processor so you can control the ultimate texture of the beans.

2. In a large bowl, combine all the ingredients and mix well. Season with salt, pepper, and the amount of aioli/eggless mayonnaise you desire.

Serving Suggestions:

*Wonderful as a sandwich filling on a hard roll or stuffed in a pita
*Serve on crackers as an appetizer or party dish
*Serve as a side salad – great for picnics and BBQs!

Variation Suggestions:

*Of course you may also use beans made from scratch, as opposed to canned beans.
*Use cubed, steamed tempeh for a “Better Than Chicken Salad."
*Use potatoes for a tasty potato salad.
*Use mashed extra firm tofu for an “eggless egg” salad.
*The walnuts are optional, but they add a really nice texture.
*You may sprinkle some kelp flakes in as well, to really add to the “fishy” flavor.

Copyright © 2007 Compassionate Cooks, LLC – All rights reserved - More recipes, resources, and information can be found at Compassionate Cooks' website.

Incidental catch, or "by-catch," refers to unintended or unwanted animals caught by the fishing industry. It is estimated that by-catch-related mortality is causing population declines in 13 out of the 44 species of marine mammals that are suffering high death rates from human activities. Commercial fishers use a number of techniques for ensnaring animals, from setting miles of line and baited hooks (called longlines) to catch animals such as sharks, swordfish, and tuna, to using large nets to catch schools of fish. These large nets are towed underwater by what are called trawlers. A trawler is a fishing vessel designed for the purpose of operating a trawl, a type of fishing net that is dragged along the bottom of the sea (or sometimes just above the bottom at a specified depth).

UNEARTHING THE OCEAN FLOOR
A single pass of a trawl removes up to 20% of the seafloor fauna and flora - legally. And the fisheries with the highest levels of by-catch are shrimp fisheries: 80%-90% of a catch may consist of marine species other than the shrimp being targeted. 80%-90% of the animals caught in these nets that are targeting shrimp and prawns are actually non-target animals – they’re by-catch.

Shrimp are bottom-dwellers, which is why trawling nets are used to – remove them from the ocean. Since even jumbo shrimp are really small, the nets used to catch the shrimp are very fine, which means these nets scoop up all the animals – all the life – found on the ocean’s floor. According to a 2003 U.S. News and World Report article on fishing and its detrimental affects on the oceans of the world, every pound of shrimp that’s caught results in the killing of ten pounds of other marine life. According to the Worldwide Fund for Nature, in the Gulf of Thailand it can be 14 pounds of by-catch per pound of shrimp.

Now, a lot of the dead by-catch is made up of tiny animals that people don’t have emotional attachments to; that is, they may not be as cute as baby seals or dolphins, but they contribute to the oceans’ biodiversity and they have a right to be there – to live.

The other thing to consider is that the dredging along the ocean floor also breaks up coral and the habitats of bottom-dwellers. And because the same areas are dredged again and again, it’s not like these habitats and inhabitants have time to recover before being destroyed again. Fish populations, communities, and ecosystems are being destroyed so humans can eat shrimp cocktail.

The animals termed as by-catch are often discarded back into the ocean already dead or dying. Many are half-alive and die slow, unnecessary deaths. Trawl nets in general, and shrimp trawls in particular where the discard may be 90% of the catch, have been identified as sources of mortality for many species of concern, including endangered animals and cetaceans, such as whales, dolphins and porpoises. Sea turtles, already endangered, have been killed by the thousands in shrimp trawl nets.

It's hard to get exact number, but another way to put this is that anywhere between 6.8 million and 27 million tons of fish could be being discarded each year. We may be looking at the one fish on our plate or the 5 shrimp in our seafood salad, but countless numbers of animals were dredged up and killed for the individuals we see on our own plates.

CETACEANS (WHALES, DOLPHINS, PORPOISES)
I've been focusing primarily about the by-catch caused by trawling nets and shrimp nets, but there are other commercial fishing methods that also result in by-catch. Nets tend to kill cetaceans (dolphins, porpoises and whales), and longline fishing kills birds, for instance. As for the first group, an estimated 300,000 cetaceans (whales, dolphins and porpoises) die as by-catch each year, because they are unable to escape when caught in nets. We may not think cod fish are particularly cute, but most people get pretty emotional about whales, dolphins, and porpoises. If we don’t consider the cod, perhaps we can consider the animals for whom we do have sympathy.

SHARKS - THE TRUE VICTIMS IN THE HUMAN-FISH RELATIONSHIP
In the case of the shark by-catch in the tuna industry, "data for Pacific longline tuna fisheries are limited, but available data indicate that shark catches are often as high as tuna catches and more than 50 species of sharks and fish are captured as by-catch in West Pacific tuna longline fisheries." (Incidentally, in defense of sharks, it has been estimated that a staggering 100 million sharks are caught every year, have their dorsal fins cut off - to serve in soup, and are thrown back into the ocean to die a slow death.

SEABIRDS - MANY ON THE BRINK OF EXTINCTION
As I mentioned earlier, seabirds are also inevitable "by-catch" victims, as they dive for the bait planted on long fishing lines, swallow the bait along with the hook, and are pulled under the water where they drown. Around 100,000 albatrosses are killed by longline fisheries every year, particularly where tuna are fished, and because of this, many species are facing extinction. This is very prevalent in the waters off Chile, where sea bass is aggressively hunted by boats towing fifty-mile longlines.

According to the Pew Oceans Commission, Patagonian toothfish long-liners killed around 265,000 seabirds between 1996 and 1999; in the northwestern Hawaiian Islands, where the total breeding population of the black-footed albatross is 120,000 birds, annual fishing-related mortalities of 1,000 and 2,000 birds are significant; and longline fisheries in the U.S., including the Pacific cod fishery kills some 9,400 to 20,200 seabirds every year.

In subsequent posts, I'll address the dolphins, sea turtles, seals, and other marine mammals who are also written off as "collateral damage." Look forward to more on the un-sustainability of farm-raising fish, on the evidence of fish intelligence, and much more related to our pursuit of gustatory pleasure. Check out my previous post for the reasons to obtain Omega-3 fatty acids from plant sources rather than fish (hint: the fish obtain these fats from plant sources, too!)

Humans have no nutritional requirement for the flesh or secretions of other animals. Like the non-human animals we eat, we can go straight to the source - to the plants - for all the nutrients we need to survive and thrive.

Luckily for me, I love communicating - through talking (just ask my husband), writing (is anybody reading this?), and other means - and I never get tired of expressing the joy that comes from living a life that reflects compassion, kindness, and non-violence toward others. I am amazed, however, at the questions that arise in people once they encounter a “vegan.” Questions are great; don't get me wrong. But, it's as if people don't start thinking about health, nutrition, and animal rights until someone says the word "vegan” or even “vegetarian."

Despite the very real health concerns associated with the human consumption of animal fat, animal protein, and animal's milk, how many of us express genuine concern for our friends, coworkers, and family members as we watch them eat this stuff several times a day? How many of us have asked fellow meat-eaters where they're getting their fiber, complex carbohydrates, magnesium, potassium, folate, vitamin A, phytochemicals, and antioxidants, such as vitamin C and vitamin E — nutrients that people are truly deficient in. These nutrient deficiencies are not because people are eating too many vegetables; it's because they're not eating enough!

As a group, vegans tend to eat more vegetables than non-vegetarians. Yes, there are some junk-food vegans, but that doesn’t mean there’s something wrong with veganism in and of itself; rather it’s a comment on the fact that whether you’re a non-vegetarian or a vegan, there are healthy and unhealthy habits within the entire spectrum. But the general perception that nutrient deficiencies exist in a plant-based diet and not in a meat-based is not only false, it completely ignores the fact that Americans are simply in the worse health they’ve ever been. The population of vegetarians in North America is under 5%, so when we read the studies about increasing rates of heart disease, stroke, cancer, diabetes, etc., we’re reading about non-vegetarians – not vegans.

This is not to say that every vegan is in superior health to every non-vegetarian, but I do think it would behoove us all to shift our criticism of plant-based diets to the problems with our daily consumption of meat, dairy, and eggs. Of course, everyone should be concerned about getting proper nutrition, but we’ve become so obsessed with single nutrients that we make it all much more complicated than it needs to be. We’ve also been bombarded by slick, expensive marketing campaigns by those who have the most to gain by our consumption of animal flesh and secretions that we’ve lost sight of the fact that the nutrients we need are actually plant- (or bacteria-) based.

Let’s take a look at calcium, as an example. The dairy industry has convinced the public that in order to obtain and absorb calcium, we need to drink cow’s milk. (Goat’s and sheep’s milk are growing trends and touted as health food, and if you go to other places of the world, camel’s milk is considered manna from the gods. And it’s true – if you’re a baby camel.)

Calcium is a mineral found in the ground. While it’s true that cow’s milk contains a lot of calcium, it’s because cows eat grass. Grass – like all green-leafy plants, such as kale, chard, collard greens, mustard greens, and beet greens – contain high amounts of calcium. However, since most dairy cows are raised on dry lots and not given grass to graze on, their feed is supplemented with calcium. Their feed is supplemented to provide the calcium they’re not consuming, the females are continually impregnated in order to keep her lactating (her pregnancy is as long as that of a human), her babies are taken away and either killed immediately (if they’re male) or killed a few years later after a life of servitude (if they’re female) – all so humans can drink this “calcium-rich” fluid meant only to nourish the mammal’s offspring. Ethical concerns aside, just from a resource perspective alone, this is an incredibly wasteful process.

Not only do grown cattle stop drinking the milk of their mothers, humans also stop drinking human milk after they’re weaned and thriving on solid foods. In fact, there have been countless comedy sketches about how repulsed adult humans are at the notion of drinking human breast milk. If the marketing campaign for such milk were as large as that for the cow’s milk industry, perhaps things would be different. Humans have absolutely no nutritional requirement to drink the milk of another animal – whether that animal be hoofed or clawed; in fact, the link between cow’s milk and many preventable Western diseases, including diabetes and certain types of cancer is indisputable, such that we are actually harming ourselves with this seemingly innocuous secretion.

Humans do, however, have a nutritional requirement for calcium, but – in the case of Americans, at least, — though we drink more cow’s milk than any other nation, the average diet contains 40-50% of the recommended daily allowance. The best way to consume calcium is to go straight to the source, just like the cows do: to those dark green leafy vegetable I named above, as well as broccoli, beans, and seeds. It is the absence of calcium-rich plant foods as well as the presence of calcium-leeching animal protein in people’s diets that lead to such low calcium levels.

Another nutrient we obsess over is Omega 3 fatty acid, and most people identify fish as the primary source of this essential fat. Fish oil supplements are flying off the shelves, and people are eating more fish than ever. Aside from the considerations of the fish themselves and the fact that people are eating too man Omega 6 fatty acids from processed foods, there are definitely health concerns over the human consumption of these aquatic animals, not to mention the environmental concerns over how they’re “raised” or caught. Nearly all fish and shellfish contain traces of methylmercury, a toxin that’s poisonous to the brain and central nervous system. No fish is completely free of mercury and other pollutants, and the “fattier” and larger fish just absorb more of them. Like mercury, other pollutants, including PCBs, accumulate in fish and in the body tissues of people who eat fish regularly. These pollutants can remain in your body for decades, creating a higher risk of serious diseases, including cancer.

Though we would never drink polluted water, fish – where the toxins are the most concentrated – is one of the most polluted things we eat. In terms of Omega 3s, it’s true that the flesh of salmon contains high amounts of such Omega 3s as EPA and DHA, but it’s only because they’re eating the plants that contain these fats. Like the cows consuming the calcium from plants, fish eat phytoplankton and algae – the plant foods that contain these fats. Whereas you have the mercury contamination in the wild-caught salmon, you have an absence of Omega 3 fatty acids in farm-raised salmon, as well as a number of other considerations that have to do with “raising” animals in confinement. The bottom line is if the fish don’t get Omega 3s, the person eating the fish doesn’t get Omega 3s. Killing animals to get the nutrients that are contained by plants in the first place is – as in the case of dairy – unnecessary (and thus cruel) as well as terribly inefficient and wasteful.

In this case, too, we can cut out the middle man and go right to the source. Flax seeds are the most concentrated source of Omega 3 fatty acids, and they don’t contain mercury. They’re healthful, beautiful, easy to digest, and relatively inexpensive in terms of the bang you get for your buck. Buy the seeds whole in the bulk section of your natural foods store (brown or golden), and use a coffee grinder to grind them. When they’re whole, they can be stored in the cupboard, but once they’re ground, they need to be stored in the fridge or freezer. Stick them in a container, and add two teaspoons a day to your morning smoothie, oatmeal, cereal, salad, or soup. (Incidentally, if you don’t grind them before eating, you’ll find what an effective laxative they are.) Walnuts, hemp seeds, and chia seeds are also high in Omega 3s, or you can go straight to a DHA supplement.

Finally, it’s worth mentioning B12, since that’s often another nutrient people point out to demonstrate that humans need to eat animals to survive. It’s true that B12 is found primarily in meat and eggs, but this vitamin doesn’t occur in the flesh of living animals, so why is it so prevalent in meat and eggs? The reason is that B12 grows on bacteria. It’s not an animal-derived nutrient; it’s a bacteria-derived nutrient. There tends to be B12 on meat, because meat is – how shall I say this? – the flesh of once-living animals. I’m being tactful here; forensics experts on your favorite medical show say it more plainly than that.

Though we all used to consume some B12 from the ground when we ate our vegetables and thus ate some soil, we now scrub our veggies clean because we’re (justifiably) concerned about pesticides and toxins. We’re also depleting our soil of nutrients, decreasing the chances even more that we’ll consume B12 the old-fashioned way – through the soil. It’s important to note that B12 deficiency is present in vegans and non-vegans, alike, so we should all make it a priority to ensure we’re taking it regularly. Because of all of these factors, the best way to ensure we get B12 is to just take it as a supplement; it’s found in most multivitamins, and many cereals are fortified with it.

The point here is to demonstrate that far from being deficient in essential nutrients, plant-based diets are actually brimming with them. It’s simply inaccurate to say that we need to consume animals and their secretions to survive and thrive. Rather, we need essential nutrients, all of which exist in and are available to us through plants. The bottom line: your mom was right. Eat your vegetables!

Steamed Kale with Tahini Dressing

It’s safe to say that kale is the most nutrient-dense food on the planet. This calcium-rich vegetable is enhanced by the calcium-rich tahini, a paste/butter made from sesame seeds. Serves 2

Ingredients
1 bunch kale (curly, dinosaur, or Lacinato)
½ cup tahini
¼ cup (more or less) water
1 tablespoon fresh lemon juice
1 tablespoon nutritional yeast
1 teaspoon Bragg Liquid Aminos (or tamari soy sauce)
1 large pitted medjool date, chopped or 2 deglet noor dates
1-2 garlic cloves, chopped

Directions
Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves. Prepare the tahini dressing by blending all the dressing ingredients together. You can make it thicker and use it as a sandwich spread or thinner to use as a sauce, as with the kale. Pour over the kale, and enjoy!

Asparagus and Carrots with Walnut Dressing

You can use this dressing with other steamed vegetables (broccoli, kale, etc.), but I really love it with asparagus and carrots. It’s very simple but absolutely delicious and full of Omega-3-rich walnuts. Serves 4

Ingredients - Vegetables
10 asparagus spears, with thick ends removed
4 carrots, peeled and finely sliced into 1-inch matchsticks
1-2 teaspoons fresh lemon juice

Ingredients – Dressing
¼-½ cup walnuts
2 teaspoons white/light miso or 1 teaspoon red miso
2 tablespoons mirin
2 teaspoons tamari soy sauce
2 tablespoons white wine
2 tablespoons rice vinegar or any white vinegar

Directions

1. Steam the asparagus and carrots for 5-7 minutes, until softer but still crispy. Squeeze the lemon juice over the cooked veggies, and set aside.

2. Using a food processor, blend together the walnuts, miso, mirin, tamari, white wine, and rice vinegar.

3. In a large bowl, mix the carrots and asparagus with the dressing, and arrange on a serving plate.

What is Mirin?

Mirin is a kind of rice wine similar to sake, but with a lower alcohol content. It has a slightly sweet taste and is a common ingredient in teriyaki sauce.

More recipes can be found in our online cookbook.

Editor's note: We're pleased to welcome Colleen Patrick-Goudreau to the Green Options writing team! Colleen has taught vegan cooking classes in Oakland, California, for seven years, and is a columnist for VegNews magazine, and a contributing writer for KQED radio's Perspectives program. Her first cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets, will be published in October. Colleen has a real knack for making vegan cooking and eating accessible to those of us who may be a bit mystified by the idea of taking animal products out of our diets, and we're very happy to have her on board.

In my work as a vegan educator, advocate, and cooking instructor, one of my goals is to take "vegan food" out of the box. There tends to be a notion that “vegan food” exists in a food group separate from “normal food” or reserved only for those who label themselves “vegan.” But the fact is that even non-vegans eat “vegan” food every day — they just don’t call it “vegan.” Plant-based cuisine is simply made up of the foods we already eat and love: vegetables, fruit, legumes, grains, nuts, beans, seeds, mushrooms, herbs, and spices. When we recognize that “vegan” food is already part of our meals, we take the mystery out of the label.

Plant foods contain all the flavors, textures, and colors that satisfy our palates and our senses. In fact, it is flavor, texture, and familiarity we crave whenever we eat, and all of these elements are found in the rich array of plant foods available to us. The Holy Triumvirate of meat, dairy, and eggs has become so dominant in our daily diets that they have replaced what was once the foundation of the human diet: plant foods. Even when we do eat vegetables, we tend to drown them in fat-laden cheeses, oily butters, and heavy cream sauces – forgetting that the vegetables themselves contain all the flavor we crave.

I’m always surprised when people declare that “vegan food” is bland and boring. I usually remind them that the herbs and spices we flavor our food with are all plant-based – they’re all “vegan.” Considering the fact that we’re the only animal who has to cook and flavor meat before we eat it, it’s not surprising that the things with which we typically serve our hamburgers, hot dogs, and steaks are plant-based: ketchup, mustard, relish, sauerkraut, pickles, tomatoes, lettuce, BBQ sauce, Worcestershire sauce, tabasco sauce, chili sauce, horseradish, liquid smoke, vinegars, lime and lemon juices, and, of course, salt and pepper. You also have your capers, wasabi, tahini, soy sauce, chutneys, and a variety of other condiments to provide flavor, heat, and texture.

A backyard barbecue is the perfect occasion to showcase delicious, nutritious, animal-free foods that will satisfy bellies and arouse taste buds.

**GRILL IT UP**

Every summer, I’m dismayed by the “safety tips” about grilling meat that give people the false impression that they can actually prevent the carcinogenic (cancer-causing) compounds (heterocyclic amines) from forming when they cook meat (including chicken, beef, pork, and fish) at high temperatures. There is no magic formula that people can follow to ensure that these compounds do not form – whether you’re grilling or pan-frying. Undercook your meat, and you risk consuming dangerous food-borne pathogens; heat your meat at high temperatures, and you risk cancer. But what happens when you cook vegetables? They get hot! These cancer-causing substances are not present when plant-based foods, including meatless burgers and hot dogs, are cooked. Period. So, heat up your grill and enjoy these fantastically delicious grilled fiber-rich foods:

*Seasoned eggplant slices
*Marinated Portobello mushrooms
*Skewers of bell peppers, red onions, and summer squash
*Corn on the cob (grilled in their husks)
*Polenta squares (cooked with red onions, garlic, and sundried tomatoes) topped with dairy-free pesto
*Yellow and sweet potatoes or yams
*Tempeh marinated in barbecue sauce
*Tofu flavored with a ginger, citrus marinade

**TOSS IT UP**

A huge array of summer salads can be made from beans, pasta, potatoes, tofu, tempeh, or grains. The options are endless. I’ve included a couple recipes and suggestions below, and many more can be found in my online cookbook.

*Toss pasta (penne, fusilli, et. al.) with chopped raw veggies, lightly toasted pine nuts, fresh basil, balsamic vinegar, and a little extra-virgin olive oil.
*Combine spinach leaves with fresh raspberries, sunflower seeds, brazil or macadamia nuts, and mandarin orange slices in advance, and toss with seasoned rice vinegar just before serving.
*Spread Focaccia bread with dairy-free pesto, and add grilled veggies (eggplant, zucchini squash), thinly sliced tofu, roasted red peppers, fresh tomatoes, and basil. Drizzle with balsamic vinegar.

Tantalizing Thai Slaw a.k.a. Holy Slaw
I call this “Holy Slaw” because it tastes so darn good. This really is filling enough for a meal, but it’s a great side with a veggie burger. Serves 4 as a complete meal; serves 6 as a side

INGREDIENTS

1 small head green cabbage, shredded
½-1 whole head red cabbage, shredded
1 cup shredded carrot
1 red onion, sliced thinly
1 cup roasted, unsalted, peanuts
1 block (about 1 pound) firm or extra firm tofu
½ cup chopped green onion
¼ teaspoon red pepper flakes
1-2 teaspoons toasted or raw sesame seeds (black seeds add beautiful color!)
½ cup chopped parsley or cilantro (optional)
Sesame oil (optional)
Orange Ginger Vinaigrette (see below)

DIRECTIONS

The tofu is optional, as this delicious salad is perfect on its own. Adding sautéed tofu will add some more flavor and texture. If adding the tofu, fry it up with a little sesame oil to make it nice and crispy. Let it cool and then add to the other ingredients. Mix all ingredients together in a large bowl. Voila!

*Oil-free version with tofu: if using a non-stick pan, you can just add the cubed tofu directly to a non-stick skillet. Just let it get golden brown and crispy before turning it over. Don’t fuss with it; let it get brown, and then turn it. Delicious!

Orange Ginger Vinaigrette
¼ cup orange juice
¼-½ cup seasoned rice vinegar
3 tablespoons maple syrup
2 tablespoons grated ginger
2 teaspoons garlic, minced

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Cannellini Beans with Tomatoes & Herbs
This light, fresh salad is perfect for a picnic or BBQ. The lemon zest is an especially nice addition and adds beautiful color to this delicious, healthful dish. Makes 4-6 servings

INGREDIENTS

2 cans of Cannellini beans (or other white beans, such as Great Northern or Navy), drained and rinsed
3 or 4 tomatoes (cherry, heirloom, or any tomatoes in season)
½ medium size red onion, diced
1 cup fresh, frozen (thawed), or canned corn kernels
2 red, yellow, orange, or green bell pepper, finely diced
1 ripe avocado, diced
Assortment of fresh herbs: marjoram, basil, thyme, sage, minced
3 tablespoons vinegar, your choice (red, white wine vinegar, seasoned rice vinegar)
Juice from 1 lemon
Zest of 2 lemons
2 cloves of garlic, finely chopped
Salt and pepper

DIRECTIONS

In a large bowl, combine all of the ingredients and set aside for 15 minutes or more to allow the flavors to develop. Add salt and serve at room temperature.

Serving Suggestions and Variations:
*You can use any bean you like for this salad. White beans are just one suggestion. You can use kidney, chick peas, black, pinto – or a combination of all them!
*You may add a tablespoon or two of extra virgin olive oil.
*Fresh tomatoes are best, and keep in mind that tomatoes don’t do well refrigerated. So, if you wanted to make this salad in advance, just eliminate the tomatoes, store in the fridge, and add the tomatoes just before serving.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

**SWEETEN IT UP**
Don’t forget dessert! Another misconception about “vegan food” is that desserts are somehow inferior to those prepared with cow’s milk, dairy butter, and chicken’s eggs. These are unnecessary ingredients. What rich baked goods can’t do without, however, is fat, moisture, and leavening – all of which exist outside of animal products. Here are a couple treats to serve at your next summertime soiree. More can be found in the desserts section of our online cookbook as well as in our upcoming cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets available for pre-order on Amazon.com and other online stores. (Ask your local bookstore to carry it!)

No-Bake Strawberry Pie with Chocolate Chunks
This amazingly delicious pie is perfect when strawberries are at their height in the summer. Get the sweetest, ripest strawberries you can find at your farmer’s market. It is best when served within an hour or two of preparing it, since it is at its most fresh then, but it holds up just fine in the fridge. Serves 8-12

INGREDIENTS

Crust:
2 cups raw almonds or pecans
¾ cup pitted dates, preferably Medjool

Filling:
5 cups sliced ripe organic strawberries
5 pitted dates, soaked 10 minutes in warm water and drained
2 teaspoons fresh lemon juice
Dark chocolate chunks, preferably from a good, organic, fair-trade bar (optional)

DIRECTIONS

1. Place the nuts in a food processor and grind until they’re a coarse meal. Add the ¾ cup of dates (for the crust) and process until thoroughly combined. Press the mixture into a non-stick or very lightly oiled pie plate or spring form pan.

2. Arrange 4 cups of the sliced strawberries on top of the crust and set aside.

3. In a food processor or blender, combine the remaining 1 cup of strawberries with the 5 soaked dates and lemon juice. Puree until smooth. Pour the sauce mixture over strawberries.

4. Arrange the chocolate chunks on the top of the sauce (optional), and refrigerate the pie for 1 hour before serving. This will help the pie set and will be perfect for slicing.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Decadent Chocolate Cake
This chocolate cake might be the easiest cake in the world to make – and is the most versatile as well. No eggs or dairy make it cholesterol- and cruelty-free, and it takes about 5 minutes to prepare. Makes one 9-inch cake or 8 cupcakes. Double it for a layer cake or a bundt cake

INGREDIENTS
1-1/2 cups unbleached all-purpose flour
¾ cup sugar (white or turbinado)
½ teaspoon salt
1 teaspoon baking soda
¼ cup unsweetened cocoa powder
1 teaspoon vanilla
½ teaspoon peppermint extract (optional)
1/3 cup canola oil
1 tablespoon white distilled vinegar
1 cup cold water

DIRECTIONS

1. Preheat the oven to 350 degrees. Combine the dry ingredients in a bowl until mixed thoroughly. No need to sift.

2. Make a well in the center and add the wet ingredients. Stir until well mixed.

3. Pour into a 9×9-inch baking dish (or cupcake or bundt pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.

4. Cool completely, then frost with Chocolate Frosting (below).

Chocolate Frosting
Makes enough for one 9-inch cake or 8 cupcakes

INGREDIENTS

3 tablespoons softened non-dairy butter (Earth Balance is the best!)
1-1/2 cups powdered sugar, sifted
1/3 cup cocoa, sifted
½ teaspoon vanilla or ½ teaspoon peppermint extract
2-4 tablespoons water or non-dairy milk (almond milk adds a subtle touch of special flavor)

DIRECTIONS
Cream the non-dairy butter in a small bowl then add the sugar, cocoa, vanilla, and enough liquid to make a thick but spreadable frosting.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

ENJOY!