A Healthy--And Tasty--Version--Of A Classic Favorite

I realized recently that I haven’t done a “vegan product pick” for a while, so I thought I’d tell you about of my newer faves from Pangea: Leahey No-Beef Stroganoff.

I’ve never had beef–based stroganoff before (I think the dish used to just sound too “foreign” to me), so I can’t tell you if it tastes similar or not, but I can vouch that it tastes good! Rich and creamy.

While I wouldn’t say that it’s healthy in the same sense that strawberries and spinach are (it’s still a packaged food), it is cholesterol-free and low in fat. (Just try not to eat the whole bag at once, which is tempting.) It’s super easy to make too.

Leahey Foods is a small company and I didn’t notice the brand at my local Whole Foods or vegetarian food store, but it may be sold in other natural food stores around the U.S. But in addition to Pangea, you can order it from www.VeganEssentials.com or right from www.leaheyfoods.com. Enjoy.

Flirting Tips From Alicia Silverstone

No, this doesn’t belong in the “relationship” section—my new “idol,” Alicia Silverstone, recently appeared on The Oprah Winfrey Show to tell people how to “flirt” with a vegan diet! Did anyone see it? Normally, I’m not a big daytime TV fan, but I at least had to check out the online version.

During her segment, Alicia, who was not actually physically in the studio with Oprah, went to Whole Foods and gave viewers a couple of shopping tips, gushed about her favorite products, talked about her skin and nails improved when she went vegan, and said that she not only lost weight, her eyes got brighter too. (Later in the show, she and Oprah even talked about poop, which is really TMI for me, but that’s okay. Oprah actually started the conversation, and Oprah, it seems, can talk about any topic she feels like.) 

Check out the part where Alicia makes recipes from her book, The Kind Diet. Yum! I can’t wait to make the Cheesy-Oozy Guacamole Bean Dip and the Chocolate Peanut Cups. I don’t often gush about celebrities, but Alicia has a bubbly, infectious personality and she seems to make people excited to go vegan, so that makes me a huge fan!

Go For It: Take PCRM's "Vegan Kickstart" Pledge

One of my favorite health advocacy groups, the Physician's Committee for Responsible Medicine, or PCRM, is challenging people to take a 21-day Vegan Kickstart program. It's designed to help people kick their cravings for meat, cheese, and sugary-foods. PCRM president Dr. Neal Barnard believes that these foods contain opiate-like chemicals that keep people "addicted," so they're always craving more. In his book, Breaking the Food Seduction, Dr. Barnard explains that it takes just three weeks to kick cravings for "addictive" foods.  That's where the Vegan Kickstart program comes in. For three weeks, people who take the pledge get tips, recipes, news from health professionals, and encouragement from other participants in the program.

For more details and a link to sign up for the free program, please see the blog I wrote to urge Care2 members to take the pledge. I included four basic tips of my own in the blog, but here are a few more suggestions that may be useful:

*Buy inexpensive vegan staples, like beans, lentils, vegetables, rice, pasta, peanut butter, and tofu, and make meals like seven-bean soup, coconut-pineapple curry, vegetable  risotto, eggplant crostini, potato croquettes, grilled portobello mushrooms, and spicy tomato ziti. (If you sign up for the Vegan Kickstart, you'll be e-mailed a different recipe every day, but you can also find great vegan recipes at www.VegCooking.com and www.TryVeg.com.)

*Check out the products you already buy: They may not all qualify as healthy, but some of the packaged foods you already buy are likely vegan even though they aren’t "marketed" that way.  Foods like Cheerios, unfrosted Pop Tarts, Bisquick, Lipton Spanish Rice, Aunt Jemima Whole Wheat Pancake/Waffle Mix, Oreos, Nature Valley Crunchy Granola Bars, Raisin Bran, and Ritz Whole Wheat Crackers  "just happen to be" vegan.

*Satisfy your sweet tooth: Snack on vegan treats like Newman’s Own cookies, Goldberg Peanut Chews, or Ghirardelli dark chocolate chips. Instead of ice cream, try frozen desserts from Tofutti, So Delicious, and Soy Dream, available in most well-stocked supermarkets and health food stores. For a more wholesome snack, try Silk vanilla soy yogurt with sliced bananas and crumbled cinnamon graham crackers (preferably whole wheat ones). And of course, dried fruits mixed with nuts and chocolate chips are another tasty snack option.

I hope these tips and the ones in my blog, along with the suggestions from the PCRM pros, will help "kickstart" you on your way to a vegan diet. Give the program a try--just don't think of it as something you're "sufferring through" for three weeks simply because you signed a pledge. Consider the program a chance to try really tasty new recipes, eat more nutritious plant-based foods, and help animals and yourself all at the same time!   

ADA Paper Supports Veggie Diets!

I know there a number of vegetarians and vegans on PNN and several people have told me that they have been trying to eat more vegetarian foods. I thought you’d like to know—if you don’t already--that the American Dietetic Association recently released an updated position paper in support of vegetarian and vegan diets. I wrote the following Care2 blog to reassure people that a plant-based diet is healthy and nutritionally-sound and I want to share it with PNNers too.

http://www.care2.com/causes/health-policy/blog/ada-sanctions-vegetarian-diets-will-americans-follow/

It really confirms what many of us already know—that balanced vegan diets are very healthy. (Of course, balanced doesn’t mean Oreo’s, French Fries, Twizzlers, and blueberry Poptarts!)

The blog includes  a link to the ADA's position paper, so you can read it  for yourself. I hope you’ll  take a second to vote in the poll after my blog too!

As Seen In Magazines...

If you’re a health or women’s magazine junkie like I am, you’ve seen a gazillion of those charts that tell you to “eat this,” “instead of this.” Sure, some of the things are totally obvious—and others are “appease me” alternatives that aren’t really all that healthier compared to some other options. But the suggestions do sometimes come to mind when you’re at the store or at a restaurant and are habitually buying the “usual” foods. And if nothing else, the charts can be fun to read. So, I’ve come up with one of my own, largely to remind everyone that there are vegan alternatives to just about everything. (Well, I haven’t been able to figure out how to make or convert a chart on PNN, so mine is more of a list than a chart. Same difference though!)

Instead Of                                                                             

Hamburger, 190 calories, 13g fat, 65mg cholesterol

Eat This

Boca Original (Vegan) Burger, 70 calories, 0.5g fat, 0 cholesterol

Instead Of

Jimmy Dean Pork Sausage (1=54g), 230 calories, 22g fat, 35mg cholesterol

Eat This

Gimmie Lean Veggie Sausage (per 2 oz serving), 60 calories, 0g fat, 0 cholesterol

OR

Gardenburger Veggie Breakfast Sausage (2= 86g), 90 calories, 5g fat, 0 cholesterol 

Instead Of

Ben & Jerry’s Vanilla Ice Cream (1/2 cup), 200 calories, 13g fat, 65mg cholesterol

Eat This

So Delicious Creamy Vanilla Soy Ice Cream (1/2 cup) 130 calories, 3g fat, 0 cholesterol

Instead Of

2% Cow’s Milk (1 Cup), 130 calories, 3g fat, 20mg cholesterol

Eat This

Silk Light Vanilla Soy Milk (1 cup), 80 calories, 2g fat, 0 cholesterol

 OR

Almond Breeze Original Almond Milk (8 fl oz), 60 calories, 2.5g fat, 0 cholesterol

Instead Of

Eggs (1 egg), 76 calories (hard boiled), 5.1g (per large egg), 212mg cholesterol 

Eat This

Ener-G Egg Replacer (for baking) (1½ tsp serving), 15 calories, 0g fat, 0 cholesterol 

I had wanted to add a bunch more, but since I had to look online for the info for the “instead of” foods, it got a bit time-consuming. You get the idea anyway; all-vegetarian foods are cholesterol free and tend to be lower in fat and calories than animal products. And although the “chart” only focuses on a nutritional standpoint, I also think it’s worth noting that the foods in the “eat this” category are 100% cruelty-free and generally better for the environment. They taste great too, in my opinion.

So, I hope this “chart” comes in handy the next time you’re trying to decide what foods to buy!  

Grill Without Getting Pancreatic Cancer

As if there weren't already enough reasons to stop eating meat, a recent study suggests that charred meat may increase ones risk of pancreatic cancer. The study participants who ate very well done steak were almost 60 percent more likely to get pancreatic cancer than those who ate steak less well done or did not eat steak at all. According to the National Cancer Institute, barbecuing beef, pork, fowl, and fish can cause the formation of at least 17 different carcinogens called heterocyclic amines, or HCAs.

While some people have suggested ways to reduce your risk of cancer while grilling meat, I have a safer idea: Have a vegetarian cookout. HCAs aren't found in grilled vegetables or mock meats. (Neither is cholesterol, saturated fat, or other unhealthy, inhumane, and environmentally-destructive things associated with meat—grilled or otherwise.)

How To Grill Great-Tasting Veggies & Veggie Burgers

Many popular brands of veggie burgers, including Boca vegan original and roasted onion burgers, Morningstar Farms Better ‘n Burgers, Amy’s All American Burger, and Gardenburger Flame Grilled burger, taste great grilled.

“The key with mock meats is not to overcook them,” says my friend Tal Ronnen, a vegan chef who graduated from The Natural Gourmet Cookery school in New York. “They are pre-cooked, so you only need to heat them up for a few minutes. Try basting veggie burgers with barbecue sauce before grilling to keep them moist and to add some zesty flavor. Most store-bought brands of barbecue sauce like Bull’s Eye and Kraft are vegetarian.”

In addition to veggie burgers, try grilling Tofurkey Sweet Italian Sausages or Gardenburger Meatless Riblets or Flame Grilled Chik’n, or making marinated tofu vegetable kebabs or roasted veggies. Corn on the cob, zucchini, potatoes, onions, bell peppers, eggplant, asparagus, and mushrooms taste especially good when grilled. “Roasting veggies over coals caramelizes their natural sugars, and brings out their flavor,” says Tal. “Be sure to cut the veggies the same size so they cook evenly, and use a wire mesh grilling screen to prevent soft foods, like tofu and tomatoes, from falling into the fire.”

For innovative recipes, like grilled shiitake mushrooms and grilled teriyaki tempeh, check out www.VegCooking.com. Vegetarian hot dogs tend to dry out over an open flame, but they’re delicious when boiled or fried and served with vegetarian baked beans or topped with chili non carne. Smart Dogs, Tofu Pups, and Not Dogs are just a few of the popular brands commonly sold in grocery and health food stores.

In the future, I plan to post a few more vegetarian cookout (and picnic) recipes and suggestions, but for now, here’s a summery twist on traditional salsa (courtesy of VegCooking.com):

Fruit Salsa
Makes 4 servings
1 cup finely chopped strawberries
1 orange, peeled, seeded, and finely chopped
3 kiwis, peeled and finely chopped
1/2 cup finely chopped fresh pineapple
2 green onions, finely chopped
1/4 cup finely chopped yellow or green bell pepper
1 jalapeño pepper, seeded and minced
1 Tbsp. fresh lime juice

Combine the ingredients well in a large bowl. Cover and chill for several hours or overnight. For delicious “chips” to dip in the salsa, brush flour tortillas with melted margarine, sprinkle with a mixture of cinnamon and sugar, cut into wedges, and bake at 350°F until crispy.

Enjoy!

Savings, Savings, and More Savings!

I’ve written on the “economics” of being vegan before, but after a recent trip to the grocery store—where I noticed a significant price difference between fruits, vegetables, and other plant-based foods and meaty meals and packaged foods—I thought I’d revisit the subject for anyone who hasn’t read or thought about it before.

Most people go vegan to save animals, not money. (It's estimated that each vegan saves more than 100 animals every year.) But in these tough economic times, you can also save money by buying wholesome vegan foods rather than animal products. While the price of just about everything has gone up, healthy plant-based foods are still relatively cheap compared to meat, eggs, and dairy products.

One reason for this is because the cost of animal feed has skyrocketed in recent times. Cows, pigs, and chickens are fed more than 70 percent of the grains grown in the U.S. It takes about 700 calories worth of feed to produce just one 100-calorie piece of beef. That's not only wasteful considering that we're in a recession, but also because there is a global food shortage. The world’s cattle alone consume a quantity of food equal to the caloric needs of 8.7 billion people.

But back to you and your budget: Versatile vegan foods like beans, rice, tofu, lentils, oatmeal, potatoes, leafy greens, and other fresh or frozen fruits and vegetables are inexpensive and can be used in a variety of ways. With just a few ingredients, you can make simple yet satisfying soups, stews, stir fries, salads, casseroles, pastas, wraps, and other vegan meals. 

The Real Deal

Fast-food dollar menus can be tempting to people who are crunched for cash, but your health (and animals) pays the price when you buy double cheeseburgers and chicken nuggets. People who eat meat tend to pack on pounds faster than vegans and many meat-eaters ultimately have to shell out extra money for cholesterol-lowering drugs and blood pressure pills. When you factor in the money you "save" on these healthcare costs, you'll understand why being a vegan is the best bargain.

Besides, most people can't afford to buy a hybrid car and lots of fancy green gadgets, but they can afford a hummus wrap, a cup of lentil soup, or some sautéed spinach, and when it comes to saving the planet, what you eat is even more important that what you drive.

The Savings Add Up

So, it's not just money that you save by choosing vegan foods. When you add animals, your health, and the environment to the equation, you can see how much you save by being a vegan. Don't be stingy for this information either: Tell your friends who aren’t on PNN too!

Note: I lifted this garlic brocolli spaghetti photo from VeganCampus.com, a site I write for once a week. Another blogger posted the recipe and while I haven't made it yet, it looks easy and delicious. There are several other recipes on the site, some seem easier and less expensive than others, but they all make my mouth water! Check them out and while you're there, check out my blogs too ( :

How About Discounted Health Insurance For Healthy People?

Check out this great San Francisco Chronicle commentary by T. Colin Campbell, Ph.D., and Caldwell B. Esselstyn Jr., M.D. I think it should be required reading for all politicians and physicians. It points out that health care reform should focus more on what people should eat to stay well than what they should pay when they’re sick.

I’ve always admired Drs Campbell and Esselstyn for promoting a vegan diet. They’ve conducted studies and written books to convince people that they just don’t need to eat animal products. Of course, people tend to hear what they want—when the doctors say to eat only wholesome plant foods, many people interpret it to mean “eat lean meats” or eat less cheese. Plenty of people don’t even bother to make any changes at all.

The article prompted me to write this Care2 blog about discounted health insurance for healthy vegans. It doesn’t mean that meat-eaters should pay more than they already do, rather that a nonsmoker who eats a plant-based diet and has other healthy habits should get a break.

Granted, not everything people need health insurance for has to do with diet, but many of the chronic diseases that have led to our healthcare crisis are caused by hamburgers and chicken nuggets and cheese pizza and the like. I just don’t think we should all have to pay for people who don’t make a considerable attempt to live healthy.          

Woohoo! It's National SoyFoods Month

April is National Soyfoods Month. You have it marked on your calendar, right? Okay, I know it’s not a big holiday or anything, but it’s still worth noting. Soy foods are becoming more and more popular every day. Most people at least eat veggie burgers on occasion, and soy milk is even available in mainstream places like Starbucks. I’ve written before about how healthy and tasty soy foods are, and how versatile tofu is, but I don’t know if people realize quite how many soy-based options are on the market now.  Here are just two of the foods I’m looking forward to eating this spring and summer. (There’s no law against eating them all year long, but I mainly think of them as “warm-weather foods.”)

Tofurky Sweet Italian Sausage: Spicy and flavorful, this is a healthy alternative to hot dogs and polish sausages. They’re cholesterol-free, of course, and they don’t form harmful carcinogens when grilled. They’re great fried too.

Purely Decadent Turtle Trails Ice Cream: Yum. Non-dairy vanilla ice cream with caramel, chocolate, and pralines. It’s decadent. What more can I say?

Depending on where you live, you can find these foods in a health food store or even a conventional grocery store.

I recently wrote an extended list of my fave soy foods for www.VeganCampus.com. In case you don’t know, Vegan Campus is a new Web site geared towards; you guessed it, vegan and “wannabe vegan” college students. But really, the information on Vegan Campus (recipes, tips, thought-provoking commentaries, and more) will interest plenty of people who aren’t in college, or vegan. I’ve written a few other things too (including a discussion piece asking, “Can a Vegan and a Meat-Eater Co-Exist?,”) if you want to check them out.

Anyway, this month, make it a point to enjoy more soy foods. Let me know what your favorites are.      

Got Hemp Milk? Part II

Hemp isn’t just for smokin’—or for making lip balm, lotions, bags, and other “green” products. It’s also used to make non-dairy milks. A while back I wrote a comparison piece about non-dairy milks and I mentioned that I was eager to try hemp milk because it’s supposedly very nutritious. It’s also a bit pricey though, so I always opt for other types of dairy-free milks instead. (I’m partial to soy milk, but I also enjoy almond milk, especially for oatmeal, and rice milk on occasion.) But a few days ago, Living Harvest hemp milk was on sale at the organic food depot near me, so I bought it. (Granted, it still cost more than the soy, almond, and rice milks.)  I got the vanilla-favored kind—I was tempted to buy the chocolate flavor, but I thought vanilla would be more versatile for cereal and cooking.

But anyway, my verdict… “Eh, yeah, it’s alright.”

Actually, it’s not bad at all. It has a pleasant enough taste. It’s slightly nutty tasting, but I really can’t describe it.  Besides, everyone has different tastes; some people love it, some hate it. If you haven’t had it yet, you’ll just have to see for yourself. It’s not one of those products I can rave about.

I think the main draw is the nutritional profile. It says it has:

  800 mg Omega-3 with SDA

  2600 mg of Omega-6 with GLA

  All 10 Essential Amino Acids

  4 g Digestible Protein

  Vitamins A, B12, D, E, Riboflavin & Folic Acid  

  Magnesium, Potassium, Phosphorus, Iron & Zinc

  40% Daily Value of Calcium

That’s pretty nutrient stacked. But I eat plenty of other nutritious foods, so now that I’ve gotten it out of my system to try it, I’ll most likely go back to Silk or Almond Breeze. Of course, I’m still curious about chocolate hemp… maybe next sale…    

How Do Soy Yogurts Stack Up?

Choosing not to eat dairy doesn’t mean choosing not to eat yogurt—or any other foods that are traditionally made with milk for that matter. Several companies offer soy-based yogurts that are cruelty-free, nutritious, and delicious. I “taste-tested” three of the most popular brands—WholeSoy, Silk Live!, and O’Soy—to give you my verdict on which is best:

WholeSoy raspberry yogurt: This may have the best flavor, but it’s neck and neck with Silk Live! They’re all fairly comparable though. WholeSoy is smooth and creamy and not “syrupy” sweet. Like the other brands, it’s cholesterol free and is a filling snack. Check out the label for the full breakdown, but here are some key points: 170 calories, 3g fat, and 6g protein. It’s 30% of the DV (daily value) for calcium and 6% for iron. (That’s based on a 2,000 calorie diet though, which is a lot more than many women need. But I’m no nutrition scientist, so I don’t know how these things are determined—I’m just reading the label!) The WholeSoy was slightly more expensive than the other two brands, at one store at least—I bought the other two at a different store.

Silk Live! raspberry yogurt: Taste good with fewer calories: 150 per cup and 2 g fat. It has 4g protein, 30% DV for calcium and 6% iron. Unlike WholeSoy, which isn’t a significant source of vitamin C, the Silk Live! has 50% DV of vitamin C.

O’Soy raspberry yogurt: Tasty although maybe a bit “blander” than the other two. It has 170 calories, 2.5g fat, 7g protein, 15% DV calcium, 8% iron, and no vitamin C. (If I were the “vegan police,” it might bother me that there are some milk-based “cultures” in it, but, really, it’s not worth quibbling about “modicum ingredients” when there are so many inhumane and unhealthy foods out there.)

My verdict? Well…I like them all and I’ll buy whatever brand is sold (or is cheapest) at the store I happen to be at. That’s usually O’Soy. BUT, I should point out that this “taste test” only included the convenient single-serving cups of soy yogurt. I really recommend buying a large-size container of the vanilla Silk Light!, doling out a cup or so, and adding fresh or frozen raspberries (or any other fruit you feel like). That’s usually the healthiest and tastiest option—not to mention that it involves less packaging.             

More Sweet News for Soy Lovers

Studies about soy’s health benefits just keep rolling in. Just today, I read about a recent University of Hong Kong study showing that isoflavones, compounds found in soybeans, can improve your heart health. You can read the article on porkmag.com of all places. (I guess they like to write about healthy topics on occasion and that certainly wouldn’t involve pork.)  http://www.porkmag.com/directories.asp?pgID=675&ed_id=6984

There have been lots of other positive studies about soy and heart health. And several months ago, the National University of Singapore released the results of a study suggesting that women who consume 10.6 mg of soy daily can reduce their risk of breast cancer by 18 percent. Other studies show that soy may also help prevent prostate and colon cancer. According to Clinical and Experimental Allergy, the antioxidants in soy may benefit asthma sufferers too. And, as the porkmag.com article states, soy may lessen hot flashes in menopausal women, and protect against osteoporosis.

The healthiest forms of soy are “whole” foods like tofu, edamame (soybeans), and tempeh, but soy milk and veggie burgers are also good choices.

For those of you with a fondness for chocolate (and isn’t that pretty much everyone?), I recommend WestSoy’s chocolate Soy Shake. It’s delicious!  

Enjoy your soy!

Mac N' Cheese For People Who Don't Eat Cheese

Whether you’re vegan, lactose-intolerant, and/or health-conscious, you may avoid traditional mac n' cheese mixes. There are a few vegan versions on the market, but I’ve never thought any of them were worth really raving about—until now. Pangea, my fave vegan superstore, has been selling a super “creamy” non-dairy mac n’ cheese mix. It’s called Leahey Macaroni and Cheese and it’s the best “boxed” brand I’ve had since I went vegan.

It comes with a powdered sauce mix, but it isn’t an unnatural fluorescent orange like Kraft macaroni and cheese. It’s cholesterol-free and only 97 calories a serving. (There are three decent-size servings per package, but I’ve eaten the whole bag on occasion. That’s only 300 calories so I never feel all that “guilty” either.) And, it’s only $2.99, which isn’t bad considering how delicious it is.

It gets even better, though—last week Pangea started selling bags of the Leahey “cheese” sauce mix --which means you can make an even healthier mac n’ cheese using whole wheat elbow macaroni. (The Leahey Macaroni and Cheese is still a processed food—with refined pasta.) Or, you can use the sauce on baked potatoes and broccoli, Brussels sprouts, and other veggies. It’s simple to make—just add water and boil. It’s just 38 calories per ¼ cup prepared serving.  

I suppose if you’ve recently had a traditional mac n’ cheese mix, it might not taste exactly like cheese to you, but, to me, it tastes very similar. According to Breaking the Food Seduction, it only takes three weeks to break food cravings—and for your taste buds to adapt to new foods.   

Of course, if you prefer a homemade macaroni and “cheese,” my friend Patti makes this delicious dish for potlucks and it disappears in seconds:

Cheeseless Macaroni and Cheese

Prepare 1 16-oz box of macaroni

At the same time, boil another 3 ½ cups of water

Melt one “stick’ (about 1 cup) of Earth Balance margarine in a big saucepan and whisk in ½ cup flour. Add the 3 ½ cups boiling water and continue whisking until thick.

Add 2 Tbsp soy sauce

Add 1 ½ tsps each of garlic powder and salt

Add a huge “pinch” of turmeric

Add 1/8 cup of oil

Add 1 cup nutritional yeast flakes

Drain the macaroni and pour it and the sauce into a baking dish. Sprinkle paprika over the top and bake at 35o for 35 to 40 minutes.

Enjoy!

Any Day Sweets For Yourself (Or Your Sweetie)

Last week, I wrote an article about “finding Valentine’s Day sweets for your vegan sweetie” for the advice site, www.Advice.com. Of course, being single, I considered many of the tips to be about “finding any old day treats for you.” Besides, if you haven’t ordered by now, you’re probably not going to have much luck getting something shipped to you in time for Valentine’s Day.

I realize I often write about weight loss tips, eating fruits and veggies, and the like, so this may seem a bit off track, but if you have healthy eating habits—and are able to order a dessert every once in a while instead of six every single day—than why begrudge yourself some specialty vegan sweets?

You may recognize a couple of these companies as I (and others) have written about them before…they’re just that good!

Sweet & Sara (www.SweetandSara.com) Sweet & Sara the only manufacturer of gelatin-free marshmallows (gelatin is derived from the bones, cartilage, organs, and skins of animals). I heard rumors that they were going to offer naturally “dyed” pink marshmallows for Valentine’s Day, but the “usual” choices are vanilla, toasted coconut, original smores, and peanut butter smores marshmallow treats.

Harbor Park Candy Shop (www.HarborCandy.com): Not all of Harbor Park’s goodies are dairy-free, but the company does offer a selection of delectable vegan chocolates, including chocolate peanut butter cups, raspberry fondants, truffles, nuts clusters, and a vegan Valentine’s Day assortment if you still want to go that route.

 BuyKind.com (www.buykind.com) This isn’t just one particular company, rather it’s a service where you can order various goodies, including gourmet cakes, chocolates, and even dinner entrees from popular vegan restaurants around the U.S. It’s not necessarily cheap, buy if you’ve always wanted to try the “Chocolate Fudge Frenzy” cake or the black forest cake from The Lovin’ Spoonfuls, and a trip to Tucson isn’t in your future, it may be a good deal for you. 

Allison’s Gourmet Bakery (www.AllisonsGourmet.com) This Veg News award winner offers vegan cookies and brownies in mouthwatering flavors like mint chocolate chip, coconut key lime, cinnamon snickerdoodle, peanut butter swirl, and classic walnut, as well as heavenly fudge, truffles, caramels, and other chocolate-y creations. There’s a deluxe and delicious “My Chocolate Valentine Gift Basket” if you’re following the VD theme.

Pangea (www.VeganStore.com): You may know by know that this vegan superstore sells an array of tempting treats, including Whitman’s Sampler-esque Belgian chocolates, donuts, fruit tarts, frosted cakes, chocolate-covered pretzels, and more. To give your “gift” even more meaning, designate an animal protection group to receive a percentage of the proceeds from your order.

Chocolate Decadence (www.ChocolateDecadence.com): No one can resist chocolate-covered cherries, raisins, coconut, caramels, peanut butter balls, and other simple yet scrumptious snacks. You can even choose a gift “box” that’s made entirely out of chocolate.

            This isn’t an exhaustive list, but there should be enough choices here to make your mouth water. Happy any day!          

Veggie Chili For Chilly Days

Baby, it’s cold outside! As I write this, it’s 33 degrees here in Norfolk, Virginia—much warmer than it was last week. (Although it was almost 70 yesterday—talk about climate change!) I’ve been hiding in the house as much as possible this winter, making lentil soup and veggie chili.

I’m no gourmet chef, so I love making chili because it’s hard to mess up. You can vary the recipe widely and it usually still turns out. Here’s the super simple recipe I usually start with:

1 can black beans, drained and rinsed 

1 can kidney beans, drained and rinsed

1 can pinto beans, drained and rinsed

3 cans diced tomatoes, or whole peeled tomatoes

2 cups frozen corn

1 to 1 ½ cups frozen mixed green and red peppers and onions

1 to ½ cups frozen squash/zucchini

½ package Simply Organics spicy chili mix (use the full pack if you like it spicy, less if want it mild—or simply use chili powder and/or red pepper flakes) 

2 cups Morningstar Farm’s ground crumbles (if you prefer a more “meaty” flavor)

Combine all the ingredients in a big pot and simmer for about 30 minutes (or until it reaches the consistency and flavor you like). You can use dried beans and fresh veggies if you prefer; just be sure to cook the beans thoroughly before you combine them with the other ingredients. For variety, use white beans, black eyed peas, navy beans, or just about any other bean you like. Veggie chili is not only easy to make, it’s a good way to get healthy foods in one dish. There are a few different veggie chili recipes on www.VegCooking.com. Enjoy!

Oh, and speaking of healthy eating, if you read my posts regularly, you know that I’m a big fan of Dr. Neal Barnard, the president of the Physicians Committee for Responsible Medicine. I quote him often, and I thought you might enjoy reading this great Q & A with him (plus his seven tips for healthy eating). 

Great Tips for Vegetarians, Courtesy of the USDA

Many of you “regulars” know that I routinely post information about vegetarianism—including an article about how easy it is to be green and one citing vegan sources of protein, iron, and other essential nutrients. But you don't have to take my word for it. I know that some people like their information to come from “sources” with important-sounding credentials. I do too, sometimes! So, I just came across some great tips from the USDA and I wanted to share them with you, since many of you have indicated that you are trying to eat healthier. The full article, with more nutritional information, is here, but I copied the tips below because I think they are especially helpful. (Okay, they may seem obvious if you usually eat healthily and have been a vegetarian for a while, but if you're trying to eat less meat, or know someone who is, the tips—and the USDA backing—may be useful.)  

Tips for Vegetarians

Build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice. Don’t overload meals with high-fat cheeses to replace the meat.

Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.

Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. Consider:

• • pasta primavera or pasta with marinara or pesto sauce
  • veggie pizza
  • vegetable lasagna
  • tofu-vegetable stir fry
  • vegetable lo mein
  • vegetable kabobs
  • bean burritos or tacos

A variety of vegetarian products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

• • For breakfast, try soy-based sausage patties or links.
  • Rather than hamburgers, try veggie burgers. A variety of kinds are available, made with soy beans, vegetables, and/or rice.
  • Add vegetarian meat substitutes to soups and stews to boost protein without adding saturated fat or cholesterol. These include tempeh (cultured soybeans with a chewy texture), tofu, or wheat gluten (seitan).
  • For barbecues, try veggie or garden burgers, soy hot dogs, marinated tofu or tempeh, and veggie kabobs.
  • Make bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).
  • Some restaurants offer soy options (texturized vegetable protein) as a substitute for meat, and soy cheese as a substitute for regular cheese.

Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

Many Asian and Indian restaurants offer a varied selection of vegetarian dishes.

A Nod to Vegan Nog

By Heather Moore

I never tried egg nog—it seemed disgusting to me even before I went vegan. But when I went vegan I learned to try new foods and to be more open-minded. (It’s a good thing too; otherwise I’d never know how tasty and versatile tofu can be.)  So when Silk came out with a vegan version of egg nog, I tired it, and I liked it! It’s not something I’d want year round. It’s a bit thick with a “seasonal” taste. I can’t get enough in December, though. It’s festive whether you drink it plain or with a splash of vodka, which makes it a little thinner. White Wave stacked Silk nog up against more traditional nog and the vegan nog is much lower in fat and calories (and cholesterol too, of course). Check out the comparison:  http://www.silksoymilk.com/SilkNogVsDairyEggnog.aspx

Some of my friends prefer the vegan Holly Nog by Vitasoy, so you may want to try them both to see which brand you like best. Holly Nog can be found in many health food stores or ordered from Pangea (http://www.veganstore.com/vegan-%60egg%60-nog/Page_1/999.html) and Silk nog can be bought in most grocery stores.

Both go great with my chocolate chip cookie recipe! http://veganchick.pnn.com/articles/show/32229-help-kris-kringle-lower-his-cholesterol