Jill Harris's Blog
Posted by Jill Harris
- Baked Apples stuffed with sweet vegan fillings
- Homemade rebar granola for topping vegan ice cream
Chocolate Desserts
Posted by Jill Harris
Luckily, I've located a few gems in the sprawling city of Toronto. One of these is Rancho Relaxo, specializing in Mexican cuisine.
I’ve eaten at Rancho several times, and the food is consistently on. They offer dishes I would never make at home, like mammoth guacamole burritos, enchiladas, tomatilla salsa that tastes a world away from the bitter bottled stuff, refried beans made from scratch and vegan soy cheese and soy sour cream that taste like the real thing. I don’t know how they do it.
One thing that’s great about eating there is that it’s never busy - though I’m not sure why. There’s always a steady stream of customers but it’s never so packed you have to wait. Living up to its name, the service is prompt but relaxed.
On my last visit, I noticed the zeal with which the Manager, Alecia, and the other staff members go at their jobs. They are quick to point out that anything on the menu can be made vegan, and can tell you what’s in every dish. When I listened, I heard almost every table ask about the vegetarian options. I suspect visitors are mostly vegetarian/non-vegetarian partners and friends who have finally found a place they can all eat together and be happy.
It’s pretty sad when restaurants plop one or two “vegetarian” dishes on their menu. They’re trying to avoid the “veto vote”, meaning if they don’t have any veg they might miss out on groups with one vegetarian in their midst.
Most often, these dishes (and restaurants) are disappointing and stereotypical. Sometimes, you just want a cheesy burrito, refried beans and a margarita. No sprouts, no tofu, no pasta primavera - just hearty, traditional cuisine. And you don’t want to have to worry about whether the dishes are actually vegan.
Read my full review: Eat Vegan at Toronto’s Rancho Relaxo.
Posted by Jill Harris
Has meat become enough of a health hazard that it's joined the ranks of junk food, alcohol and cigarettes?
Some are saying it should, and not only for the heavy toll it takes on our health.
Bioethicist John Singer argues for taxing meat for several reasons:
- Eating red meat is linked with health problems, like some cancers.
- Raising animals for food results in cruelty to animals.
- Industrial meat production is wasteful, and contributes to environmental concerns.
- Livestock and the fertilizers used to grow the grain to feed them is "the biggest single source of pollution of the nation's rivers and streams."
- Eating meat causes global warming.
Taxing meat seems like a good idea when you consider the cost of trying to treat disease instead of prevent it, and try to clean up the environment after polluting it. Could a meat tax be an ounce of prevention worth a pound of cure?
From my Canadian perspective, it seems that - typically - people would rather try to patch up the negative results of their actions rather than be proactive about solutions. Local, "ethical", organic eating is catching hold here.
While buying free-range, naturally fed organic chicken may help some feel better about what they put in their mouths, it remains that raising and eating animals is wasteful, creates pollution, causes suffering for animals, and can be hazardous to your health.
However, if a meat tax would make meat-eaters take on a bit more of the financial burden of their choices, it may be a step in the right direction.
Related Links:
- Make meat-eaters pay: Ethicist proposes radical tax, says they're killing themselves and the planet (NYDailyNews.com)
- Meat's Effect on the Environment (Suite101.com)
Posted by Jill Harris
Researchers assumed the mighty gladiators had eaten a meat-rich diet to keep up their gruelling regimes of training and fighting.
Scientists used a new technique to measure the chemical element strontium in the bones of a gladiator skeleton. Strontium correlates to the amount of plant material in the diet.
Contrary to expectation, gladiators seemed to rely on a diet containing almost double the plant materials as other Romans of the day.
Even today, people abide by the myth that we need high amounts of protein from animal meat to build strong bones and healthy bodies. But it’s simply not the case. Read more about Protein for Vegetarians to find out:
- How much protein we need
- Good vegetarian protein sources
It may be that the gladiators ate a carbohydrate-rich diet to put on weight that would protect them from blows in the fighting ring. But let's face it - they had to be strong too.
Related Links
- Vegetarianism and Weight Loss
- History Televsion: Gladiator Graveyard
- Archaeology.org: The Gladiator Diet
Posted by Jill Harris
One Dish, Two Diets
These dishes can be started once and split into two separate entrees: one for vegetarians, and one for meat-eaters.
- Shish Kababs (vegan)
- Shepherd’s Pie (vegetarian)
- Split Pea Soup (vegan)
- Stuffed Zucchini (vegan or vegetarian)
These dishes aren’t trying to imitate meat – they highlight whole food vegetarian ingredients.
- Harvest Stuffed Squash (vegan)
- Roasted Winter Vegetables with Spicy Pepper Tofu (vegan)
- Mushroom Gravy (vegan)
- Grilled Eggplant Towers (vegetarian)
- Baked Lentils (vegan or vegetarian)
- Lentil Loaf (vegetarian)
Posted by Jill Harris
- Montreal Smoked Wheat or Roast Wheat (vegan)
- Tofu "Egg" Salad (vegan - eggs and dairy optional)
- Lentil Loaf sandwich (contains eggs and dairy)
- Top 5 Vegetarian Sandwiches: Avocado Dream, Hummus Heaven, Smoked Wheat Melt, Almond Butter and Jam, Grilled Tofu with Pesto Mayonnaise (some contain egg and/or dairy)
- Oatmeal Pancakes (vegan - eggs and dairy optional)
- Vegetarian Comfort Food Lunches - Sloppy Joes, "Meatball" sub, Tortellini Caesar Salad, Veggie Dog Delights (some are vegan)
- More vegetarian brown bag lunch ideas: mini pizzas, pasta salad, soup, and dips
- Vegetarian Peanut Noodles (vegan)
- Crispy Baked Tofu Nuggets (vegan – eggs and dairy optional)
- Macaroni and Cheese with Fresh Peas (contains dairy) is also comfort food for kids (or parents) who eat at home. Try it cold, too.
- Leftover pizza (contains dairy)
Time-Consuming Recipes
For families who can set aside some time on the weekend to prepare for the week ahead, these recipes are more time-consuming, but are a tasty treat and fun to make, too.
- Jamaican Veggie Patties (vegan)
- Cold spring rolls (vegan) are fun to make with older kids, but require some patience. They keep well for a day or two in the fridge.
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Posted by Jill Harris
Today, Healthzone.ca reported that one of the best ways to trim your waistline is to adopt a fibre-rich vegan diet - one that forgoes all foods directly or indirectly derived from animals.
By necessity, vegan diets rely heavily on plant foods, including grains, beans, fruits and vegetables. Assuming you're not a junk-food vegan (one who eats mostly vegan fries and candy, for example), a vegan diet can be a good way to slim down and stay healthy. Not that it's a temporary fix, of course.
For those who aren't vegan, but who do have trouble getting int he requisite 25+ grams of fibre per day, toss those heavy psyllium fibre cereals and eat like a vegan - plenty of fruits, vegetables and whole grains. You'll find your fibre intake increasing in no time.
Read more:
- Vegetarianism and Weight Loss (Suite 101's Vegetarian Cuisine)
- Article: Ramp up the Fibre, Tighten Your Belt (HealthZone.ca, July 31, 2009)
Posted by Jill Harris
Two articles recently caught my attention.
New York Times Writer Digs Tofu
First, an article about tofu appeared in The New York Times. It talks a little bit about the benefits of tofu, health-wise, but focuses on its taste and versatility. For 2009, I think we're going to see a trend in what used to be "health foods" - people eating them as comfort foods and for taste, instead of for their (real or imagined) benefits.
Perhaps people are catching on to this Meatless Monday business, and this is their way of showing it.
Read: Tofu: Not Just for Health Nuts Anymore
JADA Reports Vegetarians at Risk for Disordered Eating
The Journal of the American Dietetic Association published a study concluding that
..."current vegetarians may be at increased risk for binge eating with loss of control, while former
vegetarians may be at increased risk for extreme unhealthful weight-control behaviors."
This statement apparently comes from research showing vegetarians and former vegetarians are more likely to engage in risky eating behaviours. Which is the cause and which is the effect here?
It's known that vegetarianism can be an excuse for those with disordered eating patterns to omit foods from their diets. But is there any evidence that suggests there is something sinister about being vegetarian that predisposes a person to disordered eating?
Without being able to assess the evidence in this article (full-text articles cost money to view) I think it's more likely that people with disordered eating patterns may be more likely to call themselves vegetarians, rather than more vegetarians developing disordered eating.
As usual, however, the media picked up on this story and were quick to report it as rationale to avoid vegetarian diets.
Read:
Adolescent and Young Adult Vegetarianism: Better Dietary Intake and Weight Outcomes but Increased Risk of Disordered Eating Behaviors
Posted by Jill Harris
Valentine's Day is a day for romantics - but also for those who want an excuse to spend some quality time with their loved one. What better time to woo your date (or husband, or friends...) with a home-cooked dinner that showcases the time and effort you put into it?
If you're an omnivore or new vegetarian just getting used to cooking meals without meat, read Dating a Vegetarian – Dinner Know-How before choosing your menu.
Just as any grandma - food is an expression of love. Show your affection with one of these great meatless Valentine's Day menus:
Vegan Valentine (egg-free, dairy-free)
- Fresh baguette spread with roasted garlic
- Roasted Winter Vegetables with Spicy Pepper Tofu
- Chocolate Tofu Mousse or Chocolate Fondue with vegan cookies and fresh fruit
Vegetarian Valentine (may contain eggs, dairy)
Other Slow-Cooking Dishes:
- French Onion Soup (vegan or vegetarian)
- Sundried Tomato Olive Oil Pasta
- Spicy Black Beans and Mango Sauce (From Mollie Katzen's Sunlight Café)
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Posted by Jill Harris
More evidence this week that vegetarianism – and veganism – are picking up steam. One Toronto dietitian even goes as far as to ask “Is a vegan diet the new “non-diet”?
Toronto Dietitian Leslie Beck writes a weekly article about food and nutrition for the Globe and Mail. This week, her focus turned to the ease at which a vegan diet can you’re peoples’ health around, for the better.
A recent study compared the effects of an American Diabetes Association diet with a vegan diet emphasizing low Glycemic Index (GI) vegetables.
Some may find it remarkable that people in the group that ate the vegan diet lost weight; saw their blood sugar and LDL cholesterol drop; and ended up with a decreased need for diabetes medication. What is truly remarkable, however, is the very positive light cast on the vegan diet. And how little of an explanation was given as to its “rules”. The story makes the obligatory nods to the nutrients that may be deficient in a vegan diet – but continues without many of the caveats usually associated with stories about vegans.
Beck even notes that the diet was well-received by the participants assigned to it. This and other studies have found that while preparing a vegetarian or vegan diet is difficult at first, it does become easier over time. People seemed to be totally adjusted to preparing their new diets within 18 months to two years. Such is not the case with a low-calorie diet. In fact, vegans often report they can eat as much as they want without gaining weight.
In the comments for the article Top 10 Vegetarian Snacks, some readers have been debating whether or not it is easy to be vegan. If it truly wasn’t an adjustment from our typical dietary patterns, more people would certainly do it.
These studies suggest that while the health benefits of vegetarian diets start soon after beginning it, two years is all the toughing-out it takes to sustain it.
Read Leslie Beck’s article: Vegan diet has surprising stick-to-it-iveness. Published at the Globeandmail.com on February 4, 2009.
Posted by Jill Harris
After losing 35 pounds, Mark Bittman considers himself a “vegan until 6”, meaning that animal products are off the menu until 6:00 pm. I think this may be an idea that catches on.
Posted by Jill Harris
Effective January 5, 2011, U.S. consumers will finally be able to identify the presence of the insect-derived colouring agents cochineal and carmine in foods, beverages and cosmetics.
The Food and Drug Administration (FDA) currently allows crushed insect extracts to be labelled as “artificial colour”, meaning vegetarians cannot accurately assess whether a product is vegetarian-friendly.
The extract is used to give a pink, red or purpose hue to foods and beauty products. It is present in some brands of orange juice, for example, as well as beverages like Fruitopia.
Though the motivation behind the FDA’s changes is the potential for anaphylactic (severe allergic) reactions to those allergic to the insects, vegetarians can also breathe easier knowing the foods they choose are insect-free.
According to the FDA’s website, the legislation is partly in response to a 1998 citizen petition from the Centre for Science in the Public Interest (CSPI), which also suggested that all animal products (including carmine/cochineal) be labelled.
Resources and Links:
- Hidden Sources of Non-Vegetarian Ingredients (Suite101)
- Listing of Color Additives Exempt From Certification; Food, Drug, and Cosmetic Labeling: Cochineal Extract and Carmine Declaration (FDA; January 5, 2009)
- New labeling rules for cochineal bug coloring (Foodnavigator-usa.com)
- Labeling of Bug-Based Food Colorings Will Help Some Consumers (CSPInet.com)
Posted by Jill Harris
- Vegetarian: Antijitos or nachos
- Vegan: Samosas, kebabs, pigs in a blanket
- stuff with crunchy carrots, marinated cucumber and a leaf of butter lettuce.
- Serve with crispy fried tofu and homemade vegan peanut dipping sauce.
- Vegan: roasted garlic, tapenade, red pepper spread, hummus, pickles, onions; for dessert, walnuts, dates, plums, figs
- Vegetarian: tzatziki, feta cheese, soft cheeses, cream cheese
- Falafel dipped in tahini sauce (vegan) or tzatziki sauce (vegetarian)
- Vegetarian: add cheeses like fresh mozzarella and provolone
- Vegan: Hummus with red and green pepper or jalapenos
- Vegetarian: Brie and walnut or sun-dried tomato pesto
Casual
- Vegan Seven Layer Dip with Chips
- Vegan Black Bean and Avocado Salsa (Cowboy Caviar)
- Popcorn (see the top 10 Vegetarian Snacks for details on how to pop it)
- Meatless pizza or panzerotti
Beverages
Posted by Jill Harris
Most Vegetarian Cuisine readers are either vegetarian or vegan. In September 2007 I asked you all whether you're comfortable cooking for meat-eaters .
Most of you (45%) said you’d be a-ok with your guests bringing their own meat dishes, but only 20% said you’d feel comfortable cooking meat for your guests. A full 25% keep an entirely vegetarian/vegan household.
Sometimes people who aren’t close to vegetarians get the wrong idea about what we eat and how we live. I think it’s important to set ground rules for the holidays, especially when dining with new people. It’s equally important to communicate these rules openly when you’re hosting a vegetarian get-together.
Is it ok with you if people bring appetizers with meat in them? If so, will you ask that they bring their own utensils and serving spoons? Or will no meat be served at all? You can see how things can get messy if there‘s not clear communication.
Omnivores and vegetarians can co-exist in peace over the holidays. Learn more by reading about How to be a (Polite) Vegetarian at Holiday Meals, and How to Host a Holiday Dinner for Vegetarian Guests (including tips for vegetarians hosting omnivores).
Happy Holidays!
Posted by Jill Harris
The Holiday Season will officially begin for most Americans this Thursday with American Thanksgiving. One of the biggest holidays of the year - and the prelude to the biggest shopping day of the year - it is important to cook delicious food (and lots of it!) on Thanksgiving.
Being vegetarian around traditional holiday foods can be challenging.
If you're vegetarian, have a gander at How to Be a (Polite) Vegetarian at Holiday Meals. Before you go, whip up some Cold Spring Rolls. The filling and wrapping is therapeutic, and you'll blow everyone's socks off with this tasty vegetarian appetizer.
If you're hosting a vegetarian to Thanksgiving dinner, be sure to read How to Host Holiday Dinner for Vegetarian Guests. Gauge what will get the thumbs-up or thumbs-down from your guest by delving a bit deeper into What is a Vegetarian.
If you're looking for great vegetarian or vegan food ideas, try some of these:
- Easy Holiday Crostini
- Cold Spring Rolls
- Vegetarian or Vegan French Onion Soup
- Vegetarian or Vegan Shepherd's Pie
- Grilled Eggplant Towers
Enjoy your festive season!
Jill
Posted by Jill Harris
McGee, Harold. On Food and Cooking. 2004; Scribner, New York.
Posted by Jill Harris
Happy Halloween! Even though I doubt even omnivores would consider eating eye of newt, Halloween is one of the most vegetarian-friendly holidays - no stuffed birds here! But there are a few things you should remember when it comes to trick-or-treating while maintaining an animal-free lifestyle.
Candy
- Some candy contains gelatin, egg whites, animal-derived colour or other animal ingredients. Seek vegetarian treats like chocolate, or take a peek at the list of vegetarian and vegan Halloween candies.
- Some food colourings are derived from animals. Fruitopia brand drinks, for example, use carmine (cochineal) to colour their pink drinks.
Party Food
- "Slimy eyeballs" and "brains" are part of any good Halloween party. But what's really scary is that they can made from animal gelatin too. Seek animal-friendly alternatives like peeled grapes for eyeballs, and cold rice noodles for brains
At Home - Dinner and Snacks
- Witches and goblins can't survive on just candy. Fill bellies before trick-or-treating to minimize candy gorging and keep the kids (and you) in better spirits. Think easy pasta, veggie-pigs in a blanket, or baked beans with a vegetarian breakfast, for dinner.
- Snack on roasted pumpkin seeds until bedtime. They'll make the house smell warm and inviting.
Posted by Jill Harris
With more than 30,000 “acts” registered in the first day, I’d say he's been pretty persuasive.
What does this have to do with Vegetarianism? Well buried under the "Everyday Acts" icon (there are separate act categories like home, transportation and community) are two pictures of food. Vegetables, to be exact.
Hold your mouse cursor over the first and it encourages you eat locally grown foods. The second states simply
Eat a Vegetarian Meal Once a Week.
Once a week ? That’s pretty simple. Most people eat 21 meals per week, which means that going meatless less than 5% of the time can make a difference.
But imagine if we doubled that, encouraging people to eat two vegetarian dinners per week. We’d be saving double the greenhouse gases. And if we expanded outside of Canada? Well then, that would spell big changes.
And the numbers are big - according to the Acts of Green site, eating one meatless meal per week saves about 10 kg of greenhouse gas emissions. That’s the same as recycling an old cell phone, but only 1/10th the savings of installing a low-flow shower head.
The bottom line is that every act - and every meal - can make a difference. Here are some extra ideas to boost your greenhouse gas-saving powers:
- cook a vegetarian recipe for meat-eating friends or family
- cook an extra-big meatless meal and bring leftovers for lunch
- bring meatless snacks or dishes to a potluck meal
- read more about how your diet impacts the environment
Posted by Jill Harris
Tricks or Treats?
For a brief period that my dad fixed the lunches, he would occasionally sneak in a "special" treat. I never got funny notes – but I did get raw asparagus, entire carrots with their tops, and yes – even dog biscuits – in my lunch box. I would have loved to see my own face when I pulled out those “treats”.
Now that I go to work every morning instead of school, I’m gone for more hours of the day and have a bigger stomach to fill. I prefer a soft-sided tote bag that allows me to squish everything into the fridge in the office lunch room, while still cramming in as much food as possible.
I strongly suggest getting your hands on a copy of Jennifer McCann’s Vegan Lunch Box cookbook. It re-ignited my excitement about lunch, after being stuck in a rut. Leftover Cheesy Roasted Chickpeas make a fabulous late afternoon snack. The list of sandwich ideas is three pages long (!) putting my Top 5 Vegetarian Sandwich picks to shame (though mine are good too, I swear).
Posted by Jill Harris
This was my fourth year attending the Food Fair. I love that I recognize some vendors that have been there for years - probably much longer than I have. There’s the “sprout guy”; the non-stick cookware people; complementary issues of VegNews magazine, Whole Foods and the Animal Rights tent.
This year some of the tofu tents were missing (I need my jerky fix!) and Tofutti weren’t present with their addictive Tofutti Cutie ice “cream” sandwiches. At 50 cents each, and so many different flavours, I always devoured at least a few. However, it’s great to see new people pick up the reigns and deliver yummy meatless dishes.
Posted by Jill Harris
New Season = New Routines
I hope everyone is settling in to new routines as you and your children start new schools, new grades and new activities. In typical late-summer fashion, the days and weeks are passing by too fast and I can't slow them down for all the exciting things going on. I’m talking about real-life activities, and also changes to the Vegetarian Cuisine blog (see below).
For me, fall is a time for tradition, culminating in (of course) the “Holiday Season” and Christmas. Every autumn I have a schedule of events: a Thanksgiving weekend craft show, dishing out candy on Halloween and attending the Toronto Vegetarian Association's annual Vegetarian Food Fair (you can read more about that in the Vegetarian Food Fair post).
There must be something about the cold weather that encourages people to follow routines. And that fits right in with the return to school – and for the lucky people who took extended summer vacations – the return to work.
Meal Planning Made Easy
If you’re still adjusting to the changes, this is a hectic time. It certainly is for me – making lunches again, finding quick and healthy dinners and squeezing everything in to the time after work is hard. Here are some resources that may help you adjust:
- Vegetarian Brown Bag Lunches (Great for kids!)
- Money-Conscious Vegetarian Meal Planning
Posted by Jill Harris
Until August 31, 2008, you can vote for your favourite vegetarian people, places and things. The annual VegNews Veggie Awards is still accepting votes!
For those not familiar with VegNews Magazine, it is a USA-based vegan advocacy-type publication that publishes stories, product reviews, nutrition and animal rights articles. While their quality is lacking at times (possibly due to their unwillingness to pay their writers), it is the only major Vegetarian/Vegan publication – that I know of – in North America. And it is very well-known within vegetarian circles.
Survey Categories
I live in Ontario, Canada, and some of the categories were 100% American – so I just didn’t answer those questions. But there are plenty of ways to put your country, city or town on the map as well. Most categories like (“Favourite Vegetarian Restaurant”, “Favourite Faux Meat”) have space to write in your choice, and categories like cosmetics and favourite website obviously cross borders.
Prizes
VegNews is offering some great prizes, from a trip to New York City to vegan sweets and the ever-chic bags from Montreal-based Matt & Nat.
Support Vegetarian Publications
Even if you are not a VegNews reader, responding to the survey is a great way to give kudos to your favourite cookbooks, recipe sites, celebrities and restaurants. Vote now!
Posted by Jill Harris
Even in 2008, finding vegetarian and vegan meal choices is still difficult sometimes. Whether fast food, gourmet food, or grandma’s kitchen, those who don’t eat meat can feel powerless and frustrated at the lack of suitable options.
But when you’re among friends who respect your choices, you do have some power - the power of the veto vote.
The veto vote means everybody works together to choose where to eat – but if there are no vegetarian options there, you get the final say and can axe their choice.
So besides patronizing your favourite veg-friendly restaurants and fast food chains, you can make a statement by not spending your or your friends’ hard-earned money at certain places. And if your meat-eating friends are really stuck on a less than veg-friendly place, well maybe they can help you convince that restaurant to add some meat-free dishes to their menu.
When I was a University student, we could use our meal cards at a few outside restaurants. One was Italian, had good beer and was close to campus. But their veg*n options were limited. I filled out a comment card each time I went, and by the end of my year there they had revamped the menu and substituted vegetable broth for chicken stock in several of their otherwise vegetarian dishes.
Maybe they didn’t realize that vegetarians don’t eat animal products like broth or stock. Or perhaps I convinced them I was a loyal customer who wanted to keep coming back – either way, I (and people like me) lead a change that resulted in a win-win situation.
Most people polled in May said they were quiet activists, quietly advocating for change with their families and friends. These small things matter! Don’t be afraid to use your voice – and your veto vote!
Posted by Jill Harris
When people get excited about growing a garden at home, eggplant is not one of those vegetables that usually takes up the prime real estate - if it gets planted at all.
But what better (and more inexpensive) way to try to foods?
Even though I generally like it, I still get nervous when eggplant is plopped in front of me. I only relax if it's deep-fried, smothered in cheese or coated in breadcrumbs.
International Barbeque Day
International Barbeque Day was last weekend. I had originally planned a somewhat ho-hum menu of burgers, pizza, veggies and a few racy appetizers.
In anticipation of my visit, however, my mother purchased a variety of vegetables. So we ad-libbed. Threw some eggplant slices, zucchini, peppers, mushrooms and carrots on the grill. And what resulted was a delicious tower of fresh ricotta stacked with healthy, low-fat grilled eggplant. Eggplant Towers. So simple.
Eggplant Recipe Variations
The best tomato sauce is fresh and homemade, but here store-bought was a good stand-in. Mushroom lovers can layer a slice between the eggplant and cheese, but I left them off for my portion.
The result was a stunning centrepiece that would make any omnivore drool. My family and I had an entirely vegetarian dinner, and nobody was left wanting more.
Side Dishes to Eggplant Towers
Grilled carrot was the next star of the meal. It was thrown onto the grill as an afterthought, but roasted up with a perfect semi-firm texture and with more sweetness than raw carrots ever have.
When produce is in season - especially in Canada where the season is short - it pays to take advantage of what new bounty the summer has to offer. And now I've found a new recipe to serve company any time of year.
Stay tuned for more seasonal recipes that use fresh, local ingredients. It's always summer somewhere!
Posted by Jill Harris
A friend forwarded me Anita Stewart’s Flavours of Canada website, suggesting a long weekend barbecue. Not a bad idea, especially since they promote local environmentally-friendly food.
But Barbecue Day is the brainchild of a Canadian beef industry lobbyist. This changes my view…a day dedicated to cooking up animals? Local food is good, but meat is bad for the environment. Should I protest? Join in? Ignore it? Or start my own Barbecue Day?
I decided to invite my veg-friendly family and friends to a barbecue celebrating local food and Canadian cuisine. Even for omnivores, trying new things and vegetarian BBQ is never a bad thing. Where I live in Ontario, Canada, there is plenty more to grill than meat.
I plan on submitting my story to the website’s “stories” section, where I so far have seen only one reference to vegetarian foods. If you participate (it’s not just for Canadians!), please do the same. It’s time for vegetarian grillers to gather and rally for meatless grilling!
What will I be cooking? I have a few ideas on the table. And as long as the food tastes good, I know my family and friends will embrace and enjoy it, vegetarian or not.
Here is my tentative menu:
Appetizers:
- Antojitos (tortillas layered with cream cheese, bell and hot peppers, rolled up and sliced) or
- Square pizza
Main Dish:
- Portobello mushrooms or burgers. My omnivorous family absolutely loves President’s Choice Portabella Swiss Burgers. They’re meatless but juicy and thick, dripping with cheese and mushrooms. Not particularly healthy, but a wonderful and filling indulgence.
Side dishes:
- Grilled corn
- Stuffed bell peppers
- Spring rolls made with kale leaves instead of rice paper wrappers
- Fresh garden tomatoes with balsamic vinegar and basil
Beverages:
- The best part of a barbecue is the local Ontario-brewed beer and Niagara Region wine. Find something local in your town to complement the dinner.
Posted by Jill Harris
Zucchini is a tricky vegetable. When prepared improperly it turns into a slimy, weird-tasting mush. It's not particularly flavourful on its own. But it's a summer staple and incredibly versatile. Embrace the zucchini squash with these tasty ideas.
Cooking Tips
Here are some tips to help you get the most out of your zucchini recipes.
- Choose zucchini that are no bigger than a medium-sized banana. Large zucchini get tough inside and out and the seeds grow large and become bitter. If one of your ‘zukes hid out and grew too big before you could pick it, grate it into zucchini bread or muffins instead of eating it as part of a main dish
- Instead of trying to cram zucchini into every summer meal, why not freeze some for later in the year? Slice squashes into half-moons, slices or grate into freezer bags and seal tightly.
- When defrosted, the zucchini will become watery but will still be fine to use in soups, stews, casseroles, or baked goods
- Pair zucchini with other summer flavours like tomato, corn and fresh herbs for best results.
Zucchini Recipes
- Stuffed Zucchini (Zucchini boats) are a low-carb vegetarian favourite. Zucchini boats can be a side dish or main dish, and can also be barbecued.
- Zucchini Tomato Casserole
- Zucchini Tahini Soup
- Zucchini Coleslaw
- Add sliced zucchini to stews, soups and casseroles
- Add grated zucchini to baked goods (muffins, pancakes, even cookies!)
- Add greted zucchini to Vegetarian Meatloaf
Posted by Jill Harris
Did you know that your favourite summer-time beverage might not be vegan? We’ve explored why some wines aren’t vegetarian. The same holds true for beers and spirits, too.
Because manufacturers tend to change their formulas and processes without alerting customers, staying on top of which products (whether food or drink) are vegan and vegetarian can be a full-time job.
Luckily, there are now websites like Barnivore (a play on “omnivore” and “herbivore”) that are dedicated to helping veg*ns get their drink on without compromising their principles.
Barnivore was started by the same person who ran the now-defunct website about green living called Taste Better. While it’s sad to see a great website go under, it’s fantastic news that Barnivore will be taking its place.
Readers can use information from the site to guide their purchase of – and support for - animal-friendly manufacturers of beer, wine and spirits. Web viewers (like you!) are also invited to corroborate information that’s already present. This helps to catch when companies do change their formulas.
Barnivore is a truly vegan site, recognizing that even though finished wines do not contain the animal parts that are used in their production, using the products in processing at all is not ok.
Looking for ideas after you’ve bought a vegan wine? Check out Vegetarian Food and Wine Pairing , or Choosing a Vegetarian Wine.
Posted by Jill Harris
For everyone who can get out and enjoy the great summer weather, there are plenty of tasty vegetarian and vegan dishes to barbeque, take to a potluck or serve to a crowd. Summer is about fresh food and easy preparation – who wants to be in the kitchen all day with warm weather outside?
Grilling Ideas
Vegetarian grilling is less messy, healthier, and faster than grilling meat.
Try grilling something new, like
- Vegetarian burgers, or great burger substitutes like garden patties or portabello mushrooms. For people who miss meat, try vegetarian spareribs, sausages or hot dogs.
- Something new from the refrigerated or frozen food section of the supermarket
- Seasonal vegetables next to the burger to complete a no-fuss meal.
Salad Recipes
Nothing highlights seasonal flavours like a salad. Add protein like beans or tofu to make them a full meal. Try
- Strawberry recipes, including a dee-lish strawberry-feta salad (and an easy no-cook dessert or two)
- Greek salad
- Pasta salad with chickpeas
- Bean salad with garden vegetables
Easy No-Cook Dessert Ideas
- Fresh fruit with whipped cream or vegan whipped topping (and chocolate sauce, why not?)
- Watermelon slices
- Grilled peaches
- Strawberries in balsamic vinegar (add a touch of sugar)
- Strawberries or berries and ice cream
- Vegetarian smoothie or milkshake served with a straw
- Fruit trifle or pudding
Handy Tips
It’s easy to provide vegetarian and vegan options at a picnic, barbeque or outdoor dinner. Here are some additional tips to make sure things run smoothly and are as delicious as possible:
- Refrigerate perishables like salads and cheeses before serving
- Pack wet and dry ingredient separately if they are going to sit for very long
- Garnish dishes with seasonal garden herbs like chives or parsley (but don’t limit yourself to these!)
- Shuck corn or prepare vegetables outside, where trimmings can go right into the compost bin
- Keep meat on the grill separate from the vegetarian dishes to avoid cross-contamination, and scrape the grill well after cooking meat
Posted by Jill Harris
Happy Summer everyone. I hope you’re enjoying some great weather, wherever you are.
From my desk in Ontario, Canada I am drooling over local farmers’ market peas, strawberries and tomatoes – the first signs of the season here. And nothing beats their flavour.
That’s why I end up including a lot of raw ingredients in my summer meals – it seems almost a shame to cook foods that taste so perfect already. So, for example, I keep my peas fresh in Macaroni and Cheese with Fresh Peas, a more sophisticated version of the children’s favourite.
On of about seven varieties of Ontario strawberries get sliced onto my cereal or oatmeal, or blended into a smoothie. I have also been known to eat them on ice cream, plain, with a touch of sugar…one of life’s simple pleasures. Eat strawberries for breakfast, lunch and dinner with these strawberry recipes.
Benefits of Local Produce
The reason I am making myself drool is that eating what is fresh and in-season locally will make your food taste better. It will cost less, and in many cases retain more nutrients if it’s picked just before you eat it, instead of being transported halfway around the world.
We don’t get fresh everything in Canada (if I could plant avocados in my yard, trust me – I would!) so I am a little bit jealous of everyone living in warmer climates. Use what you've got!
Meal Planning with Fresh Veggies
In-season produce inspires meals - instead of picking a meat replacement (protein) source first for your meal, why not base it around whatever vegetables are fresh and ripe? It may just lead your meal in a new, unexpected direction. And who couldn't stand to get a few more servings of fresh veggies into their diet?
Posted by Jill Harris
I was going to write about how it has finally become financially viable for dairy farmers to switch from conventional to organic production. I went to the grocery store first – and the price of milk is Up, with a capital “U’.
At my local chain store, two litres of organic milk would set me back about six dollars; nearly 50% more than convetionally-produced milk. I support organic farming when I can, especially when it comes to animal products like milk and eggs. If there is extra cost associated with treating animals more humanely (giving them more space, natural grazing/feeding, and antibiotics only when absolutely necessary) then to me, the cost is justified.
But why have prices spiked?
Is it the world food “crisis”, resulting from increased competition for grains? It is my understanding that organic cows are “free range”, munching on a natural diet of grass. Has the price of grass gone up, too?
To temper the steep price increases, I can either resort entirely to conventional alternatives or change my diet. I will probably change my diet. Less milk, definitely less cheese, less junk food and more beans and vegetables will be on the menu. At least some vegetarian staples remain price-steady. Of course, I won’t sacrifice nutrition for price.
It has become “economically viable” for dairy farmers to switch to organic methods because decreased production per cow is offset by eliminating the cost of chemicals and fertilizers.
That’s good in the long run, because it should drive prices down. But for now at least, I can’t imagine feeding a family on it. There is no better time than the present to reduce consumption of animal products like meat and milk, or to take the plunge into vegetarianism or veganism. Money is an excellent motivator.
Reference: Going organic eventually pays off (Toronto Star).
Posted by Jill Harris
In an unprecedented move stemming from years of pressure from PETA (People for the Ethical Treatment of Animals), Kentucky Fried Chicken - or “KFC” as they prefer to be called – have finally agreed to more humane slaughtering conditions and vegetarian menu options.
According to the Globe and Mail article, 461 KFC chains (of a total 786 in Canada) will offer “Chick’n” or “un-chicken”; vegetarian or vegan versions of their popular fried poultry. KFC has also agreed to switch to the most humane method of killing their chickens, which apparently is by gassing them.
The move to add vegetarian items to their menu will at least give herbivores an option when grabbing a bite with meat-eating family and friends. In most Canadian fast-food joints it’s difficult to find something meatless, with the exception of some French fries (those not cooked in animal fats) or an occasional slice of veggie pizza.
Veggie burgers have gained acceptance in some chains, like Harvey’s; though in others apparently support has not been so great (McDonald’s no longer carries their meatless version).
Will I be venturing out to the nearest KFC to try their un-chicken? Probably not. But at least if I’m stuck in a town somewhere that’s not veggie-friendly, I will have options. And maybe this is the first step to the ultimate humane fast food: the kind that doesn’t have to be slaughtered at all.
Posted by Jill Harris
Australian researchers have made a connection between teenagers’ breakfasts and their chance of developing depression, anxiety and “disobedience”. Although it’s impossible to call the relationship causal – there may be other factors besides just breakfast at work – this study offers some more evidence that breakfast is the most important meal of the day.
The researchers suggest that combining food groups – fruits and vegetables, dairy and alternatives, meat and alternatives, and grains – leads to the intake of more nutrients than a single food-group breakfast.
Interestingly, most breakfast cereals are fortified with vitamins and minerals, precisely to make them a more “complete” breakfast choice. But nothing beats real food like fruits, whole grains, nuts and vegetables.
Can vegetarians and vegans reap the potential benefits of a balanced breakfast? Absolutely. And while children were the focus of this and other breakfast studies, adult breakfast-eaters have a chance to keep their blood sugar more level throughout the day, are less likely to overeat and less likely to be obese than non-breakfast-eaters.
Need balanced breakfast ideas? Try these recipes that contain all four food groups:
- Apple Cider or Banana Bread Oatmeal
- The Great Vegetarian Breakfast
- Berrylicious Smoothie (serve with toast or a mini-muffin)
Posted by Jill Harris
“I never imagined meatless meals could be so satisfying.”! Oprah proclaims on her blog.
Oprah’s 21-day cleanse version aims to “eliminate sources of toxins and allergens, giving the digestive system a break from working overtime to process the substances that inhibit optimum performance the most.” It is a caffeine-free, vegan plan.
I’m not a firm believer in cleansing, but I do find it interesting that they do not include meat or dairy. Why? Milk is a potential allergen (although so is soy, but it’s allowed), and apparently meat is very difficult to digest. I’ve had friends tell me they’ve felt better after cutting meat out of their diets – they have more energy and feel somehow “lighter”. Could there be something to cleansing?
It’s hard to tease out the effects individual foods have on the body, but it makes sense that cleansing could help you do just that. By removing potential problem foods and becoming more in tune with your body, it would be easier to pinpoint a source of discomfort (for example, milk in somebody with lactose intolerance) when you do add it back in. And by eating lots of fibre, digestion will almost certainly improve.
Even on a caffeine-free vegan diet, Oprah is apparently satisfied and loving it. There are some good vegan meal ideas (“cream” of asparagus soup, tempeh Creole) and recipes on her blog site.
I have to give her credit – it takes guts to embrace meatless meals filled with seaweed and soy yogurt, coming from a typical American diet. I question the usefulness of including processed sugary foods like soy creamer, but the rest of the plan looks sound.
If Oprah can do it on National TV, you can do it your home. Check out some vegan recipes now, or read more about Freeganism on Oprah.
Posted by Jill Harris
Advocacy is a topic I guiltily avoid while convincing myself that I do my part for the vegetarian cause in other ways. Like, being vegetarian. But this morning I found mysefl reading a National Post article entitled "Dear Omnivore" whose author seems to be in the same boat.
Like her (him?) I deliberately do not tell others about my dietary choices, lest I be associated with granola-crunching hippies. I like to promote a modern image of the vegetarian who fits in, and who is fit. Nothing like telling the trainers at the gym I don’t eat tuna after my workouts and yes, I’m still strong.
At work, I never mentioned the fact that I was vegetarian. About six months in, I finally let it slip when our company ordered a catered lunch. Am I neglecting my vegetarian-ista duty to spread the Good Word of meatless meals?
After nearly a decade of vegetarianism, my answer is still "no". I try not to preach. I know that meat-eaters can get defensive around vegetarians, so I let them get to know me before casually mentioning my diet. By then, most people are comfortable enough to ask questions and actually re-consider the idea of vegetarianism, especially when they see how “normal” I seem.
It feels bad to be attacked for personal choices, dietary or otherwise. By advocating for a healthy, meat-free diet covertly, I influence more people in more meaningful ways. While only one or two of my friends have become vegetarian since I gave up meat, nearly everyone I know has reduced their meat consumption by education, familiarity and proximity. I feel like through social networking, I make a bigger difference.
Do you stand up for what you believe in? Rally against KFC? Support PETA? Share your experiences with the latest poll on Vegetarian Advocacy.
Posted by Jill Harris
Surfing the Internet can lead to discoveries of all sorts of new ideas. Last week I was scanning the Agriculture and Agri-food Canada (a branch of the federal government) website. I was looking for information not related to vegetarianism – but found some by accident.
It was one covert little paragraph in the “Canadian Food Trends to 2020” summary document listing the top 10 food and health trends to the year 2020.
“True vegetarians may not grow dramatically, but consumption of meatless meals will continue to increase.”
I ran a poll asking you – the reader – whether you are vegetarian or not. Almost 60% of you said you are vegetarian or vegan. But almost 20% consider themselves “pescatarian” (eat fish but no other meat), and an additional 22% are not vegetarian, but cook meatless meals for sometimes or for loved ones. Together, pescatarians and non-vegetarians make up more than a third of my readers!
I was surprised - but delighted - by these numbers. Of course I'd like to see and meet more vegetarians. I believe that becoming vegetarian is a positive move. But I also recognize what a huge achievement it is to know that Canadians are becoming mroe receptive to new food ideas, especially ones that do not revolve around meat.
We all know those "meat and potatoes" types, so I think baby steps are much better than no steps at all.
The bottom line is that not everyone can become vegetarian overnight, but those who make an effort to include more meatless meals are doing wonders for the environment, their health and their palates. So hello all you adventurous non-vegetarians! Welcome, and give yourselves a pat on the back.
Posted by Jill Harris
The infamous animal rights group People for the Ethical Treatment of Animals (PETA) has offered one million dollars to the first group creating a saleable, edible chicken meat grown in the laboratory. Would you eat in vitro meat growth from animal stem cells?
I always thought PETA had a zero-tolerance attitude towards meat-eating, but they seem to have conceded that lab-grown flesh could at least replace the cruelty real animals face. Not to mention with rising food prices and less space to raise livestock, lab-made meat offers a convenient solution to broader food issues.
The million dollar offer (valid until 2012) has been widely covered by major news outlets, and so far, reactions have been of shock at such an outrageous and new challenge. But using stem cells (even from animals) is controversial enough on its own and I’m sure there will be omnivores fighting back. Nothing could be less natural than growing animal muscle separate from the animal.
But, in theory, stem cell meat is still meat. PETA has specified that the meat must be “indistinguishable from real chicken flesh” to both omnivores and vegetarians. But would most vegetarians accept lab meat? Will it be possible to ethically harvest stem cells from animals without cruelty?
There are plenty of ways to get a healthy, balanced and good-tasting diet without meat. But for those who really miss chicken wings, could stem cells and a Petri dish be the answer?
I don’t see this idea going over well with the public, but if it’s cheap enough and tastes like the real thing, who knows? I, for one, will be sticking to fakin’ bacon and faux-chicken nuggets.
Posted by Jill Harris
Just when I posted my complaints about the food industry adding omega-3 fats from fish into our food supply, a news release landed in my in-box:
"Dempster's Smart(TM) 100% Whole Grain Wheat Bread Launched With life'sDHA(TM)".
So I did some digging - in Canada, this Dempster's (also branded POM and Ben's Bakery) does seem to be the first company to launch a vegetarian DHA bread (read an explanation of the different forms of omega-3s) containing algae-derived omega-3.
It's whole grain, too. Although adults need DHA too, it is especially important for kids during thetime their brains, eyes and nerves are developing. But will they eat it?When I start supplementing my diet, I use it as an excuse to eat poorly. For thatreason, I tend to avoid fortified foods and eat healthy whole foods like flaxseed instead.But I do understand it might not be easy to sneak flax into a young child - even in a fruity smoothie. Hooray for vegetarian omega-3s; I'll add this to my sources.
Posted by Jill Harris
I have just posted two articles about omega-3s: First, Omega-3s for Vegetarians and second, Vegetarian Sources of Omega-3s.
The benefits of omega-3 fats has been known for several decades, but the food manufacturers are just catching on now. And that means bad news for vegetarians and people allergic to fish.
I don't think Hippocrates would agree with our current use of "Let food be your medicine".
I rant because omega-3-supplemented foods are everywhere. They come from either fish/seafood or from plants, though it doesn't seem labelling it is a very big concern for the food industry. This makes it especially difficult - and time-consuming - for vegetarians to ensure their purchases are ethical and animal-free.
Bring your glassess shopping, because you will need to read the fine print.
Take Dairy-Oh brand DHA-fortified milk, which claims it is "naturally" enriched with DHA. Its ingredient list is identical to regular milk. But these cows are fed a very un-natural diet containing fish, and that's not labelled anywhere.
Wonder brand bread Headstart bread also contains DHA from fish. I know it might be a difficult sell to parents and kids if FISH was splashed across the front of the bag, but consumers have a right to know. The Headstart website is deliberately vague, also using words like "natural" without providing any real information.
Maybe the Western diet is unbalanced when it comes to essential fats. But the remedy lies in a healthful pattern of eating: whole foods and plenty of plants, not in supplementing up the wazhoo to compensate for an overprocessed fast food diet the rest of the time.
Just like any nutrient du jour, animal products are not essential. I obviously prefer the companies who use plant-based sources, but will support those who at least clearly label and communicate transparently with their consumers.
Posted by Jill Harris
It’s April and I’m not sure how I could miss Colorectal Cancer Awareness Month (March, 2008). As colorectal cancer is one of the most preventable types of cancer, raising awareness is an important first step. Still, you might not expect to read about it on a page dedicated to food and cooking. But there is a link: colorectal cancer is strongly influenced by diet. And surprise, surprise, eating meat is associated with an increased risk.
Red Meat and Cnacer
The American Institute for Cancer Research (AICR) recently released a report saying that consuming more than 18 ounces of red meat (including pork, beef, lamb and goat) each week significantly increases the risk of getting colorectal cancer.
So not only does meat increase the risk of developing colorectal cancer, a diet high in fruits, vegetables and whole grains can help to protect against this and other types of cancers.
Portion size is also key. So if you’re not ready for a full-fledged vegetarian diet yet, be sure to cut serving sizes and compensate with extra vegetables and grains on the plate.
Bad News for Vegetarians
On the downside, processed meats are also associated with an increased risk for colon cancer. Although I’ve never seen any hard data, it is likely that vegetarian “meat” products prepared in the same way carry a similar risk: processes like smoking, curing, salting or adding chemical preservatives are the culprits. So ditch the vegan junk food and choose more fresh whole food meals.
Choose Vegetarian Meals
For starters, try the colourful and veggie-ful Moroccan Stew or Lentil Soup.
Pasta with beans is another family favourite.
Posted by Jill Harris
Easter is nearly here! As I've been planning my own contribution to our family's buffet-style dinner I've realized how Easter is different from other holidays - the focus is on the dessert! To that end, I've posted an article about Vegetarian and Vegan Easter Celebrations to help you navigate through Easter food choices.
Unlike Christmas or Thanksgiving, Easter doesn't seem to have a lot of strong food ties for most people. Some cultures have their own traditional menus. I spoke to a Polish grandmother who identified four or five meats that are usually served at a single Easter meal. So breaking tradition will be essential for some vegetarians. Easter menus usually focus on either winter vegetables that are still available, spring vegetables if they are available, savoury herbs like sage and rosemary, and colourful dishes that celebrate the coming of spring.
Need some menu ideas? For a vegetarian celebration, try:
- Fried egg tofu appetizers or vegetarian antipasto
- Fresh vegetables (especially good if you can cut radishes to look like flowers and carrots to look like bunnies)
- Tomato-Cucumber Salad
- Turnip to celebrate the end of winter
- Unrolled cabbage
- and fruit salad for dessert.
Of course, save room for some chocolate. Vegan dark chocolate shavings make ice cream or vegan pudding more festive. If strawberries are available, the simple chocolate-dipped berry is a special treat.
Posted by Jill Harris
Many – if not most – hard cheeses are made using a substance called rennet. Rennet is a nice word for “scrapings of the inside of baby cow stomachs”. And while it is used for a functional purpose (to get the cheese to coagulate); it remains in the finished product.
Rennet (also called chymosin) is used especially in the production of parmesan cheese and higher-quality name brand cheeses. No-name brand cheese usually use microbial enzyme, meaning the coagulant is derived from bacterial sources rather than dead cow.
Even though a majority of cheese manufacturers still use a rennet-based process, there may soon be another alternative: safflower rennet, developed by an Argentine company call SemBioSys. Presumably, the enzyme will be bioengineered (genetically modified), but could be less expensive to use.
Rennet can also be produced by fungal fermentation.
Posted by Jill Harris
The Meatout has been held every year since 1985 in the United States and now, other countries too. It is an occasion to inform and educate people about vegetarianism. Although their website calls it a “diet education campaign”, it seems more like promotion of a more peaceful way of life. And I like that better.
So what can you do to get involved? This March 20th, support local meatouts, if you can. Or start one of your own – there are plenty of resources on the website. Leafletting, “steakouts” and video screenings are all good ideas, but I must agree that free food usually goes much farther when it comes to getting people to be receptive to a message.
Even if you are not participating in an official meatout event this March 20, why not do some outreach on your own time? People often start out wary of vegetarian food, but most people eat meatless meals (or at least snacks) all the time. Prepare some common foods and distribute them widely. Sneak in some new food items like deep-fried (Buffalo) tofu, hot chocolate from scratch, or other slightly unhealthy options. They’re less imposing (and let's face it, generally more delicious) than healthy “granola”-type snacks.
Bonus: If you haven't looked into the reasons behind the recent USDA beef recall, the Meatout page has a wealth of resources. I especially like that they are calling for a recall of ALL meat products, as "they ALL come from abused animals".
Posted by Jill Harris
I haven't heard the term "Freegan" in quite a while. I included it in my article What is a Vegetarian? thinking it was somewhat of an artifact.
Today, however, the most popular talkshow in the world interiewed several freegans about their anti-consumer lifestyle - freeganism has gone mainstream on Oprah.
So what is freeganism? I previously understood it to be:
- Some who follows a vegan diet when cooking/purchasing food for themselves
- May accept and eat animal products (eggs, dairy, meat, fish) if given to them freely or thrown away
- Environmentally motivated - wishes to minimize waste
In other words, I thought all freegans were vegans.
The guests on Oprah have redefined freeganism as a way of life that takes a stand against the consumer culture of buying and throwing away. People like Lisa Ling have abandoned their six-figure salaries in favour of "dumpster diving" and scavenging for necessities - food, stationary, flowers, furniture...people throw away all sorts of perfectly safe, useable items.
Whether motivated by vegetarianism or not, freeganism is not doubt an effective way to reduce your environmental impact and attempt to halt the wasteful culture most of use are used to.
While their motives seem pure, readers on the Oprah discussion board do not seem impressed - one even comments "People who gather their food from filthy dirty dumpsters are clearly emotionally disturbed!"
Freeganism may not be the easiest way to help the environment, but no doubt its practice has immense impact that is growing with the increasing number of freegans. While we all don't have to make the switch (and of course, that would be impossible), try to think of the small things we can do to reduce food wastage. Eat lower on the food chain, for example. Enjoy vegetarian meals at least weekly. Small changes can make a big difference.
Posted by Jill Harris
It seems the food industry is finally catching on to new products made with TSP; a textured soy product high in protein and fibre.
In Europe, the market for meat-free soy and tofu products grew a steady 5%. From personal experience, I know that more people are incoporating high protein meat substitutes into their diets, even if they are not necessarily vegetarian.
The panelists have predicted that not only is chicken-flavoured TSP acceptable in taste, it will also be perceived as "economical" and "functional". Where have these researchers been? My family and I have been eating TSP and similar meatless soy products for nearly a decade now. Maybe consumers are just warming up to these types of products, or maybe the producers have just been missing out on major marketing opportunities.
While the panel says people think TSP tastes "beany", I think they might be confusing it with tofu. TSP has a very pleasant, meaty texture and a very neutral taste. Most people find it much less offensive than tofu, though it still soaks up broths, fats, and flavours. What's not to like about TSP?
I'm glad to hear we'll be seeing more TSP on the shelves in 2008.
Posted by Jill Harris
It seems that more and more people are taking a low-key approach to le jour d’amour these days. If waiting in line at a restaurant or shelling out big money for trinkets and flowers isn’t your idea of the perfect day, why not stay home and enjoy a dinner that speaks to the best present of all – time.
Healthy Baked Eggplant (complete with parmesan or vegan cheese) tastes like it took all day and a vat of oil to prepare, but really is fairly low in fat and takes only about an hour. Served with tender spaghetti and tangy tomato sauce, it makes a unique and slightly indulgent meal. Steam some broccoli and take turns feeding each other.
And be sure to select the perfect vegetarian wine to impress your love.
Need more ideas for a romantic evening? Try
- Simple brie cheese, fruit, and vegetarian salami;
- Vegetarian Antipasto
- Black Beans and Mango Sauce (spicy!)
- Gnocchi with Fresh Tomatoes
- Stuffed Zucchini
Posted by Jill Harris
I can’t say I’m a huge football fan, but that definitely does not stop me from throwing Super Bowl parties, complete with lots of food. While football is a “manly” sport that demands “manly” snacks, I’ve never had any complaints about serving vegetarian fare.
To ease the transition to meatless snacks, I try to use foods that are familiar to my guests – and that definitely remain manly. This means no salads or “health foods”, just rich, salty and savoury snacks.
Here are some vegetarian Super Bowl food ideas:
Appetizers and Snacks
- Five vegetarian finger foods: includes kebabs, antojitos, samosas, and pigs-in-a-blanket. Some are do-it-yourself and some can be purchased pre-made.
- Buffalo tofu
- Vegetarian nachos
- Veggie sticks and blue cheese dip
- Chips or popcorn
- Perogies served on toothpicks with sour cream dip and faux bacon bits
Meal Ideas
- Vegetarian chili: uses soy protein to simulate real beef and always goes over well
- Bean burritos or tacos
- Quesadillas
- Veggie burgers
- Vegetarian pizza
And of course, to make everyone feel at home…lots of pop and beer.
Posted by Jill Harris
I am a vegetarian, and I like to make ethical choices in other areas of my life too. Leather purses and shoes are a no-no.
Some people think I am being obsessive, that I could never “stop” the meat industry, or that the animals that die for fashion do so naturally and are just picked up and turned into leather after the fact. None of these ideas are true, and it bothers me how easily some people expect me to give up my beliefs.
It is difficult to go without in a society that prizes leather as a status symbol. Store clerks look at me like I’m crazy when I ask if they have anything not made from leather. Ordering from the Internet is hit-and-miss when it comes to size (and style) and stores like the Toronto-based Left Feet are few and far between, especially in smaller cities.
Would you be willing to give up footwear choice – and sometimes fashion – to join the good fight for cruelty-free clothing and shoes? I would appreciate more voices telling manufacturers we need more vegan options. To walk into a store and try on something stylish without checking the tag first would be a dream.
My quest for new shoes, however, has taken so long my old shoes are wearing through the soles, and I’ve resorted to trying to get away with running shoes with every outfit.
Since I became vegetarian, one idea has stuck with me. Vegetarianism is not about being perfect; about finding every product that contains gelatin or about not “being allowed” to eat certain things.
It is about making the most ethical choice in a given situation.
If there were no vegan shoes, of course I would wear leather. But we have the technology. So why are there so few choices?
Posted by Jill Harris
The United States Food and Drug Administration (FDA) has approved the entry of meat fand dairy rom cloned animals into the American food supply.
A draft risk assessment regarding meat and milk from cloned animals was published in December 2006 to controversy and opposition by several parties, including some consumers. As it stands, the American food industry is currently being asked to “voluntarily” withhold cloned meat from the food supply, despite its marketing approval.
On its homepage, the FDA seems to be stressing how few of these animals are currently in existence and how little of the food chain they make up. But if cloned meat is still supposedly being withheld, are there other reasons for these cautions?
Currently, the presence cloned animal products would not have to be identified in any way, including on the label. Not being allowed to choose has prompted some consumers to swear off conventional meat and buy only organic products. Bodies that certify organic products have routinely shunned new technologies like GMOs and Nanotech.
Health Canada responded to the 2006 FDA draft with a cautious statement, including
“Because insufficient information was available on clones from other species, e.g., sheep clones, to make a decision on the food consumption risks, the guidance recommends that food products from clones of other species continue to be excluded from the human food supply.”
In Canada, animal clones would be regulated as “novel” foods, subject to additional regulations and safety protocols in the areas of health effects, food safety, feed safety, animal health and welfare, enforcement of standards and regulations, and environmental issues.
For more information, see MeatProcess.com’s release.
Posted by Jill Harris
So soon an update to Vegetarianism and Weight Loss .
The results from a two-year study comparing a vegan diet to the National Cholesterol Education Program (NCEP) diet for weight loss. Overweight postmenopausal women were assigned to one diet or the other for 14 weeks, with both groups being told to limit fat from foods and eat until satisfied. Approximately half the participants received follow-up group support meetings for one year and half did not. The study lasted for two years.
At the end of the study, participants assigned to the vegan diet lost more weight than those in the NCEP group, and participants offered group support made the best progress.
If you had severely high cholesterol or obesity, and were at risk for cardiovascular disease, would you consider adopting a vegan diet?
I find it hard to believe that people just randomly assigned a diet could stick to something that is probably a drastic change for such a long period of time. They must have been motivated to improve their health!
The vegan diet seems to stack up well against the NCEP diet that limits saturated fat, total fat, sodium, and cholesterol (which is only found in animal products). Neither diet is strictly designed for weight loss but rather healthy living.
Despite the unwillingness of the general population to adopt a vegan diet, evidence is constantly accumulating to support its positive effects on weight and health.
Reference:
Turner-McGrievy GM, Barnard ND, and Scialli AR. A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity (Silver Spring). 2007; 15(9):2276-81. Available from: http://www.pubmed.com
Posted by Jill Harris
Last night (Sunday January 6, 2008) Canadian rocker Bif Naked announced on George Stroumboulopoulos’ Strombo Show that she has been diagnosed with breast cancer. It’s a rough start to the new year for Bif, who was married just last month and is only in her mid-thirties. She found the lump through a self-examination.
There has been a lot of talk this past year about cancer in general, but also about breast cancer particularly and its relation to diet. It is surprising then that for the last 10 years, Bif has followed a (raw) vegan diet and has exercised regularly. She advocates a whole food, raw vegan diet and swears a clean way of living helps give her the energy to take on her busy schedule.
On the radio, she sounded not unlike her usual self, vowing to fight the cancer with her usual positivity and vigour. Her manager, Peter Karroll said “She thought she was indestructible, given her lifestyle, so she's really concerned that other women do the checks”.
2007 also marked a year where some experts recommended that women aged 40 to 69 forgo breast self-exams, sparking controversy that will likely be revisited as 2008 progresses.
Posted by Jill Harris
I’ve just posted a review of Veganomicon -, which claims to be the “ultimate” all-purpose vegan cookbook. Its massive scope (250 recipes!) got me thinking about cookbooks.
There are more than 1000 vegetarian cookbooks in print, but recipe searching on the Internet is also popular. What could be easier than typing in “vegetarian nachos recipe” and having pages and pages of possibilities thrown your way? But there is still a place for cookbooks in the modern kitchen.
Foodies read cookbooks like they’re novels, and I’m no different. Nothing beats glossy photos of food prepared with gourmet flair, accompanied by useable tidbits and entertaining anecdotes; print-outs from websites just don’t have the same charm. I brought Veganomicon to my parents’ house for dinner on me. My mother wasn’t particularly interested in the recipes, but read all the notes and anecdotes aloud as pre-dinner entertainment.
What impresses me about Veganomicon is how it integrates into the Post Punk Kitchen website. Readers try recipes, then go online to post pictures, discuss the book, and alert the authors to typos. The best part is that Isa and Terry actually respond to their readers, making cooking an interactive experience. As another great feature of the web, I have also been given permission to post a recipe here - so take advantage of "taste like they took all day" Cheater Baked Beans as a preview.
Back to cookbooks: don't be shy when it comes to making notes on the pages. It might seem wrong to mark something permanent, but recipes ought to be dynamic and open to interpretation.
New cookbooks will integrate these types of interactive features, which will keep recipes evolving. This is especially true for vegan cookery because it is such a new discipline - keep your eyes peeled for future developments in this area.
Posted by Jill Harris
By the time New Year's rolls around, I'm usually stuffed to the gills and ready to go back to my normal, healthier way of eating. There is one final push, however, in the form of the traditional New Year's party. Usually, this means copious cocktails, wine, and nibbles - the kind that are small enough to give the illusion you're not eating much at all. Then, 30 minutes later, you're stuffed and realize you overate again.
There are ways to do New Year's a little bit healthier, like serving dips like salsa (fat free, low-calorie) instead of something like chipotle mayonnaise, which is stellar (by the way) on Turnip and Sweet Potato Fries.
Speaking of vegetables, it's a good idea to load up on veg-heavy dishes at the beginning of the night when guests are hungriest. Serve veggies and dip, hummus, or salads to start. Then, bring out the big guns like Baked Tofu Nuggets, Buffalo Tofu, Easy Holiday Crostini and Seven Layer Dip with Chips. Position dishes strategically around the room to keep people moving, instead of food shovelling.
If you're looking for coordinating party menus, look no farther than Greek Appetizers, Vegetarian Antipasto, or the meal-in-a-snack Vegetarian Nachos.
As far as beverages go, focus on flavour instead of just downing glass after glass of champagne. Try Vegan Hot Cocoa or read more about Vegetarian Food and Wine Pairing and Choosing a Vegetarian Wine.
Next month, we'll resolve to eat better, but for now - enjoy the season. Cheers!
Posted by Jill Harris
Turkeys don't enjoy the cuteness of say, lambs or even piglets, but as such they can be subject to cruelty that goes unnoticed. Turkeys are often kept inhumanely and may be abused before they reach your table. They may be crammed into sheds with little room to walk around, and some are engineered to have over-heavy breasts, limiting their natural motions.
The good news is more and more people are choosing animal alternatives like Tofurky during the holidays.
My rule is: if I wouldn’t do it to my dog, I won’t do it to any other animal (and this guy agrees with me). That means especially no eating!
Some animal lovers have gone so far to adopt turkeys that were destined for slaughter. If you have the opportunity, any turkey would be thankful for adoption at this time of year.
For more information, visit the Farm Sanctuary's Adopt-a-Turkey program. This is a short-term solution though, and farmers are still paid for the bird.
The best way to celebrate the holidays is to spread the word about meatless living and help to open the eyes of others to the world of animal cruelty and humane, herbivorous eating.
Links:
- Vegetarian Holiday Recipe Index
- Cooking for Vegetarians
- Vegetarian Thanksgiving (includes holiday meal ideas and tips)
Posted by Jill Harris
As you might have guessed from the most recent poll, I have been thinking a lot about the typical holiday weight gain. The good news is it seems holiday weight gain is not as high as the 5 or 10 pounds people tend to assume will be packed on between Thanksgiving and New Year's. The bad news is that the slight gain people do experience tends to hang around until next season.
Some vegetarians and vegans have no problem staying slim, but there are plenty of meatless foods that are still high in calories and fat. Did you know that cup-for-cup, most egg nogs have more calories than ice cream? Some French fries are vegan, and what are the holidays without a few sugary-sweet hypercaloric frosted cookies?
So how can you prevent holiday weight gain?
- Substitute. Try an alternative holiday beverage instead or a steaming mug of vegan hot chocolate instead.
- Decide what foods are important to you. If you only cook a Tofurky once a year, have some of that and forgo the everyday dinner rolls.
- Remain flexible. Sneak in healthy snacks when you can, and eat in moderation if the goodies are just too good to resist. Know that plans will change. Sometimes, the best solution to overeating is relaxing and letting go of stress.
- Be prepared; bring healthy, veg-friendly snacks to the mall and keep some in your purse in case you get stuck in traffic.
- Eat well on days off from get-togethers to help balance the effects of over-indulging.
It is easier to prevent weight gain than it is to lose weight later; keep this in mind the next time your mother-in-law passes around the plate of Christmas cookies - again.
Posted by Jill Harris
Thanksgiving has passed, but for many the most indulgent time of year is upon us. If you are an omnivore, you may not have considered having a meat-free holiday celebration – after all, you need a centrepiece, right?
Wrong. Though there are plenty of vegetarian dishes that make flashy centrepieces (think stuffed vegetables like pumpkin or squash, a lentil loaf or “Tofurky”), holiday meals can be just as meaningful without main dish meat. And just because you choose to forgo the 8-hour turkey cooking marathon doesn’t mean the meal won’t be memorable – you’ll have even more time to create lavish side dishes, or even to put your feet up.
Why would a turkey-lover trade in their bird for a faux one? For one, turkeys often live in squalid conditions without room to roost or graze naturally. They are bread with one purpose – to produce meat, and their grossly oversized chests can attest to that.
Secondly, the sauces and crispy skin of turkey are not the most nutritious, compared to vegetables and legumes. I know – who’s thinking about nutrition around the holidays? So let’s just say that you can find the same flavours in meat-free dishes as in the turkey – what about harvest stuffed squash seasoned with sage and thyme?
As a bonus, you won’t be so lethargic after your meal, and you might just be able to save some room for dessert!
To read more about turkey, food safety, and nutrition, try PCRM's
Posted by Jill Harris
I am wrapped up in a blanket munching on freshly-roasted chestnuts - a must of the holiday season. This “recipe” is so simple, it’s almost not a recipe. What it is, however, is a darn good snack or appetizer that comes with the added benefit of warming up your kitchen while it cooks.
Chestnuts are deliciously low in fat, making them a reasonable holiday indulgence in a season of overeating.
For those of you lucky enough to have wood stoves or open fires, simply use a heavy, heat-proof pan, cut the “X’s and watch the nuts carefully.
Roasted Chestnuts Recipe
Oven Method
Ingredient:
- Fresh chestnuts, in shell, as many as you like. Choose nuts that are firm and shiny; discard any soft nuts. Chestnuts tend to mould easily – so the fresher, the better.
Directions:
- Preheat the oven to 425 degrees. Move the oven rack to a higher level to enhance the roasted flavour.
- Cut an “X” in the flesh of the flat side of each nut to allow steam to escape.
- Place nuts of baking tray and bake/roast 15 minutes.
- Let cool before eating. Peel off the shells starting at the “X”, making sure to get the hairy skin off as well.
Cozy up with a blanket and a hot chocolate or holiday beverage and enjoy!
Posted by Jill Harris
With American Thanksgiving over, the holiday season has officially begun!
Where I write in Ontario, Canada, snow has already fallen and people are in a festive spirit. Christmas lights and decorations were put up in droves this past weekend, despite the cold. It will only get worse, so get those frosty fingers outside!
With most holidays (but especially Christmas) comes holiday shopping. It's tempting to get caught up in the hustle and bustle, but it is also important to make time to de-stress and revitalize. Trimming the tree is one activity that seems especially geared to relaxation, unless of course, you have a perfectionist in the house! Sip on a vegan holiday beverage or hot apple cider while you decorate.
Cooking is another of life's simple pleasures and can help bring your family together during the holidays, even if everyone is running in and out all day. Take time every day to connect with your food and your family. Eating well is especially important to keep up with long hours at the mall and fun outdoor activities like tobogganing and skating.
To save you time during this busy season, here are some tips to help simplify your holiday meal time:
- Slow-cook a recipe like Hearty Vegetarian Chili. Slow-cooking saves time and allows you multi-task and still come home to a hot meal.
- Try warm soups with chunky bread – they make a complete meal with little effort.
- Plan ahead. Getting side-tracked is a necessity of the season! Pack healthy, nutrient-dense snacks like vegan granola, GORP (good old raisins and peanuts!) or crackers in your purse or bag before leaving the house.
- Enjoy a hot breakfast as a time to touch base with your family and organize your day.
Planning is the key to reducing holiday stress. Start early if you can, and enjoy every moment.
Posted by Jill Harris
American Thanksgiving falls on the fourth Thursday of November. In Canada, we tend to forget that our American neighbours celebrate this holiday with a lot more gusto than we do, so it’s only appropriate that the food is fantastic.
There are two general options when it comes to vegetarian-izing holidays.
- You can try to substitute old favourites with vegetarian versions of the same, or
- You can go in a whole new direction.
What you choose is up to and your family and both approaches have merits. On one hand, there is tradition. On the other, creating new traditions and less stress at trying to find the spices that make tofu really taste like turkey.
Either way, it’s time to start gathering resources for Thanksgiving dinner!
If you find yourself cooking for a vegetarian crowd (or even one person), be sure to read Cooking for Vegetarians first.
Centrepiece Ideas
Side Dishes
See the Complete Holiday Recipe Index.
Posted by Jill Harris
Vegan Caramel Apples
The Candy Chefs out there will be laughing…
All day Saturday, I slaved in my kitchen to find the best vegan caramel apple recipe there is. As it turns out, there don’t seem to be any recipes for the kind of caramel apples most of us are used to. The kind of caramel apples I grew up with are heavy on the butter and cream, creating an opaque, creamy, tan-coloured mass. With caramel like that, who even eats the apple? So after learning that caramel stays liquid at room temperature (and pools all over the counter) and that cornstarch absolutely cannot be mixed into already-hot caramel, I tinkered with a few recipes and am now proud to bring you Vegan Caramel Apples. They are toffee-like in flavour and texture, but the addition of non-dairy condensed milk really helps with the colour and creaminess.
Vegetarian and Vegan Halloween delves into what it takes to have a cruelty-free holiday.
For Halloween recipes, try a black and orange theme:
- Black Beans in Mango Sauce
- Black Bean Dip with pita triangles, baby carrots, and orange bell peppers
- The Ultimate Vegetarian Nachos or homemade pizza with cheddar and lots of olives
...or try other classic Halloween treats:
- Mummy Dogs (using vegetarian hot dogs, of course)
- Roasted Pumpkin Seeds
Have a scrumptious and safe Happy Halloween!
Posted by Jill Harris
When the opportunity for having people over presents itself, I am always wary. While most of my friends understand that I am a vegetarian and don't buy, cook, or serve meat, it is obvious that a few of them wish it weren't so.
Even with a plethora of recipes at my disposal, I find myself wondering what to serve to impress everyone and show them vegetarian food can be just as good as the meaty variety. In the past, I have been a host of very casual gatherings, and served things like beer and nachos, or vegan chili; these types of dishes are generally well-received.
Last week, however, a friend and I were assigned the daunting task of creating a meatless Tofu Extravaganza that would please the palates of one guest who hates the texture of tofu and another guest who swears the last time she ate soy it made her sick.
The menu we decided on was a quick stir-fry of smoked tofu (available at specialty stores and Asian markets) and tender-crisp vegetables in a simple purchased stir-fry sauce, and Vegetarian Peanut Noodles.
I am happy to report that the evening was a complete success, producing zero leftovers. While I won't exclude the influence of the wine served before and with dinner, it seems we have brought two previous tofu-haters to the dark side...or is it the white side?
If you find yourself in a similar boat (or the opposite, if you are a meat-eater entertaining vegetarians), see Cooking for Vegetarians.
Posted by Jill Harris
By this time of year I am usually bundling up in sweatshirts and mittens to attend our annual Thanksgiving craft show; this year I could have worn shorts. For most of my extended family, Thanksgiving still means turkey, so the oven was on all day, forcing us to put on the air conditoning. And sometimes the heat is on by now!
Anyway, there was plenty of vegetarian food to go around for all of us, even those who piled it on top of their turkey and stuffing. An aunt whipped up an interesting dish of acorn squash, feta cheese, and falafel while I decided to make a main-dish curry. Non-traditional? Yes. Delicious? Yes. Starting a new tradition? I think so.
The week ahead seems to be bringing more seasonal temperatures, which means it’s time to think about more autumnal cuisine. But it also got me thinking – is Thanksgiving a different experience for those in warmer climates? So many foods I associate with holidays are linked to the Canadian fall harvest. I’ve added a question to our discussion on vegetarian Thanksgiving dishes and would be delighted if you could add your own insights into tradition.
Over the next few weeks I am aiming to take advantage of all the seasonal produce coming my way: this means lots of squash, apples, potatoes, cabbage, and other wintery goodies. Summer is nice, but there is something refreshing about fall.
Posted by Jill Harris
Let's face it: Tofu has become the Unofficial Spokesfood for Vegetarian Cuisine. Make the most of this versatile staple by learning how to choose, cook, and store your tofu, and prove your friends wrong with these delicious tofu recipes.
Tofu - General
Tofu Products and Reviews
Tofu Recipes
Breakfast
Lunch
- Picnic food: Tofu "Egg" Salad Sandwiches
- Grilled Tofu Sandwich with Pesto Mayonnaise
- Vegetarian Antipasto
Snacks
Main Dish
- Crispy Baked Tofu Nuggets
- Barbecued Tofu
- Buffalo Tofu
- Peanut Noodles with Tofu
- Tofu Shirataki Noodle Review
Desserts
 |
Posted by Jill Harris
What makes an ultimate fighter? Determination, passion, and perhaps….a vegan diet? It’s been done before in sports like marathon running, adventure racing, and triathlons, but Ultimate Fighter Mac Danzig takes a vegan diet to a whole new level.
Mac opened up to PETA in an interview discussing his road to veganism, which began at a very young age – 13! And while he doesn’t mention the impact of his diet on training specifically, it is obvious that he is not at any competitive disadvantage by excluding animal products.
A point I would have like to see addressed in the interview (and this may come out later in the Ultimate Fighter reality show season) is how the other group members and fighters view his plant-based diet. There seems to be a manly “meat and potatoes” culture that is still prevalent, especially among “macho” type guys. Perhaps they feel threatened by someone who doesn’t consume meat but is still in fantastic physical and mental shape. It does challenge classic ideas; remnants from decades past.
What I love most about Mac’s interview with PETA is the obvious contrast between being a lean, mean, fighting machine, and yet also an animal rights activist who believes in not harming animals. I bet his opponents which he would go so easy on them.
Posted by Jill Harris
We were early to claim seats for Sarah Kramer’s cooking demonstration. Kramer complained it was “too hot” to cook, switching gears to an audience-engaging trivia game show called “Canada’s Next Top Vegan”. She gave away lots of prizes and was immensely entertaining; at one point she misread one of her prompting cards and quipped “Must be because I don’t get enough protein”. My friend picked up a copy of the new book La Dolce Vegan and had it signed by Kramer, who was kind enough to pose for pictures with her fans.
Other highlights of this year’s fair included a new product called It’s all good – a line of mock-meat main dish cutlets, filets, and strips in the style of chicken and beef. None were for sale at the fair, but judging by how fast the samples flew off the plates, sales for this company will be boosted by the event. If you are someone who truly misses meat, these are a must-try.
As always, food was central to the festival. An excellent Indian lunch was had by Zara’s Gourmet Kitchen (including curried okra, dal, and samosas) and samples of Tofu Cuties, Fresh Organic Coffee, and Spiced Carrot Cake and “Cream Cheese” Icing by Sweets From the Earth left us full to the brim.
The best part of annual Food Fair, however, is not the free food, demos, or speakers, but that for once vegetarians and vegans can walk around sampling foods and learning about new products that fit their dietary needs. There is no need to ask “Does this contain egg?” or “Is this soup made with chicken broth”? While most samples are free, I could argue that the experience is priceless.
Posted by Jill Harris
The 23rd annual Vegetarian Food Fair is being held this weekend at Toronto’s Harbourfront. It is the largest such festival in North America, and it’s my third year attending.
Last year I wanted to see at least one speaker and I deemed the most promising presentation to be that of Brendan Brazier, the vegan triathlete Ironman and spokesperson/developer of the Vega supplements.
His story is as atypical (he switched to a vegan diet to help his performance rather than the “usual” reasons) as it was uninspiring – a shame, as his unique experiences with veganism might sway those not impacted by the usual arguments about animal cruelty, ethics, and the environment. If Brendan could add a little dynamism to his presentation (and get his facts on energy and metabolism straight), he would have a powerful message.
This year, I will be sure to catch Sarah Kramer’s cooking demonstration. As the author or co-author of three spunky vegan cookbooks (How it All Vegan, Garden of Vegan, La Dolce Vegan) I anticipate she and her cinnamon donuts will be much more enticing.
Posted by Jill Harris
While peanuts and Cracker Jack are probably vegetarian, in the past they’ve been close to the only such items available for vegetarians at sporting events. Apparently, times are a-changing: PETA has named the most vegetarian-friendly stadiums in America.
Taking top honours was Citizens Bank Park in Philadelphia. Famous for their cheesesteaks, it was an unlikely victory; however, the addition of a vegetarian “faux-meat” cheesesteak captured them the title. Veggie hoagies, garden burgers, and vegan hot dogs acted as the supporting line-up. Interestingly, having a garden burger on the menu was enough to earn this stadium a spot on the list last year.
Coming in second was the AT&T Park in San Francisco with more exotic offerings like veggie sushi, Portobello sandwiches and my favourite – nachos with beans.
Hopefully, the trend will spill over to other gatherings like fairs and festivals (it was several years ago I went to a Medieval Fayre. Though I didn’t expect many vegetarian options, all I could find was a fruit cup, though I did scrounge up some mead). Perhaps vegetarian ballpark fare is also a nod to those seeking healthier alternatives to butter-drenched popcorn and fatty hot dogs...though I’m not sure cheesesteak (real or not) fits into that category.
It’s been several years since I’ve taken in a Major League ball game, but I might be more inclined to do so now that there are options available. For once, maybe my stomach won’t be growling if it goes to extra innings.
Reference: Peta.org:
Posted by Jill Harris
It went by so fast...I barely dipped into the fresh peaches and already the corn is here! If you're in the process of harvesting a bumper crop of zucchini, this is prime time to add this nutritious veggie to your meals. For meals beyond zucchini bread, try:
- Stuffed Zucchini (Zucchini Boats) and Sandwiches
- Zucchini Coleslaw
- Lentil Soup
- Zucchini Tahini Soup
- Grilled and Sauteed Zucchini
One of my favourite summer memories (besides wrestling zucchini off the plant) was making the long trek to the Chip Wagon with my mother. It was a treat reserved for the days when we had all the time in the world. We'd sit and feed the seagulls while eating ketchup-smothered fries in the sun. Summer is a relaxed time, which makes it hard to get back into the groove of school and work. Like it or not, it's time to trade in patio lunches and fries for the trusty brown bag lunch....though I carry a reusable lunch bag now.
To help you transition back to school and work, try these vegetarian brown bag lunch ideas:
Even if it's a touch depressing to go back to the daily grind, at least there will be some good food to get us through the day.
Posted by Jill Harris
Scientific research – and the testament of many healthy vegetarians – has shown that vegetarians and vegans consuming a healthy, balanced diet easily get enough protein.
Old-school wisdom (up until the 1980’s) suggested that since vegetable-sourced proteins (with the exception of soy) do not contain all of the essential amino acids, those consuming only plant protein needed to strategically combine proteins at a single meal to ensure the body got the amino acid “building blocks” it needs to form proteins. Some amino acids are “essential” in the diet because our body cannot synthesize them internally, unlike some amino acids. This myth has been debunked, however, when it was discovered that the body can recombine proteins at its leisure, as long as all the essential amino acids are consumed on a regular basis, not necessarily every day.
A recent study by Thorpe et al. (2007) investigated the effects of a vegetarian or non-vegetarian diet on bone health in 1865 peri- and post-menopausal women. This was a huge study, spanning 25 years. Among vegetarians, those with low protein intake were most at risk for wrist bone fractures, but this risk decreased by 68% with increasing protein intake. Similar results were found in the omnivorous group for meat protein.
As there were no significant differences in magnitude of reduced risk between groups, the authors conclude – not surprisingly – that adequate protein is available in a vegetarian diet to maintain bone health.
Though there are many other factors influencing bone health (physical exercise, calcium, phosphorus, vitamin D…) protein seems to be one less thing to worry about.
Reference:
Thorpe DL, Knutsen SF, Lawrence Beeson W, Rajarm S, and Fraser GE. Effects of meat consumption and vegetarian diet on risk of wrist fracture over 25 years in a cohort of peri- and postmenopausal women. Public Health Nutr. 2007; 1-9 [Epub ahead of print]. Available from:
http://www.ncbi.nlm.nih.gov/sites/entrez?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17686206&itool=pubmed_DocSum
Posted by Jill Harris
It’s an ongoing joke with my partner and his family that their Polish and Hungarian roots allow them to survive on a steady diet of butter, fried bacon, and salt. In fact, many traditional ethnic dishes are often not vegetarian. Meals like Hungarian pierogies are proof there are 100 uses for bacon fat, and sausage? You don’t even want to know what leftovers end up in there.
Throughout history, people have been poor and survival has been difficult. When an animal was killed, the entire carcass was used and nothing went to waste. Eating animals to survive was not a right, but a privilege to be fought for.
After travelling to Peru last year, a friend of mine came home with stories of unique foods – many vegetarian, many not. People there apparently consume quite a bit of goat (as a side note, when the Peruvian guide was informed that people in Canada don’t generally eat goat, he was shocked and said “Well what do you eat?”, as he knew no other option).
Anyway, when the goat was slaughtered the parts were divvied up – meat parts in the stew pot, intestines emptied and used as casings. The whole animal was used as long as hygiene allowed.
Now think about how we think about meat. How much of the cow do we use? How much is thrown away? How much of it goes to animal feed?
Various cultures evolved relying on animals for food, clothing, and work. Today, we drive cars, plough fields with tractors, and spin cotton and synthetic fibres. We can clearly live without the aid of animals, and we can definitely eat well without eating animals. We have the choice to abstain from eating meat and to thereby create an atmosphere of peace and conscience. It is our responsibility to exercise that choice.
Posted by Jill Harris
World of Warcraft is an online gaming experience which allows the user to assume the persona of various mythical characters, conquer quests, and battle one-on-one. To be sure, in real life one doesn’t often face Dragons, Orcs, or the dreaded Night Elf hunter, but most do have a profession; many of which are reflected in the gaming environment. Through hard work and time, it is possible to increase resources and “level up” in the game. Alongside the usual fantasy professions like blacksmithing and enchanting, there also posts a little closer to home such as first aid, fishing and - last but not least - cooking. Online characters can collect supplies for and cook a variety of meals which have the ability to restore vitality or bestow upon the character certain attributes. Don’t tell the kids (and adults) playing the game that gathering and food preparation skills (even at the most basic level) are of benefit in real life! World of Warcraft demonstrates that with time, patience, and a little hard work comes great rewards.
The one flaw in the cooking design, however, is that vegans would (virtually) starve. The available meals are fairly realistic - there are obvious allusions to real “delicacies” such as murlock (shark) fin soup, but vegan meals are few and far between. Grapes and sometimes fruit may be purchased from a vendor, but as for more substantial fare? There are only five vegetarian recipes, and three vegan recipes available (though two are tea!) and most of the vegetarian entrees consist of some for omelet. To get a taste, check out Wowhead Cooking.
Tea aside, nearly all recipes require an ingredient which is either hunted or fished in some manner. In order to play as a vegan in game, magic food must be conjured or money spent at the vendor. To add insult to injury, vegan foods do not endow the characters with any special abilities, while meat-containing food and some vegetarian dishes yield special physical rewards.
To make matters worse, meat is available everywhere, but to eat a vegan diet players must look high and low for the right foods - though this concept may not be foreign to vegan players.
Of 112 recipes there are only eight suitable for vegetarians and three for vegans. With availability like that it’s a good thing we aren’t forced to eat what’s available in game and what we eat in game doesn’t affect what we do in real life.
Someone needs to tell the creators of World of Warcraft that vegans can be strong too. Check out The One-Month Challenge and Brendan Brazier, Ironman Athlete for a little convincing.
Posted by Jill Harris
Summer seems to have sparked a new interest in vegetarian cuisine…for the first time possibly ever, the (Canadian) Food Network (www.foodtv.ca) has included Vegetarian Menus in their email newsletter. All we need now is for the chefs to prepare a veggie dish with every show on the air…I'm sure they'd get more viewers!
In a National Post article, Dakshana Bascaramurty seems to have picked up on my thoughts about Vegetarian Grilling: She says, “With burgers and hotdogs as the standard choices of summer picnics, vegetarians are often left loading up on coleslaw or for the even less fortunate, creating patterns on their plates with condiments”.
Not true, Dakshana! While the article does mention grilling ears of corn and potatoes, that is hardly enough to keep the hunger pangs away…and is definitely not a balanced meal! The marinated tofu skewers are a little bit more like it, and of course, the omnipresent veggie dogs and burgers are an option as well.
Keep in mind that most people are unfamiliar with vegetarian grilling, so it's wise to bring your own veggie nibbles to parties and picnics. It will also be helpful to tell the griller - beforehand - that you would like a separate area of the grill reserved for vegetarian items.
Need some more vegetarian BBQ ideas? Vegetarian Cuisine has got you covered.
- Need help choosing a burger? Try Best Vegetarian Burgers
- Learn basic tofu preparation in Barbecued Tofu
- For a smoky treat, try Grilled Corn with garlic or herb butter or margarine
- Summer salads to go with
- For dessert, Banana Boats are always a treat
For more great grilled sides, try:
- Sweet potatoes
- Baked potatoes
- Red onion sliced into rings
- Zucchini or peppers from the garden
- Acorn squash
Or if picnicking is more your style..try a Vegetarian Picnic
References:
1. Bascaramurty, D. How To…Get use out of your BBQ as a vegetarian. National Post; July 23, 2007. Available from: http://www.thestar.com/article/238315
Posted by Jill Harris
The article Damage Control comes at an opportune time.Last week I was berated by a co-worker for mentioning that my children would be raised vegetarian.
“It’s not healthy for growing children”, I was told (while I bit my tongue thinking about the hours it took me to receive my B.Sc. in Nutrition). Coincidentally, this is also a point addressed be the Damage Control article (“…a growing boy can’t live on bok choy alone!”). Most vegetarians I know eat a far more varied diet than omnivores (see Eggplant and Zucchini – Yuck! for details).
Should the author of Damage Control, David Eddie, be so quick to dismiss his sons’ proclamation of veganism? The benefits of a plant-based diet are well-established (see Sabaté, 2003 for a review); perhaps he could learn something from his boys and their less biased view of the world. Instead, he seduces them into breaking down via a sneaky combination of animal fat-laden donuts and peer pressure.
Back to the assault by my colleague on vegetarian children: “How can you make that decision for them?” she stated, rather than asked.
Parents make decisions for their children all the time. It’s their job. They do what they believe is best for their children. Choosing to feed your children on a vegan diet is a choice in the same way it is to choose an omnivorous diet. Just as my parents respected the dietary choices I began making in my teens, I would and will respect the dietary choices my children make when they are old enough to make such decisions.
Need I mention the fact that a child who felt “deprived” of meat in his younger years (presumably this is the concern with raising vegetarian children) could be paralleled by a teen angry that his parents forced him to eat meat while growing up?
Are eight and ten-year-olds “old enough” to make their own decisions? David Eddie doesn’t think so. Since the rest of his article laments a time when children took on more household responsibility, why not include the boys in food shopping and preparation?
When I was ten I hated cooking, but had friends who would whip me up an omelette no problem sans parents the morning after a sleepover. Children are often capable of a lot more than we – or even they – think.
It seems counterintuitive that the first reaction of parent to their child’s vegan choice would be to spend time revising schemes to foil their plan, rather than to have a heart-to-heart about why the child has chosen a vegan diet in the first place.
While it is possible that veganism is a fad for some, for many it is a permanent lifestyle choice. To have such a choice belittled by a parent could affect that child forever. And no, I'm not trying to be overly dramatic - we've all received criticism in passing that for some reason has stuck for decades. It is common for young children to start dieting as early as nine in response to offhanded comments from family about being "big-boned' or having "baby fat".
To his credit, David does not get into the perceived insufficiency of a vegan diet - beyond the bok choy comment, anyway. Executed improperly, veganism might not be healthy - as is the case with any diet and lifestyle.
To reiterate, I don’t mean to slam anyone’s style of parenting. If nothing, this article shows that veganism is becoming more mainstream (yes, the friend’s parents are vegan, but hey – apparently it doesn’t matter) and that people are considering it a viable lifestyle option.
As with any lifestyle change, those switching to a vegetarian or vegan diet are much better off with support from their family and friends than in isolation. I hope that David’s children are not bitter at their parents for not being supportive when they do reach the age that is “old enough” to make their own decisions.
References:
Eddie, David. Damage Control. From Tuesday's Globe and Mail. July 17, 2007 at 3:21 AM EDT. Available from:www.theglobeandmail.com/servlet/story/RTGAM.20070717.wxldamage17/EmailBNStory/Front/home
Sabaté J. The contribution of vegetarian diets to human health. Forum Nutr. 2003; 56:218-20. Available from: http://www.pubmed.com.
Posted by Jill Harris
I was grocery shopping today in the frozen food isle – not somewhere I spend most of my time, but useful when stocking the freezer for those “just can’t cook” days. Among many of the new whole-grain, gourmet topping, specialty pizzas are many vegetarian varieties – but one in particular caught my eye.
“Mushroom and Onion Pizza” it was called, but by the picture on the box it should be “Mushroom Pizza, with a bit of cheese and onions for good measure”. I’ve never seen so many fungi covering the surface of a pizza pie. Though I still scowled slightly at the sight (I’ve never been one for mushrooms), it dawned on me how many new foods I have actually tried since becoming vegetarian. Unfortunately, mushrooms are one of them – though not one I still make a habit of eating.
When I first opted for a meat-free lifestyle, new vegetarian choices were invented seemingly daily – vegetarian pepperoni, bacon, and sausage were novel items I remember purchasing. But as is the case today, many other people, including restaurant owners, are still not savvy in the ways of vegetarian cuisine.
Eggplant and zucchini are two of the foods I find most associated with vegetarianism, and, as I’m sure many of you will agree, not the best advocates for flavour.
Eggplant parmesan is the prime example of how this unique nightshade vegetable is transformed from its healthy, natural state, to a deep-fried, cheese-smothered treat.
Zucchini is generally not even eaten in its naked vegetable form, though recently there seems to be an increase in its inclusion in pasta primavera and as a grilled side dish. As with most, however, your first experience with zucchini was probably zucchini bread. As is its cousin the Pumpkin, zucchini is tolerated best when mixed with copious amounts of cream, sugar, fat, and flour.
Despite a lack of faithful followers, zucchini and eggplant seem to pop up all too frequently, and sometimes in random places. One of the only vegetarian (and the only vegan) offerings at a local café I frequent is a grilled vegetable flatbread, consisting of those ever-exciting grilled vegetables wrapped in a large, rectangular bread.
In my meat-eating days I would have never touched such a lunch, but now there are times where sacrifice is required in order to be able to accept social invitations, and get something good to eat with a cup of coffee.
I ate that flatbread and pretended to enjoy it to appease my parents’ scrutiny. Strangely, the more often I did so, the more agreeable such foods became to my palate. Though still not my favourite veggies, zucchini and eggplant (I have learned) can be transformed into healthy, delicious dishes with a little bit of kitchen magic – and a lot of herbs and spices.
Many people think of a vegetarian diet as restrictive, but in my experience it has been the opposite. In agreement with other vegetarians with whom I’ve spoken, becoming vegetarian has not limited our food choices, but rather expanded them. After more than six years vegetarian, I have not even begun to experience the myriad of animal-free foods available.
Attempting to do so might prove the most delicious challenge – and one I most certainly look forward to.
Posted by Jill Harris
I'm a fan of spice, so I chose the "barbeque" flavour, but they also come in plain. Before I go on, a brief explanation of tempeh:
Tempeh is a type of fermented soy product; but one that is fermented using a fungal culture (rhizopus) rather than the mineral or acid used to coagulate tofu. In this sense, it seems more natural than tofu. The rhizopus colour is also responsible for the natural colour variations in tempeh. If you've never tried it, I can tell you that most people prefer it to tofu. It has a nuttier, more real texture and taste, and is a closer substitute for meat.
Anyway, Tempeh burgers are basically tempeh spiced with barbecue sauce, herbs, and spices. I cooked mine on the barbeque, 3 minutes per side like the package said.
To be honest though, the barbeque flavour wasn't much more than a touch of spice; I could hardly taste the sauce. It was convenient though, as it is sold fresh (not frozen) and didn't require additional preparation or thawing.
Bonuses:
- Little preparation but can be frozen
- Quick cook time (6 minutes)
- Low in fat (3 g per "burger") and calories (132 calories)
- High in protein (10 g per "burger")
- Certified Organic, Canadian product (made in British Columbia)
- Tasty and a nice change from typical veggie burgers
Drawbacks:
- Expensive (I believe I paid $3.49 for a package of two)
- Less than flavourful - I can't imagine the "natural" flavour!
As you can see, the bonuses definitely outweight the drawbacks for these burgers. Next time, however, I would add some sliced onions, tomatoes, and maybe additional hot sauce to the burger before serving.
With typical veggie burgers averaging about $1 a patty, these are more expensive. It's nice that they come in small packages though, so I would probably pick these up if I was bringing a non-meat for myself to a party or get-together.
Overall, Green Cuisine Tempeh Burgers are not a bad item to have in the repertoire or for something new once in a while, but are not something I would keep on hand.
Visit the Green Cuisine Tempeh Burgers Website
Posted by Jill Harris
The famous group known for their animal-rights tactics have recently released a list of the Sexiest Vegetarians 2007 - and it is packed with some pretty good evidence that vegetarianism does a body good!
In the celebrity category, Kevin Eubanks of the Tonight Show was tops, apparently thanks in part to a “push” by Jay Leno on the show. I don’t watch Jay Leno, but hundreds of thousands of people probably do! It’s great to see vegetarianism becoming mainstream. But wait…digging a little bit deeper shows that perhaps he isn’t vegetarian after all.
He eats fish (sometimes twice daily!), and that definitely is not vegetarian!
Thumbs-down to Kevin Eubanks for marketing himself as vegetarian, when in fact – if you’ll believe it – fish is not a plant. Not sexy.
Luckily, the female celebrity winner is legit - congratulations Carrie Underwood! For the second time (she also won in 2005) this blond bombshell has taken the female honours. After growing up in the Southern USA where farming is the norm, Carrie remains true to her cause, even sporting “V is for Vegetarian” t-shirts at her concerts.
There is also an extensive list of “runners-up” featuring some well-known (and some lesser-known!) celebrity vegetarians. New ones to me include Weird Al Yankovic, Billy Idol and Mary Tyler Moore.
Not to forget about those of us who are no-so-famous, it’s worth a look at the “Sexiest Vegetarian Next Door” winners, Jessica Comolli and Drew Winter. These sexy veg*ns strive to promote their cause as well, which is extra appealing. Bookmark that PETA site, because that could be you, next year!
Besides the excuse to look at some vegetarian gelatin-free eye candy, it is worth noting the extensive number of men on the celebrity list– personal experience had me guessing that female vegetarians far outnumber their male counterparts. But a quick glance at the list says it ain’t so! That’s good news for the ladies as it seems there are plenty of fish in the sea…and they’re not for eating.
In the celebrity category, Kevin Eubanks of the Tonight Show was tops, apparently thanks in part to a “push” by Jay Leno on the show. I don’t watch Jay Leno, but hundreds of thousands of people probably do! It’s great to see vegetarianism becoming mainstream. But wait…digging a little bit deeper shows that perhaps he isn’t vegetarian after all. http://www.usatoday.com/news/health/spotlighthealth/2002-11-04-eubanks-meatless_x.htm
He eats fish, and that definitely is not vegetarian!
Thumbs-down to Kevin Eubanks for marketing himself as vegetarian, when in fact – if you’ll believe it – fish is not a plant. Not sexy.
Luckily, the female celebrity winner brings sexy back – congratulations Carrie Underwood! For the second time (she also won in 2005) this blond bombshell has taken the female honours. After growing up in the Southern USA where farming is the norm, she sure is gutsy. True to her cause, she even sports “V is for vegetarian” t-shirts at her concerts.
There is also an extensive list of “runners-up” featuring some well-known (and some lesser-known!) celebrity vegetarians. New ones to me include Weird Al Yankovic, Billy Idol and Mary Tyler Moore.
Not to forget about those of us who are no-so-famous, it’s worth a look at the “Sexiest Vegetarian Next Door” winners, Jessica Comolli and Drew Winter. These sexy veg*ns promote the cause as well. Bookmark that PETA site, because that could be you, next year!
Besides the excuse to look at some vegetarian gelatine-free eye-candy, it is worth noting the extensive number of men on the celebrity list– personal experience had me guessing that female vegetarians far outnumber their male counterparts. But a quick glance at the list says it ain’t so! That’s good news for the ladies as it seems there are plenty of fish in the sea…and they’re not for eating.
Posted by Jill Harris
Yes – vegetarians – if you’re like most people, you probably aren't getting enough. In fact, more than 75% of Canadians say they don’t get the recommended minimum 5 servings of fruit and veggies every day. This paltry amount of fresh food can:
- lower your risk of many cancers
- lower blood pressure
- decrease cholesterol
- lower risk for heart disease
- increase consumption of antioxidants, which are sometimes referred to as "anti-aging"
- open new doors to new foods and healthy, flavourful eating
What is a serving?
A “serving” consists of about 1 cup fresh diced fruit or 1 medium fruit; ½ cup cooked or raw vegetables or 1 cup of salad.
But 10 servings is SO much! How do I fit it in?
Following is an example of how easy it is to eat 9 (NINE!) servings of fruit and vegetables in a day.
Breakfast: Berrylicious smoothie providing 1 cup berries and ½ banana (1.5 servings)
Snack: Apple and peanut butter (1 serving)
Lunch: Bean burrito topped with fresh bell pepper strips; salsa and corn soup or 1 cup salad (1/2 for burrito; 1 for soup)
Snack: 1 cup raw veggies with hummous (Link) or dip (2 serving)
Dinner: 1 vegetarian burger with grilled veggies (1 cup cooked eggplant, beans, carrots, or other fresh garden produce); 1 cup zucchini coleslaw; (3 servings)
Dessert: 1 cup fresh strawberries drizzled with balsamic vinegar and sprinkled with sugar (1 serving)
Total: 5 ½ servings vegetables
3 ½ servings fruit
-------------------------
9 servings fruit and vegetables
Here are some additional ideas for getting more colour into your diet:
- Grilled stone fruit (peaches, plums) with vanilla ice cream
- Fresh fruit crumble or cobbler
- Use apple slices to dip into peanut butter or yogurt dip
- Vegetables always taste better in dip
- Stir cooked veggies into pancake batter (try it with zucchini!), veggie loaf, omelets or tofu scrambles
- In-season produce is always delicious – try new foods like sugar-snap peas
- Pick your own (peas, strawberries, cherries...) to get kids involved in healthy eating
References:
5 to 10 a dayhttp://www.5to10aday.com/en_hp_main.asp
http://www.recipezaar.com/96222
Posted by Jill Harris
If you’ve read several of my previous blogs, you may have noticed that I enjoy a daily cup of coffee. While I consider myself a lacto-ovo-vegetarian (meaning I consume dairy products and eggs, but no meat) I still aim to make responsible decisions when there are options available to me. For example, I choose to use soy milk most often instead of dairy (cow’s) milk, and this includes in coffee. But if you’ve ever tried putting soy milk in coffee, you know how it tends to curdle and make even the most gourmet dark roast look and taste unappetizing.
Enter Silk Soy Creamer. Formulated especially for coffee, this vegan treat won’t curdle your cuppa…unless, of course, you ignore the expiration date.
I’ve only seen this cream substitute in one flavour (in Canadian stores, at least), though Silk’s website shows both vanilla and hazelnut flavours as well.
In all my experiments, this faux-cream has held its own in hot beverages, including chai (tea) and coffee, as well as a topping on vegan apple crisp – delicious!
On the downside, Silk creamer is sweet on its own. As someone who generally does not take sugar with her coffee, the resulting beverage was a little bit too sweet for my tastes. After about a week, however, I grew more accustomed to it, and learned to use less to preserve the coffee’s flavour.
Although Silk creamer is made by a company well-known for its soy milks (soy beverages, to be more accurate), the composition of the cream is expectedly different. Though much richer-tasting than regular soy beverage, the creamer provides only 15 calories per tablespoon and one gram fat, which is on par with the traditional dairy-based half-and-half or light creams.
Silk Soy Creamer stands up well to an array of uses, and is a vegan product. Like other soy products, though, it should be used quickly once opened; ideally within a week. I’ve had greater success keeping creamer open longer than I have with other soy beverages, which is a plus.
For being a versatile and non-curdling creamer that does not contain the hydrogenated fats of other “non-dairy” creamers, but that is a little bit too sweet for those used to regular milk or cream, I give Silk Soy Creamer three stars out of four.
Are you a soy-convert, or do you think Rice is nice? Take the milk alternative poll.
Posted by Jill Harris
With the advent of warm weather and sunshine, I have been thinking a lot about vegetarian picnics. Foods traditionally associated with such outdoor gatherings are typically potato salad, cold cuts, and perhaps fried chicken....at least that's what I remember! Being vegetarian for many years now, I have yo-yoed between cooking every single meal from scratch to using prepared foods more often than not. I must say, picnicing is a splendid opportunity for both, depending on how much effort you feel like exerting on that particular day.
I recently attended a picnic of sorts after a long day of beach volleyball. While others in the group dined on sandwiches filled with cold cuts of various kinds and loads of cheese, I was able to make only small adjustments using veggie "deli" slices and cheese; though soy cheese or no cheese would be easily done as well. Fresh fruit is the only necessary dessert after a picnic, though we had oatmeal cookies too.
I could have prepared a delectable array of say, vegetarian antipasto, leftover cold pizza, or other gourmet delight, but I feel that goes against the ideals of the picnic. On most ocassions, I try to bring at least one vegetarian dish (a vegan macaroni salad, perhaps) to share with my non-vegetarian friends. Broadening omnivorous horizons is always an admirable goal; but it is good to know that an impromtu outdoors meal with friends can be just that - simply, not stressful, and enjoyed by all.
Posted by Jill Harris
On the brink of a move to some new digs in a new city, the last several weeks have had me thinking a lot about the process of moving, and about the process of deciding who we choose to live with. There is no doubt that many vegetarians and vegans live with meat-eaters, and obviously vice-versa. But when does it become too much?
Growing up, where I lived was a no-brainer: my parents made it very clear that I “Lived under their roof!” When I became vegetarian in my last year of high school, however, things did change. Ever the optimist, my mother cried and didn’t know what to feed me, while my dad tried to understand my reasoning, but couldn’t. I’d be lying if I said my switch did not also change our family dynamics, but at least I got the push I needed to finally learn to cook.
The University I chose to attend served excellent and copious vegan and vegetarian meals, but most people in my residence were not familiar with such a lifestyle. Did I mention that University is also an Agricultural College? I may have conveniently forgotten to tell my farmer friends about my meatless lifestyle, but I made a conscious effort to not complain about the wastes of leather on jackets and shoes in front of them. My small-town roommate accepted my lifestyle well, and even had her mother whip up some Fettuccine Alfredo when I came for a visit.
Years of living with different roommates followed, and included some fairly awkward moments where a few of them left chicken to thaw (i.e. ooze) all over the counter and keeping a cup of bacon fat next to the grill…all year. I put up with it for a year, and they still bravely tried my vegetarian TSP tacos. We got along, but in such closed quarters it was difficult to separate our lifestyles.
Of course, there have more difficult moments, resulting in (for example) me referring to a roommate’s dinners as “dead animal carcass” and her offering me a bite every time.
Is it possible to get along with people in your house who still eat meat? Whether family or friend, that depends on how "extreme" each party is - a cattle rancher living with a raw foodist might be a little too polarized; however, I like to believe anything is possible with a bit of open dialogue and an open mind.
It is important to get ground rules out in the open as soon as possible, as there are wide variations in what is comfortable for individuals of each side. Will there be a separate set of dishes for meat? Will cooking be done at different times? What about grocery money, fridge space, or responsibilities for cleaning up? I would not recommend my plan of “moving in first, telling them later”. Even a quick mention before signing a lease could prevent months of malaise. And be honest! If your roommate’s family comes over twice a year to make sausage in your kitchen, will you be ok with that?
There are plenty of details to hash out before co-habitators can be comfortable together. If either party is disrespectful, the relationship might not work. But if neither party passess judgement, there is a good chance of success.
I am lucky enough to have lived with open-minded people, and hopefully have opened some more eyes and ears along the way. I know my previous roommates had never before tried soy milk; had heard of TSP; or realized that vegetarians don’t eat fish. Though honestly I would have preferred to live in a meat-free household, if I had not opened my mind, I would have missed out on some great friends and good times if I had so insisted, or perhaps would have lived alone.
The point is that living in a “mixed” household is what you make of it. Like religion, lifestyle choices can become a great divide - unless you make an effort to prevent it. Whether family, friend, or roommate, it is important to establish some guidelines before diving in headfirst. By creating open dialogue and keeping a sense of humour, it is possible to not only get through it, but to enjoy each others’ company, and maybe learn a few things along the way.
Like, for example, that affixing a dryer sheet to the back of fan nearly hides the smell of ground beef cooking. Who knew?
Posted by Jill Harris
When I tell people I am vegetarian, one of the most common responses I get is "I could never be vegetarian, it’s too expensive. But good for you!” Perhaps they're looking for excuses, but it's time to find a better one.
It is possible for both omnivores and vegetarians to eat frugally, though I tend to think it is easier to eat healthily and on the cheap if you eat vegetarian. Have you seen the prices of meat (especially free-range or Organic cuts) and dairy these days?
Convenience foods nearly always cost more – remember you are paying someone else to do the work for you, which includes safeguarding their customer (you!) by adding flavour-enhancers like excess salt and MSG to get you hooked. Once you re-adjust to tasting your food – instead of the salt – you will enjoy fresh food more. Keep in mind it might take several weeks to taste the change.
Consider the following easy ways to slash any food budget:
- Buy in-season produce
- Freeze leftovers extra meals – cook once, eat twice
- Pack lunch (from leftovers)
- Stick to whole foods in their most natural forms – for example, a $4.00 box of granola bars probably would cost less than $1 to make
- Shop at bulk food stores to cut down on packaging costs
It is important, however, to keep in mind that getting away with the cheapest possible grocery bill is not the ultimate goal for most people. It’s no secret that students can live on boxed macaroni and cheese, canned pasta, and peanut butter sandwiches. I am friends with people who do no cooking whatsoever and somehow survive on a diet of packaged snacks and microwave dinners. But is that healthy? Will most of us sacrifice good taste and good health to keep a little extra dough in the wallet?
Fresh produce is very important; as is choosing high-quality foods. Spending $20 a week on chips would buy you a lot of chips, but not a lot of nutrition. In the long-term, you’re likely to do much more than $20 damage to your health!
Here are some fast and easy meal ideas that are vegetarian, easy on the budget, and more natural than most of what you find in the store.
- Moroccan stew – made from chickpeas, diced tomatoes and select inexpensive fresh veggies, this stew is perfect for any time of year. Serve with couscous or brown rice.
- Spaghetti with faux Bolognese – simply simmer your favourite tomato sauce with TSP (textured soy protein) to recreate a meaty texture and flavour.
- Big Salad – load up on veggies and hearty beans with accents of flavour like olives and pepperoncini peppers. For additional savings make your own dressing with flax oil and balsamic vinegar, a touch of salt, garlic, and pepper. Splurge on some artisan-crafted bread like sunflower rye or foccacia.
- Granola or oatmeal – oatmeal is super healthy, filling, and incredibly versatile. Whip up some homemade granola by adding some honey, wheat germ or flaxseed meal, oat bran, rye flakes, chopped nuts and fruit. Toast dry ingredients over low heat, then add fruit and nuts and let cool.
- Baked lentils with cheese (or without!)
Posted by Jill Harris
Vegetarian Cuisine is about all things vegetarian – from meal preparation to entertaining to shopping and chopping. Along those lines, I’ve had several requests to detail exactly what a typical person should do with the cookbooks, recipes, and methods outlined on this site. How do these meals add up to a healthy vegetarian diet?
While it would be impossible to recommend a single diet to suit everyone’s needs, I can provide a simple outline as to what a typical day in the life of a vegetarian might look like. I can also provide some pointers toward getting the most out of a new style of eating:
- Allow for small changes – it is extremely difficult to overhaul an entire diet over night. Take baby steps if you are not a meticulous planner. See a dietitian. Gradual changes can be just as powerful, and you’re more likely to stick to these changes.
- Eat a wide variety of foods. Eat from the four food groups or from each group of whatever food guide you use. Choose foods with a wide variety of colours.
- Be sure to include healthy fats in the diet. Out bodies need fat, and especially if you cut out dairy and eggs this might be harder to get. Try unsalted mixed nuts, nut butters, natural peanut butter, tahini (Sesame seed paste), tofu, ground flaxseed, and natural soy milk.
- Consume vegetables like nobody’s business. Vegetables can help fill some nutritional gaps in vegetarian diets. Best of all, they are low-calorie, filling, and delicious. Branch out and try something new: leafy greens like Swiss chard and kale are nutritional powerhouses.
Keep in mind I am a reasonably active female.
Breakfast: Generally, a berrylicious smoothie . Sometimes I vary the fruit used: frozen mango is a new favourite. Lately I have also been using an unsweetened instant oatmeal that has oat bran and other whole grains added, topped with half a banana, a tablespoon of ground flaxseed (for omega-3s), soy milk, and a drizzle of honey. Of course, one cup of coffee with soy creamer or light cream.
Snack: I always have a mid-morning snack to keep my blood sugar up. Generally, unsalted nuts or a muesli pita bread. Sometimes, cucumbers in vinegar or sugar-snap peas.
Lunch: Most often, leftovers from the night before. Otherwise I really enjoy a big salad made with
- Lettuce
- Chickpeas or other cooked beans
- Cheese
- Pepperoncini peppers
- Cucumber
- Tomato
- Broccoli or cauliflower
- Light dressing mixed half and half with flax oil or a flax oil blend like Udo’s oil
Served with whole wheat pita or bread; some yogurt.
Mid-afternoon snack: 1 large grapefruit or more nuts; occasionally some hot chocolate
Dinner: Varies, for sure! Tonight was Moroccan Stew on brown rice; other nights it may be whole wheat pasta with TSP (textured soy protein) “Bolognese” sauce; bean burritos or spicy tofu stir-fry in peanut sauce.
Dessert: For special occasions I buy some Tofutti Cuties “ice cream” sandwiches; otherwise I will have fruit or a cookie if I happen to have one around. Most nights I have nothing; but if I get hungry before bed I’ve been known to nosh on cereal with soy milk.
The key to eating healthy meals without breaking the bank or getting a stress ulcer to is to balance foods you know you like with new foods and new recipes. Life is about balance!
For related reading, see Stocking a Vegetarian Pantry Part One Or Part Two.
Cheers,
Jill
Posted by Jill Harris
There’s no getting around the fact that many vegetarians rely on soy to provide protein, nutrients, and easy meal ideas. The rest of the population, however, seems to be more interested in the potential health benefits of soy: An interesting article investigates the role of soy in curbing obesity. I can’t re-print the article here, but the abstract gives a good indication of its findings:
“Several nutritional intervention studies in animals and humans indicate that consumption of soy protein reduces body weight and fat mass in addition to lowering plasma cholesterol and triglycerides. In animal models of obesity, soy protein ingestion limits or reduces body fat accumulation and improves insulin resistance, the hallmark of human obesity.” (1)
In addition, there are a few well-written lines regarding soy not only being a complete protein (containing all the essential amino acids), but also containing isoflavones with known health benefits. Though soy myths persist, it is good to see soy touted as having “…a nutritional value roughly equivalent to that of animal protein of high biological value” (1)
I am not here to tell you that soy is a miracle food, or that it will cure all the troubles of an over-fed nation. But at very least, it is good to see alternative protein sources being considered part of a healthy diet.
References:
1) Velasquez MT and Bhathena SJ. Role of dietary soy protein in obesity. Int J Med Sci. 2007; 4(2):72-82..
Posted by Jill Harris
It never ceases to amaze me how many “fake meat” products have burst onto the market. It seems the public has finally come around the benefits of soy protein and of cutting a little red meat out of the diet.
One food item I thought I’d never see is vegetarian sausage. Not breakfast sausage – that’s been on the market for a while, and anyone who’s ever eaten penne with sausage knows there is no substitute for the real thing – Italian, bratwurst, and my personal favourite – the cheddar-stuffed sausage.
Cheese plus sausage is a sinful combination. I remember getting samples of such foods Saturday mornings at Price Club with my mom, and her buying them only on special occasions because let’s face it – they are not exactly a health-conscious everyday kind of choice.
Enter Veggie Patch ovo-lacto vegetarian Jalapeno Cheddar gourmet sausages. I’ve tried other brands (Tofurky, Yves, etc.) but the addition of cheese to these things really brings back memories.
And what is more delicious than a combination of wheat gluten and soy protein? Sounds gross, right? In my experience, combination products like this have the best taste and texture.
Anyway, my expectations were not high for these sausages, especially when cooked in their suggested manner of “microwave on HIGH for 30 seconds”. But…these.sausages.were.amazing. If they were barbecued, they would probably pass for the real thing because they do contain some fat - though their 7 grams per link is dwarfed by the fat in a "real" sausage. Did I mention they are only 100 calories a pop? I will admit that the first time I tried them, I ate two.
The cheese may be processed and these sausages may not be vegan, but they are the darned closest thing I’ve had to meat since becoming vegetarian seven years ago. The texture and taste were perfect!
I will definitely be buying these sausages again, which is saying something as I’m sure I’ve passed them by dozens of times before trying them once. Come barbeque season, I will no longer be lugging along sad veggie burgers.
If nothing else, the advent of delicious meat-free delicacies such as these – neither healthy nor masquerading as such – indicates that vegetarians do not have to be “granola-crunching hippies” eating plain tofu and strumming on guitars. Vegetarianism is mainstream, baby! And I welcome it with open arms.
Posted by Jill Harris
For me, the veg challenge is over.
I started the challenge April 2 with the best of intentions. I have definitely gone for days at a time without consuming milk products or eggs before. Being vegetarian sometimes defaults to vegan when it’s been a while since my last trip to the grocery.
Anyway, I honestly didn’t think it would be difficult for me. That was my first mistake.
Because I thought I’d breeze through the week, I didn’t worry about the five bricks of cheese sitting in my fridge, half-eaten. I didn’t bother searching out speciality items like soy yogurt, or ensure my cupboards were stocked with vegan-friendly snacks. I’m experienced.
You can read the blog from my first vegan day.
On the second night, I whipped up a pot of my favourite TSP chili, garnished with avocado slices and served with garlic bread – using vegan margarine of course.
From there, I tried out some soups, bean burritos, and for breakfast my berrylicious smoothie for breakfast – truth be told I could not tell a difference between the version with yogurt and the one without.
Ironically, my lack of meal planning last week resulted in me consuming more prepared foods than I usually do, and far fewer vegetables. That’s right – observe vegan “junk food” – like copious quantities of Rice Dream (ice cream substitute) – and unbalanced meals that left me feeling hungry. This is hard for me to admit; I thought I had it in the bag.
Resuming the theme of “no planning”, I forgot to inform my mother and extended family that I was thus experimenting this week, which would not be a problem if it weren’t Easter weekend. Thus, shamefully (and dreading the thought of my angry mother throwing out her pasta-cheese casserole vegetarian main dish) I gave up my challenge on Friday.
Luckily, I will take more away from this week than simply what an idiot I am:
- Planning really is key. Falling into the vegan junk food rut is not good enough – living on French Fries sounds good for a while, but believe it or not – I was actually craving veggies all week.
- Snacks are a huge hurdle. Finding something to replace my morning yogurt and evening cheese and crackers with was more challenging than I thought – especially when I was craving that cheese.
- Myself, individually, and society in general are extremely reliant on animal by-products. Ever been at the mall and find yourself hungry? What are the animal-free options? That’s right – you can have salad. Mmmm, salad. But some restaurants and fast-food places don’t even offer vegetarian salads any more.
Like power outages, perhaps it will take an animal shortage the make us think about how little we actually know about feeding ourselves – finding food, preparing it, and making it taste half-decent. It’s harder than I thought.
Posted by Jill Harris
If you missed the introduction to my Go Veg* experiment, you can find it here.
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My first day of eating vegan and it’s already harder than I thought.
Being Canadian, what other way to start the day is there but a coffee from Tim Horton’s?
As it turns out, Tim Horton’s is one of the few major coffee shops that doesn’t offer soy milk for their coffee (the two I know of that do are Second Cup and Starbucks). They are also the only chain that seems to pop up along the highway. As I was out of town this past weekend, I needed a coffee for the drive home. According to the Tim Horton's website, their muffins are suitable for vegan diets. I might have to ask for the recipe, as my eggless muffins are always falling apart.
For supper, I cheated with a pre-made marinated tofu cutlet from Pete’s tofu and added some hearty rye bread, peaches and cream corn, green beans, and squash. No problem.
Two hours later, problem. I was starving! Luckily, my new favourite food – Tofutti cuties “ice cream” sandwiches – came to the rescue. These puppies are good: they come in several different flavours (vanilla-chocolate, chocolate-chocolate, mint-chocolate…) and are vegan to boot. In describing these sandwiches to my friends, they just don’t sound nearly as appealing as they really are. Try one; you won’t be disappointed.
My first day of “going vegan” has been exhausting. As someone with a nutrition background, I know more effort than today will be necessary to make this week work. Tonight is for planning…and shopping. I might be up a while…black coffee, one sugar, anyone?
Posted by Jill Harris
I've been working at my day job (not this fabulous post, unfortunately!) for about three months now, and apparently nobody at work as noticed yet that I am a vegetarian. I'm not sure whether this is good or bad – do they notice, think I'm weird, and close their mouths? Or does my unrolled cabbage really look like "real" cabbage rolls?
There is a third option; one I'm hoping is the real answer.
Could it be that vegetarianism has finally become mainstream?
When I started work there, I decided to not advertise my dietary preferences. Ideally, we'd all work for 100% vegetarian companies, but every leather-chaired executive knows this is not the case!
But back to the point. Honestly, I have said my Tofurky sausage is “fake sausage” and the chunks of marinated tofu in my salad are pretty self-explanatory. I've even sprung for the soy coffee creamer a few times.
My previous experiences have led me to not advertise my dietary habits. The last thing I want is for others to think I am biased – or worse – to try and engage me in some meat versus "rabbit food" banter. It can be amazing how some people's views change with this new bit of information.
When people ask, I am happy to share recipes and calmly explain my reasons for being vegetarian. I am proud of this part of my self but worry that my enthusiasm might be mistaken for preaching.
Being vegetarian for almost seven years has taught me that others learn by example. Several friends of mine have either gone vegetarian themselves, or become more open to vegetarian choices since eating lunches with me.
Vegetarianism is certainly not (yet!) the norm, but at least it is accepted and considered a healthy – not sickly – alternative.
Posted by Jill Harris
A full Vegetarian Recipe Index has been published and will be updated regularly to reflect recent posts on the site.
It includes vegan recipes also listed on the Vegan Recipe Index.
These indices are a great starting point for meal planning during the Veg* challenge: I'll have to find the best place to start some discussion.
Regarding the challenge, I'm happy to report I've already got two friends on board, both trying to eat vegetarian for one week instead of their usual omnivorous diets.
For those of you returning to work/school after a beautiful sunny spring break, you might want to try my easy baked lentils recipe. It cooks up effortlessly after work....it always takes a while to get back into the swing of things.
Cheers,
Jill
Posted by Jill Harris
Just a quick note to welcome several new contributing Writers to Vegetarian Cuisine.
These talented cooks have already posted recipes for several tantalizing dishes such as Mushroom Pot Pie Dinner and Three Bean Chili.
This also means there are more recipes on Vegetarian Cuisine than ever, and the list keeps growing! The Vegan Recipe Index will soon be joined by a general recipe index so all your favourites will at your fingertips when when you need them.
Happy cooking!
Jill
Posted by Jill Harris
If you've seen my poll "Would you go vegetarian?", you may have guessed what's going on at Vegetarian Cuisine next month.
Starting April 2nd, 2007, I challenge you to change your eating habits for one week. Think of it as spring cleaning for your body!
If you are currently omnivorous, try going vegetarian for the week.
If you are currently vegetarian, try going without eggs or dairy for the week.
If you are vegan, challenge yourself to eat more wholesome foods in their natural states.
The Toronto Vegetarian Assocation (TVA) runs a similar contest, and if you submit your story you could win prizes like cookbooks or a subscription to VegNews magazine shipped anywhere in North America.
Vegetarian Cuisine is the perfect support forum - we have recipes, food preparation tips, and a great support system with discussion boards already in place!
The details will be posted over the next few weeks, but mark April 2nd, 2007 on your calendar.
I'll be the first one to post that I'm in. If you'd like to share your story or make the commitment publically, please join in the discussion. You've got 25 days to count down!
Jill
Posted by Jill Harris
The series is called Veg101 and it is presented by Registered Dietitian Bev Miller.
It looks like she'll be covering a diverse range of topics over three weeks:
- what kind of vegetarians are there?
- nutrition myths
- cooking and meal ideas
- healthy living
Admission is free; here is the link to the Toronto Vegetarian Association site.
Jill
Posted by Jill Harris
It's hard to find a decent vegetarian yogurt.
There are some excellent plain and organic ones, for sure....but they can be hard to find and don't always come in convenience-sized tubs.
Way back when, yogurt used to be milk, sugar, and fruit. Recently though, the demand for sugar-free and fat-free products seems to have forced manufacturers to fill up their "yogurt" with other stuff - like gelatin - to give it a thicker texture and better mouthfeel.
What's wrong with gelatin? Well, it's definitely not vegetarian. For a no-nonense definition of what gelatin is, simply type "what is gelatin" in Google search. Bleh.
Anyway, the only options for gelatin-free yogurt in my local store have been (until recently) some plain yogurts and some very full-fat yogurts - the ones with 8% or more milkfat. Don't get me wrong - these are delicious yogurts - but they are not for every day unless one is looking to add on a few pounds.
Enter Naturalia yogurt. Made by Danone (whose other products contain gelatin), Naturalia is marketed as containing only natural ingredients, and no gelatin. The ingredients are as follows (strawberry flavour): skim milk, concentated skim milk, strawberries, fructose, cream, cane sugar, milk and whey protein concentrates, natural flavours, citrus fruit pectin, locust bean gum, active bacterial cultures, natural colour, calcium lactate.
At 100 calories per 100g mini-tub, this 2.1 % milkfat yogurt is a great snack or dessert after lunch. Its 14 grams of sugar are comparable to other brands. Best of all, it has a very, very creamy texture. It's unctuous, almost.
I highly recommend Naturalia yogurt for flavour and give it three cheers for going the natural route, and for making their newest yogurt gelatin-free. It's about time!
Jill
Posted by Jill Harris
Health Canada has finally updated its Food Guide! It may not seem like much of a big deal, but since the last update was in 1992 – it is. So much has changed since then, and it seems “they” have finally taken notice.
You can access the new version on Health Canada's official website: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.
What do these changes mean for vegetarians?
For one, the category previously known as dairy has been re-named “Milk and alternatives”.
I never thought I’d see the phrase “Having milk or fortified soy beveragesevery day provides the nutrients that you need for healthy bones and optimal health.” Fabulous! Finally, Canadians don’t need milk to be healthy.
For two, “Have meat alternatives such as beans, lentils and tofu often”. HALLELUJAH! Finally, the merits of non-meat protein sources are realized, and encouraged.
However, there are several downsides inherent with the guide as well, at least for vegetarians.
For example, the milk and alternatives category: while it is an improvement to include alternatives, the only one listed is fortified soy beverage. What about alternatives to cheese or yogurt? How do you count the calcium from tofu?
Secondly, two servings of fish are recommended, despite warnings about mercury and concerns about sustainability. Don’t get me wrong – omega-3 fats are important. There are many ways to get vegetarian omega-3 fats, without eating fish.
For vegetarians, this new food guide represents a victory in that new choices have finally been added to the Guide, so being a healthy vegetarian is no longer a guessing game. It also provides examples of serving sizes for more ethnic dishes and one option for those who don’t use milk or dairy.
At least now the Guide may be useable for more of the population – but is still far from perfect, especially for vegans.
Check out some better-organized food guides at the following addresses:
- A basic version excellent for vegans at Loma Linda University with a discussion on calcium: http://www.llu.eidu/llu/nutrition/vegguide.html#food
- Dietitians of Canada/ American Dietetic Association vegetarian food pyramid/rainbow collaboration with an excellent calcium add-on.
- Health Canada's version again
Cheers,
Jill
Posted by Jill Harris
What makes a Valentine's Day dinner special? It could be candlelight, or a fun theme like "red" or "pink"? It could be heart-shaped pancakes, or include traditional aphrodisiacs like figs. SO, just how to pamper the loved ones on the 14th?
Searching the Internet or regular cookbooks for inspiring Valentine's Day meal ideas yields plenty of recipes for steaks and seafood, but not very many vegetarian options.
The menu I've come up with is perfect for sophisticated tastes, but is not too labour-intensive for a weeknight meal. Remember - it's ok if you both eat onions.
Jill
Vegetarian Valentine's Day Menu
- Beverages are up to you. Try red wine, a dark beer, or a Valentine's Day-inspired cranberry cocktail or pop.
- As a first course, a spinach salad with a sweet vinaigrette (or the aforementioned figs!) is a great way to start. Try a fruit-based dressing for a mild taste, and a few almonds or walnuts for crunch.
- As a main course, bold vegetarian or vegan French onion soup is cozy and tastes like it took all day to make. Not too heavy, you'll still have room for dessert and won't be too bloated to snuggle afterwards.
- A romantic dessert of tofu chocolate mousse can be prepared in advance and refrigerated. Try using it as a fondue for whole strawberries - which of course are begging to be hand-fed to your love.
Posted by Jill Harris
Hi friends,
I'm happy to report that some technical problems seem to have been resolved and I've been able to post all three parts of the Cooking with Tofu series:
- Part 1 covers the history of tofu and its nutritional benefits
- Part 2 covers selecting the perfect specimen for your dish
- Part 3 covers recipes and pressing/preparation.
For those of you with vegetarian or vegan significant others, watch over the next couple of days for a compilation of the best meatless Valentine's Day meal ideas, complete with romantic dessert! Tofu chocolate mousse-covered strawberries, anyone?
Cheers,
Jill
Posted by Jill Harris
Don't feel left out this weekend while everyone is munching on typical Superbowl snacks - why not whip up some Buffalo tofu instead of chicken wings, and perhaps some classic hummous to dip in some veggies? Add some good organic beer or wine and you're on your way.
For more vegetarian snack ideas, check out Stephanie Gallagher's healthy cooking vegetarian recipe section - she has some great appetizer ideas!
Also, I've posted part one and part two of the "Cooking with Tofu" series. How to cook tofu is probably the number one question I'm asked by new vegetarians and those wanting to incorporate meatless alternatives into their meal plans. This series covers the history of tofu, how it's made, and how to choose it, prepare it, and cook with it.
As always, if you have any questions about this mysterious vegetarian staple, please let me know!
Posted by Jill Harris
It's finally winter here in Ontario, and that has me craving comfort food.
I'm vegetarian, so you might think my idea of "comfort food" might be different than some peoples'.
Lately, it's been curry. Warm and as spicy as you like it, curry combats the chilly winter outdoors by warming your insides.
On a whim with no time cook, I headed late last night to a 24-hour grocery store to investigate the curry options. I purchased my current favourite - patak paneer (that's fresh cheese and peas in curry sauce!) and a bottle of lemon coriander sauce to coat some soon-to-expire tofu waiting in my fridge.
I'm also a fan of the ocassional take-away curry, but the home-prepared version is cheaper and uses a touch less added oil. It is possible to make the sauces from scratch, of course, but when it's 9:00 and you're hungry, there's just no time!
Perhaps you're thinking "this isn't really cuisine, Jill", but I beg to differ. From dictionary.com: "Cuisine - a style or quality of cooking; cookery: Italian cuisine; This restaurant has an excellent cuisine."
Quick, nourshing, Indian/vegetarian comfort food is cuisine at its best. Even if you order in, most restaurants have ample vegetetarian options. Try the aforementioned palak paneer, or rajmah (kidney bean curry). Vegetable and potato samosas are a tantalizing appetizer.
After adding some kidney beans and baby spinach leaves to the pan, I had created a balanced, four foodgroup meal in about 30 minutes.
If you've not have curries before, I highly suggest you try them this winter. If you have - what better time to get reaquainted?
Until next time,
Jill
Posted by Jill Harris
Hi everyone,
By now it's definitely 2007 for all, no matter on which corner of the world you reside! In Ontario, Canada, the weather is absolutely gorgeous for January and we've yet to have any significant snow. I've been taking advantage of the mild temperatures to enjoy the outdoors a little bit more, and get in some Vitamin D the natural way - with a little help from the sun!
I'm guessing I'm not alone in resolving to be a little bit healthier this year. With this in mind, I've posted a new article called Tighten the Belt, describing ways you can decrease your spending and your food intake at the same time. Luckily, vegetarian cuisine is quite conducive to this purpose!
Over the next few weeks I'll be posting more recipes to help you keep on track towards healthy eating. For now, try Classic Hummous with toasted pita chips (no oil!) and fresh veggies as a hearty snack or light meal.
Remember - balanced eating is key - choose foods from the four food groups and once those holiday cookies are gone, don't make more! Stay active and keep a positive attitude. Major changes don't happen overnight, but over time good habits can become part of your routine.
Happy 2007!
Jill
Posted by Jill Harris
It's already Christmas morning in half the world so I'd like to take this opportunity to wish you and yours a very happy holiday season! For your convenience, I've assembled an index of some favourite meatless holiday recipes in a vegetarian holiday recipe index.
So relax with a delicious hot beverage and enjoy a little downtime. My computer seems to be tellng me something (perhaps that I should have put "new computer" on my Christmas list) and is working only off and on, so I will take my own advice and be back next week with vegetarian New Year's party foodand drink ideas to help create a memorable experience for your guests with minimum stress for you!
Best wishes for a happy holiday season,
Jill
Posted by Jill Harris
Last night was my first visit to a Japanese noodle house. I was surprised by how many vegetarian options there were...but unfortunately for me, most of them involved two foods of which I'm not the biggest fan: mushrooms and seaweed. I sprung for the seaweed bowl to get a taste of the authentic cuisine, but unfortunately couldn't quite stomach the deep-fried strands of green kelp. The miso broth was delicious, and the meal itself was quite filling.
The appetizers were more exciting than the main course though. There were so many vegetarian options it was difficult to decide, but I settled on vegetable Tempura (battered deep-fried vegetables) and fried tofu. The tofu tasted like it was in a mild but garlicy hoisin sauce, which was delicious, and the vegetables were perfectly crispy. There's something about real Asian-style tofu that is different than the kinds available in grocery stores...it ends up crispy on the outside but soft and succulent on the inside.
I finished off the meal with a black tea lychee bubble tea - one of my favourite treats.
I will definitely try to re-create a similar meal, perhaps substituting ingredients more up my alley. It never hurts to try new things!
Posted by Jill Harris
The weeks before Christmas is my favourite time of year. The tree has already been put up, today was the first snowfall, and I'm not stressed out yet about not having my shopping done.
As the house gets festive, the store shelves morph as well. Nuts, specialty cheeses, and frozen appetizers all appear out of nowhere. Not to mention the Christmas cookies, candy canes, and Yule logs! Egg nog and hot chocolate are holiday staples, but are there vegan holiday beverages that still feel festive?
You bet there are, and if you're watching your waistline you'll appreciate them even more. Consider that one cup of store-bought egg nog will cost you almost 300 calories - won't you embrace a better way?
Chocolate Mint by Vitasoy
Vitasoy Peppermint Chocolate is amazing - add a candy cane garnish and you can't ask for anything more. I was blown away by how much this tastes like rich, chocolatey milk. Did I mention you can warm it up for a delicious hot chocolate?
Vegan "Egg" Nogs Between the two "egg nogs" it's a difficult call because they're quite different from each other. So Nice Noel Nog is richer, but has a hint more of that soy taste - not that that's bad! Vitasoy Holly Nog is definitely spicier - the nutmeg really stands out. If you like fragrant molasses and gingerbread cookies, this one is for you.
If I had to choose one, I'd probably have to take the Peppermint Chocolate..or maybe the Noel Nog...but they are all delicious and to my knowledge - all vegan. If you know of any other brands I haven't yet found, please let me know or start a discussion below. Otherwise, enjoy the snow, the tree, and this precious time when Christmas music has you singing and not stressed. Cheers!
Posted by Jill Harris
I've added two new holiday recipes just in time for American Thanksgiving this November 23rd:
- The holiday Tofurky meal - is it worth your money?
- Sweet baked acorn squash
- Cooking for vegetarians (recipes included!)
Enjoy the celebrations!
Posted by Jill Harris
I came across this link today and thought it might be of interest to some readers:
http://www.uoguelph.ca/mediarel/2006/11/u_of_g_research_7.html
There certainly has been a lot of media talk lately about soy becoming part of more peoples' diets. One of the most commonly cited sources for this misinformation comes from some sort of "testosterone-boosting" diet plan. I'm guessing the authors of this plan :
a) either don't think it's manly to replace some meat in the diet (is living a longer life and having a healthy prostate un-manly?)
or
b) are being funded by some meat producers.
Conspiracy theories aside, soy can be a very healthy addition to a vegetarian diet. Just like anything, however, don't overdo it - variety is the spice of life!
Posted by Jill Harris
When I was growing up an omnivorous child, one of the only meats I would eat was liverwurst pâté. No joke! Pâté- which is a fancy name for you-don't-want-to-know-what-you're-eating is 80% fat, and not the number one choice for most children's' lunches. Despite this, I really loved the garlic seasoned flavour.
I haven't had real pâté for over a decade, but every once in a while that flavour palate re-enters my mind. When I found vegetarian pâté at the grocery store, I was almost hesitant to try it. How could it possibly live up to my memories? The package says “Mediterranean pâté”.
Well I tried it, and it might be the best $2.99 I've ever spent. The spices are perfect! The texture is heaven. The ingredients include carrots, potatoes, yeast, wheat, seasonings, and I don't recall what else. What I do remember is that there are no preservatives and this pâté is much lower in fat than the versions I used to love (though it does contain some oil). Best yet, it's free of animal products.
Here is a link to the website/product:
http://www.fontainesante.com/wfs_En/Produits_En.php?M=Produit&C=30&F=33&P=90
I eat it (copiously) on crackers with pickles and tomatoes, on cucumber slices, in pitas/sandwiches/wraps, plain...did I admit that? It also makes a great sandwich spread.
If you never liked regular, meaty pâté, you still might be able to handle this stuff, especially knowing the ingredients are a little more appealing.
If anyone else has tried this, I'd love to get some opinions because I know not everyone is as fanatical as me. If you haven't tried it, it just may be your next addiction.
Posted by Jill Harris
Halloween is upon us and what a great excuse to whip up some traditional pumpkin food?
After you carve the pumpkin, whip up some roasted pumpkin seeds , washed down with some ghoulish Hallween drinks. Want something more substantial? Try some orange and black Halloween party food.
This is a great time of year to experiment cooking with pumpkins too. If you do, make sure to buy the smaller, sweeter cooking pumpkins (sometimes called sugar pumpkins) instead of the Jack-o-Lantern variety. Cook it as you would any squash: wash it first, pierce the skin with a knife or fork several times (or cut in half); bake at 350 degrees F for about 45 minutes, or until the flesh easily scrapes off. You can then mash it into puree and use as you would for any recipe calling for pumpkin puree.
Happy Halloween!
Posted by Jill Harris
On my last trip to the grocery store, I noticed there seem to be new Omega-3 products popping everywhere!
If you're not familiar with omega-3 fats, they're part of a group of fats that are essential, meaning we must consume them in the diet because our bodies can't make them. Omega-3s come in many forms (including both plant and animal sources) and are the current “functional food" of choice for both the nutrition and food industries.
Omega-3s are of particular concern to vegetarians. It's not that vegetarians are more likely to be deficient than those who eat fish (some fish are extremely high in omega-3s, which explains the fuss about salmon lately) but that it's harder for non-fish eaters to consume enough omega-3s to see health benefits beyond preventing deficiency.
By far the highest sources of vegetarian omega-3s are flaxseed (ground, so your body can access the fats) and flaxseed oil. But apparently, not many people find that convenient! Luckily, there are a slew of new products on the shelves incorporating omega-3s into more common foods.
The first fortified food I saw several years ago was omega-3 eggs. Eggs contain a little bit of omega-3 in a very usable form, called DHA. DHA is only found in animal products. Farmers feed their egg-laying hens flaxseed (a less bioavailable source of omega-3) which the chickens convert to DHA. The chickens pass along the DHA to their eggs, which we can eat and reap the benefits!
Next, omega-3 cheese and milk popped up. I thought cows must be eating flaxseed too – cows are herbivores, right?
They are, but unfortunately omega-3 milk and cheese are not. I'll spare the scientific mumbo-jumbo, but these cows are being fed fish. That's not very vegetarian!
Plant-sourced omega-3 fortification luckily seems to be more common. I've seen omega-3 fortified cereals, snack food, and salad dressings. Usually this fortification is done with flax, but smaller amounts are also available in soy, canola, walnut, and olive oil. I'm all for these other sources - but flax itself will give you the most bang for your buck.
My favourite ways to incorporate flax are to sprinkle a few tablespoons onto my oatmeal or mixed into a morning smoothie. It's great stirred into yogurt as well, and adds a pleasant crunch to rice dishes and salads. Just don't forget that ground flax is an excellent source of fibre – some may need to increase the amount in their diet slowly, before including it “regularly”.
Posted by Jill Harris
Happy Thanksgiving, Canada!
I didn't check the cross-Canada forecast, but in my neck of the woods we were lucky to get the best October weather one could ask for! Warm and sunny...perfect for an outdoors stroll.
There's an outdoor craft show I attend every year on Thanksgiving weekend - though I rarely buy any crafts! The focus for me is more on the food : fair fare, both traditional and not. I prefer fresh apple cider, beer nuts, samples of preserves and sauces...we always come out stuffed!
I did try something new this year, though. Roasted corn-on-the-cob and roasted yams, which were both absolutely delicious. I make these things at home quite often, but have never had them dipped in melted butter (decadent!) and sprinkled with various seasonings. I had tex-mex seasoning and salt on my corn, while my companion had her yam with lemon pepper. I'll post specific cooking instructions tomorrow. There's still time to use the barbecue before it gets too cold!
Until then, enjoy the beautiful weather, family and friends!
Posted by Jill Harris
I'm very excited to see the Vegetarian Cuisine page come to life! And just in time for the holidays! The HOLIDAYS? It may be still technically September, but Thanksgiving is right around the corner - and even closer for those of us North of the border!
I am actually excited about this Thanksgiving. My family get-togethers usually include several vegetarian dishes, including at least one baked pasta with fancy cheeses that I eat instead of turkey.
This year, however, I have also been invited to share in a special Thanksgiving feast with a good friend of mine, who has fortuitously purchased a Deluxe Tofurkey Feast! For those of you who aren't familiar with "fake meat" products, this is an entire turkey made of vegetarian ingredients. It should be interesting and if nothing else, make for good conversation!
No matter what food you include in your festivities, accomodating new dietary requests in a time of tradition can be difficult. Let's get some good discussion going on meatless holiday meals. We can all benefit from others' stories.
Jill
