Jill Harris's Blog
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.
Now on to the good stuff: here is a typical day in the life of one vegetarian…namely, me.
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