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Content: Ahimsa Lights the Way
Second Series: Volume 9 Number 1
"We can't afford to be quiet, lives are at stake!" EATING CONSCIOUSLY Ed Coffin I don't feel that I have chosen veganism, rather that veganism has chosen me. Allow me to explain. Continued on page 6 "Crab" Cakes & "Hollandaise" Sauce, top right Fruit-filled Crepes & Chocolate Sauce, bottom right INSIDE: The Wellness Forum Three Peaks Challenge Dating Vegans Eating Vegetables Grow Vegan! Animal Experiments American Vegan 9--1, SUMMER 2009 1 New Books Recipes Reviews
AHIMSA THE COMPASSIONATE WAY AHIMSA is a Sanskrit term meaning non-killing, non-injuring, non-harming. AVS defines it in daily life as Dynamic Harmlessness, spelled out at right. THE AMERICAN VEGAN SOCIETY is a nonprofit, non-sectarian, non-political, tax-exempt educational membership organization teaching a compassionate way of living by Ahimsa (see above) and Reverence for Life. VEGANS--pronounced VEE-guns--live on products of the plant kingdom, so exclude flesh, fish, fowl, dairy products (animal milk, butter, cheese, yogurt, etc.), eggs, honey, animal gelatin and broths, all other items of animal origin. VEGANISM ALSO EXCLUDES animal products such as leather, wool, fur, and silk--in clothing, upholstery, etc. Vegans usually try to avoid the less-thanobvious animal oils, secretions, etc., in many soaps, cosmetics, toiletries, household goods and other common commodities. AN EDUCATIONAL CONVENTION is held each year, at Malaga or elsewhere. INDIVIDUAL MEDICAL ADVICE is not given; AVS educates on ethical, ecological, aesthetic, healthful, economic aspects of vegan living in general. KNOWLEDGE AND OPINIONS in articles (or books, tapes, etc., listed or reviewed in American Vegan) represent the views of the individual authors, not necessarily those of the society or American Vegan. CONFIDENTIALITY: AVS' membership list is never rented or given out for commercial use or solicitations. NO PAID ADVERTISING: any notices printed are for informational value to our readers, and unpaid. ARTICLES or items may be submitted for possible publication.
AMERICAN VEGAN SOCIETY Since 1960 Founder: H. Jay Dinshah AVS Council Members & Officers *Freya Dinshah, Malaga, NJ ­President/Treasurer/Editor Roshan Dinshah, Malaga NJ ­1st Vice President *Rosemary O'Brien, Woodbridge NJ ­2nd Vice President/Secretary *Anne Dinshah, Fredonia NY ­Assistant Editor *Andy Mars, Los Angeles CA Daniel J. Dinshah, Malaga NJ ­Assistant Treasurer *Gabriel Figueroa, Austin TX­Assistant Editor
Website hosted by VegSource
2 American Vegan 9--1, SUMMER 2009
ABSTINENCE from Animal Products HARMLESSNESS with Reverence for Life INTEGRITY of Thought, Word, and Deed MASTERY over Oneself SERVICE to Humanity, Nature, and Creation ADVANCEMENT of Understanding and Truth American Vegan Volume 9, Number 1-- Summer 2009 ISSN: 1536-3767 © 2009 Contents Eating Consciously, with Recipes .................1, 6 Acting Affirmatively for Peace..........................3 U.K. Three Peaks Challenge..............................4 Value of Animal Experiments ...........................5 "Steve" Cartoon by Dan Killeen....................7 Dating Vegans: Meet Dave Nagel, w/ Recipes..8 Pam Popper and the Wellness Forum ..............11 Running a Catering Business: Del Sroufe .......14 Consumer: Outdoor Wear, Bamboo, Fashion..16 Book reviews: Engine 2, Love-Powered Diet..17 Products: Raw Crackers and Breads ................18 The AVS Garden Party ....................................18 Eating Vegetables ............................................20 Grow Vegan ....................................................22 Obituary: Aini Koski ......................................24 Notices: .....................................................24, 26 Restaurant Review: SunPower Natural Cafй...25 Honors for Great Chefs Cook Vegan ...............26 New Books and DVD ......................................27 Book Review: That's Why We Don't Eat Animals ................28 Author Appearance, Vegan School..............29 Events & Conferences .....................................30 AVS Membership/Subscription.......................31 Front Cover Photos: Ed Coffin (food photos); Lisa Melian (Ed Coffin) Back Cover Photo: Jane Belt (Del Sroufe) Inside photos as credited, or by AVS Assistant Editor and Graphics: Carolyn Githens Technical Assistance: Scott Depew Printed by GraphiColor Corporation, Vineland NJ Latest Book & Video/DVD Catalog at Order from AVS! Sign on to E-Alert Webmaster: Curt Hamre
Karen Davis, File photo: Linda Long, 2005
Guest Editorial by Karen Davis, PhD
Philosophic Vegetarianism: Acting Affirmatively for Peace
The plea for ethical veganism, which rejects the treatment of birds and other animals as a food source, is not rooted in arid adherence to diet or dogma, but in the desire to eliminate the kinds of experiences that using animals for food confers upon beings with feelings. Historically, ethical vegetarianism has rejected the eating of an animal's muscle tissue, or "meat," as this requires killing an animal specifically for the purpose of consumption. The ethical vegetarian regards killing an unoffending creature, simply to please one's palate and conform to society, with revulsion and likewise disdains premeditating the premature death of an animal. Thus, Plutarch mourned that "But for the sake of some little mouthful of flesh we deprive a soul of the sun and light, and of that proportion of life and time it had been born into the world to enjoy." Confronted with factory farming, more and more people have come to feel that the degradation of animals is intrinsic to producing them for food. While in nature, animals exist for their own reasons, not only for others' use; in agriculture, by contrast, animals are brought into the world solely to be used, whereby any happiness they may enjoy is secondary to their utility and dependent upon the "permission" of their owner, who has complete jurisdiction over their lives, including the right to kill them at any time at will.
Though vegetarians may choose to consume dairy products and eggs, in reality the distinction between "meat" on the one hand and dairy products and eggs on the other is moot, as dairy products and eggs are every bit as much animal parts as "meat" (muscle tissue) is. No less than muscles, these parts derive from and comprise within themselves the activities of an animal's body, and a magnitude of bodily expense. A hen's egg is a generative cell, or ovum, with a store of food and immunity for an embryo that, in nature, would normally be growing inside the egg. Milk is the provision of food and immunity that is produced by the body of a female mammal for her nursing offspring. Milk, literally, is baby food. In reality, the production of milk and eggs involves as much cruelty and killing as meat production does: surplus cockerels and calves, as well as spent hens and cows, have been slaughtered and otherwise brutally destroyed through the ages. Historically, there have been two main solutions to the problem of unwanted bull calves: club them to death or bleed them out slowly for a couple of days and then slaughter them for veal. The "veal" calf was a "solution" to the surplus bulls of dairy farming for many centuries, long before 20thcentury factory farming. The male chicken of the egg industry cannot lay eggs, and he has not been genetically manipulated to develop excess muscle tissue for profitable meat production, so the industry trashes him at birth. Spent commercial dairy cows and laying hens endure agonizing days (four or more days) of pre-transport starvation and long trips to the slaughter-
house because of their low market value. To be a lacto-ovo vegetarian is not to wash one's hands of misery and murder. The decision to eat or not to eat animal products should not be regarded as a mere personal "food" choice. This perpetuates the view of animals as material objects, rather than as fellow creatures with precious lives of their own. It hides the fact that in choosing to consume animal products one chooses a life based on slavery and violence. Peace activist Helen Nearing said that one can assume a degree of sentience in plants and still recognize that "There's clearly a distinction between a newborn baby lamb and a newly ripened tomato." Some argue that the only way to persuade people to adopt a plant-based diet is to emphasize the effects of animal product consumption on human health and the environment. While these effects should be stressed whenever possible, it is a mistake to assume that people cannot care about their fellow creatures or about a life based on equal justice. Millions of people have impulses of compassion that have been stifled by fear of social reprisal. Many will openly care and move toward change when they feel it is socially safe. Eventually, some of the physical problems that are caused by an animal-based diet may be resolved by technology. Only the shared mortality and claims of our fellow creatures upon us are lasting. For more information contact: United Poultry Concerns Inc. PO Box 150 Machipongo VA 23405-0150 Phone: 757-678-7875
American Vegan 9--1, SUMMER 2009 3
From 13:00 hours on May 3 to 12:25 hours May 4 2009, an all-vegan team completed the famous United Kingdom Three Peaks Challenge. They climbed the highest mountains in Wales (Mt. Snowdon), England (Scafell Pike), and Scotland (Ben Nevis), in less than 24 hours. They walked, ran, and limped, some 25 miles (40km), climbed around 10,000 feet (3,050m), and drove nearly 500 miles in the three countries, averaging less than two hours sleep! Fortunately however, the climbers did have one important advantage. All are members of the Extreme Vegan Sporting Association, which means that as well as being naturally skilled at doing extremely silly things, they are committed vegans, and therefore enjoy certain important advantages over meat-eating mountaineers, such as higher antioxidant status--which speeds exercise recovery. The vegan guarana tablets also helped, as did the super-comfy vegan boots, and energizing vegan sheese and flapjacks, supplied by their kindly sponsors on this all-vegan
expedition. Non-vegan food
or equipment was banned.
One reason the team
climbed these mountains
was to raise money for
Animals Count a
U.K. political party
for people and animals.
They raised Ј1,900,
to help Animals
Count contest the
European Union
elections on
June 4 2009.
It was the first time
a U.K. political party
for animals contested
these elections. Animals Count aims to increase the consideration given
The Team - Andrew Knight, Jules Howliston, and Andrew Taylor, on Mt. Snowdon climb
to animal issues by all
political parties.
contributors to global warming
Team Vegan minimized
and species loss, producing more
their environmental impact during their Three Peaks
greenhouse gases than the entire transport sector combined.1 It is,
Challenge by leaving no
of course, also frequently cruel
litter, using mountain paths,
to animals, and bad for human
and neutralizing the carbon
emissions created on their
Further information about
trip by purchasing a resource
these important issues is available
conservation portfolio at
from organizations like The (no
Vegan Society (U.K.), Vegan
sponsorship funds were used
Outreach, and American Vegan
for this).
Most importantly, however,
they and their equipment were entirely vegan! Why is that important? Because animal agriculture is one of the largest
See photos and a video of this story online: The snowstorms on the summit of Ben Nevis, Scotland are particularly dramatic. Photos for story on these pages provided by Andrew Knight.
1Food and Agricultural Organization
Mt. Snowdon Lakes
American Vegan 9--1, SUMMER 2009 4
These vegan hiking boots proved to be hard-wearing, waterproof, and very comfortable. Despite walking (and running) 25 miles, and climbing around 10,000 feet, in less than 24 hours, the team developed only mild blisters. These boots are made of high-tech breathable synthetics. --Andrew Knight
VEGETARIAN SHOES Supplier of Premium Shoes to Customers Worldwide 12 Gardner St, Brighton East Sussex BN1 1UP, UK Phone: 44-1273-691913 [email protected]
The Snowdons are available from dealers in the United States, including Moo Shoes (,NY, The Vegetarian Site ( CO, and Vegan Essentials ( WI
Extreme Vegan Sporting Assn. Showcases vegan fitness through novel means of risking life and limb!
A Critical Assessment of The Value of Animal Experiments to Human Healthcare
Andrew on a Ben Nevis cliff Andrew Knight BSc (Vet Biol), BVMS, CertAW, MRCVS, FOCAE completed veterinary training in Australia (2001). Now he practices veterinary medicine in London, England, where he did postgraduate studies. Papers he has written on animal experimentation and other bioETHICAL ISSUES have been published in scientific and medical journals.
An abstract regarding the paper, Systematic reviews of animal experiments demonstrate poor contributions toward human healthcare. Reviews on Recent Clinical Trials 2008; 3(2): 89-96 stated: Widespread reliance on animal models during preclinical research and toxicity testing assumes their reasonable predictivity for human outcomes. However, of 20 published systematic reviews examining human clinical utility, located during a comprehensive literature search, animal models demonstrated significant potential to contribute toward the development of clinical interventions in only two cases, one of which was contentious. Included were experiments expected by ethics committees to lead to medical advances, highlycited experiments published in major journals, and chimpanzee experiments--the species most generally predictive of human outcomes. Seven additional reviews failed to demonstrate utility in reliably predicting human toxi-
cological outcomes such as carcinogenicity and teratogenicity. Results in animal models were frequently equivocal, or inconsistent with human outcomes. Consequently, animal data may not generally be considered useful for these purposes. Regulatory acceptance of non-animal models is normally conditional on formal scientific validation. In contrast, animal models are simply assumed to be predictive of human outcomes. These results demonstrate the invalidity of such assumptions. The poor human clinical and toxicological utility of animal models, combined with their generally substantial Animal Welfare and economic costs, necessitate considerably greater rigor within animal studies, and justify a ban on the use of animal models lacking scientific data clearly establishing their human predictivity or utility. This and other publications by Knight, with citings, available at Andrew interned at American Vegan Society HQ in 2003.
American Vegan 9--1, SUMMER 2009 5
(Continued from page 1) I have always had a strong interest in eating healthfully; it's the reason I am pursuing a degree in nutrition, and started writing the Eating Consciously blog. I was quick to shun red meat and pork at ten years of age, again for health reasons. At 19, I remember coming home late from work one night when my partner declared that he was no longer consuming any meat, and he was quick to show me some eye-opening videos online. I was convinced: no more poultry and no more fish! I began researching as much information as I could, and was completely baffled that I wasn't learning any of this in school. About six months after becoming vegetarian, I stumbled across one of the most shocking discoveries of my life: that cows didn't just "give" milk naturally, but after a pregnancy, and the milk was intended for the calf! I immediately told my partner, and that day we became vegan. I had always told myself, and others, that I was making these choices for health reasons, but here I was becoming vegan out of concern for animals. The floodgates had opened and it seemed everywhere I looked, more compelling information streamed my way. I quickly found myself leafleting in the streets, arguing with my nutrition professors,
attending vegan events, and speaking out about veganism at any given chance--all on behalf of animals and the environment. I realized that while I still consumed a healthy diet, my focus had shifted to moral and ethical concerns regarding the food I ate. I wasn't only concerned with my own food choices, but became strongly driven to encourage others to adopt this lifestyle as well. Recently, I have found myself organizing vegan events, attending conferences around the country, dedicating time to animal advocacy groups; writing articles and essays; doing interviews for various media outlets; running an online vegan empire through blogging, podcasts, videos, contributing to vegan sites; and even developing vegan recipes--all in an effort to advocate a vegan lifestyle. Considering all of this, you may be surprised to find out that I have only been vegan for about 22 months. Now you can understand why I am convinced that I have been chosen to advocate for veganism. Although my time is very limited these days, I still enjoy cooking from scratch and developing new recipes that are quick, easy, and delicious. I rarely spend more than 20 minutes preparing a meal from beginning to end. Below are some recipes. They prove that when you make the choice to become vegan, there is no lack and no deprivation.
Vegan "Crab" Cakes Yield: 6 cakes 1 14-oz. package of extra firm tofu, crumbled by hand or with fork 1 cup whole wheat bread crumbs; crumb about 2 slices of bread in the food processor Ѕ cup Vegenaise® 2 Tbsp. EarthBalance®, melted (or other healthy butter-like spread) 1 small onion, minced 2 stalks of celery, minced 1 clove garlic, minced
1 tsp. Old Bay® seasoning 1 Tbsp. ground flax seeds Ѕ tsp. salt Ѕ tsp. black pepper Preheat oven to 350°F. In a large bowl, mix all ingredients until well combined. Use a Ѕ cup measuring scoop to portion out the individual cakes onto an oiled or parchment-lined baking sheet. Bake for 35 to 40 minutes or until golden brown. Serve topped with some of the homemade "Hollandaise" sauce (on page 7).
Vegan Crab Cake
6 American Vegan 9--1, SUMMER 2009
"Hollandaise" Sauce Yield: 2 cups ј cup whole wheat pastry flour ј cup olive oil 2 cups water 1 Tbsp. lemon juice ј cup nutritional yeast 1 tsp. salt Ѕ tsp. black pepper ј tsp. cayenne pepper ј tsp. nutmeg In a saucepan over medium heat, cook the pastry flour and olive oil together for about 5 minutes stirring constantly to form a thick paste. Whisk in the water, Ѕ cup at a time, making sure to work out any lumps before adding more. Add the lemon juice, nutritional yeast, salt, pepper, cayenne pepper, and nutmeg. Continue to heat on medium-low, stirring frequently for 5-10 minutes, until sauce is hot and thick. Recipes are from the e-book, Ready, Set, Go Vegan!, on Ed's website:
Lentil Tomato Soup Yield: 8 servings 1 onion, diced 6 cloves garlic, minced 2 Tbsp. olive oil 1 can diced tomatoes (14.5 oz. can) 1 cup green lentils 2 tsp. salt 1 tsp. crushed red pepper 1 tsp. cumin 1 tsp. turmeric 1 tsp. paprika 1 head kale, chopped 6 cups water 2 vegan vegetable bouillon cubes* In large pot heat onions, garlic, and oil over medium heat until onions turn translucent. Add tomatoes, lentils, and spices, stirring frequently until lentils begin to brown slightly. Add the chopped kale and cook for several minutes until it begins to wilt. Add the water and bouillon cubes and bring to a boil. Turn heat to medium-low, cover, and simmer for 20 minutes before serving. *Rapunzel® an organic vegetable bouillon, is available without salt.
Crepes Yield: 6 crepes 1 cup whole wheat pastry flour 2 Tbsp. ground flax seeds 2 Tbsp. sugar 1 tsp. baking powder ј tsp. salt 2 Tbsp. canola oil 1Ѕ cups soymilk Combine dry ingredients in a bowl. Add oil and soymilk; mix thoroughly. Heat a nonstick pan over medium-high heat. Scoop ј cup of batter into the center of the pan, and holding the pan handle swirl the batter out into a wide, thin circle. Cook until top of crepe is slightly dry, then lift edge and flip to opposite side for about 30 seconds. Fill with your choice of ingredients; jams and fresh fruits work nicely. Drizzle with a chocolate sauce made from equal parts melted Earth Balance®, cocoa powder, and agave nectar. --Vegan Extraordinaire! Reach Ed through email: [email protected]
[email protected] From The Wonderful Worlds of Steve
Dan Killeen
American Vegan 9--1, SUMMER 2009 7
Recipes for Relationships
As vegans socialize with non-vegans, our food choices can be a source of frustration or an opportunity for positive interactions and fun festivities. This series of articles provides ideas to improve dating experiences.
Meet Dave Nagel
by Anne Dinshah
"Sold! For two hundred fourteen dollars." Minutes after her new owner made his purchase, former dairy cow Lula, whose name means "famous warrior," was loaded onto a truck to go to her final battle. She weighed 1186 pounds and cost 18 cents per pound. A $25 ticket bought transportation to the local slaughterhouse. For another $345, her gallant life was taken, body dismembered, vacuum packed, frozen, and labeled as 443 pounds of hamburger, steaks, and roasts for $1.32 per pound. This was enough meat to keep the man fed three years with the help of his newly-purchased 14-cubic-foot freezer for an additional $430. Why did he not buy three years of vegetables instead? I pondered. I respect that each person has the right to make his or her own decisions. If those decisions hurt others (such as Lula), does the person still have just as much right of choice? Could I date a man who makes this type of choice? He has made his food decision for the next three years. Is it better than dating the man who doesn't think about the choice and robotically
picks up the meat package from the store every week? Are people addicted to meat? My musings continued. I wonder if he eats beans or nuts? Meanwhile, I should explain that I am addicted to accomplishment. My favorite thing to do with someone is make something. We could be making a piece of furniture, a quilt, a patio, or a new recipe. As this is a dating story, maybe I should include making love? The man in the cow story is my friend, Dave Nagel. I do not make love with Dave, opting for making chimneys instead. We make good conversation with humorous sexual undertones as I help him with occasional masonry projects. One afternoon as Dave devoured one of my cashew butter and strawberry jelly sandwiches on whole wheat bread, I thought it would be fun to cook a vegan meal for him. I asked Dave his three favorite vegetables. He said, "Potatoes, all squashes, cabbage, cauliflower, broccoli, Brussels sprouts, onion, radish, lettuce." I laughed at how he is good at counting bricks, not so good at counting three vegetables, while I scribbled my notes. "I never had a veggie I didn't like," he said. As I was wondering what culinary challenge I could find in his vegetable list, he added, "I've never had an eggplant." "Promise me you won't eat an eggplant until we have dinner."
Photos by Jim Bidigare, American Vegan 9--1, SUMMER 2009
Lorraine Kiefer, and
Anne Dinshah
"You want me to remain an bantered about sex, meat, and
pig named Sue who will become
eggplant virgin until you can
dating. Dave usually cooks meat Lula's roommate in the freezer as
have your way with me," he
dishes: goulash, chicken casserole ham, bacon, and pork chops.
grinned in agreement.
with rice, steaks, crockpot roast,
Dave's house is a raised ranch
One Monday too rainy to work baked ham, and hamburger.
in the rolling country hills of
on masonry, I puttered in my
"Ever make anything without western New York. He planted
kitchen making up recipes: Baked meat?" I asked.
trees all around, many former
Eggplant Rounds and Tasty
"No, I like sex. Couldn't be a Christmas pines. He transplanted
Mashed Potatoes. As I ate a
maples from his back woods onto
scrumptious dinner, I wished I
Sometimes it is better to
the land closer to the house. The
had invited Dave.
pretend to lose an argument and lone walnut tree is too young to
I solved my leftovers problem enjoy a laugh together.
produce nuts. A stone's throw
the next day by surprising Dave
I thought about Lula. Had
behind the house sits the chicken
with a picnic. Baked eggplant
Dave ever considered buying bulk coop he made out of larch, a good
entered sandwiches. Mashed
rot-resistant wood. In his yard he
potatoes became Potato Balls and
"Yes, I get red potatoes at
has a rooster, a hen, and two little
Dave's Stuffed Mushrooms.
least 50 pounds at a time. Usu-
chicks. I asked if the chickens
We were restoring the mortar ally cost less than $11. Other
become casserole.
on a stone chimney originally
vegetables I go to the store when
"I let them grow. I let them be
built in 1875 on a modest house I need them. In the winter I like chickens. They run around in the
overlooking Findley Lake. This to buy carrots, cauliflower,
yard. They eat insects, peck,
worked up our appetites. Dave
cabbage, oranges, grapefruit, and scratch, and do what chickens do.
savored the sandwich, "Eggplant lettuce."
I don't feel like killing or eating
was a lot like squash, which I
Thinking about his meat for them. The raccoons kill some.
like. Similar flavor, tastes good." protein, I inquired about other
They have a hard enough time
"The Potato Balls were
sources, "Do you eat nuts?"
without me killing them." Some-
perfect, excellent. I like the peas
"Nuts. I eat them all the time. times Dave collects the eggs to
and onions together," he said. "I Almonds are my favorite. I like eat; sometimes he lets the hens
love the Stuffed Mushrooms,
cashews, peanuts, and all the
sit on the eggs to hatch.
everything about them: the
others. I eat lots of peanut butter." I did not understand the
texture and flavor. They're
"How about beans?"
distinction he made between
"Beans. Oh yes. I like beans, killing the pig and keeping the
As he finished his vegan
any kind: pinto, navy, green,
chickens, deducing he makes
meal savoring Chocolate Chip
lima, all of them. I'm craving
chicken casserole with store-
Oatmeal Raisin Cookies, I asked, lima beans right now. I freeze
bought chickens. "Pig is for meat,
"Do you know the definition of green beans from my garden for chickens are to watch." Dave
winter....and tomatoes."
explained the tranquil feeling
"Someone who doesn't eat
"Tell me about your garden." watching them, "Chickens are
"I grow vegetables. I try to be part of the folklore of the place.
"Do you know vegetarians
self-sustained," Dave said. His The rooster crows in the morning,
besides me?"
garden grows radishes, tomatoes, starting about 3:30. I'm a country
"Nope. You're the only one." peppers, cauliflower, Brussels
boy out here in the sticks."
"You know what a vegan is?" sprouts, green beans, cucumbers.
Next I will have to make a
"Vegan? Never heard of it."
When not working or
"You want to take a guess?"
gardening, Dave likes to cut
casserole. I continued to ponder
"Someone who never has sex?" firewood, golf, or play with his my dating question: Is it better
We laughed, and I told him
dog, Kelly, a Labrador retriever dating a man who doesn't think
the definition of vegan before
and husky mix, who looks like a about his food choices or one
admitting to being a vegan. We polar bear. Dave is also raising a who does? Could I love a man
With the help of non-vegan friends who appreciate her vegan
who chooses to kill animals? o
food, Anne is building her stone and timber-framed writer's
cabin in western New York.
American Vegan 9--1, SUMMER 2009 9
RECIPES Baked Eggplant Rounds Yield: 16 rounds 1 eggplant 2 Tbsp. soy sauce 2 Tbsp. olive oil 1 tsp. curry powder 2 slices whole wheat bread Lightly oil large baking sheet. Slice eggplant into Ѕ-inch thick rounds. Mix soy sauce and oil on plate. Put bread in blender for bread crumbs, then onto another plate and mix in curry. Dip both sides of eggplant in soy sauce and oil mixture, then in crumbs. Some will stick. Place eggplant on baking sheet. More crumbs can be patted on top of the eggplant. Bake at 400°F for 15 minutes or until eggplant is tender. Serve hot as main dish; top with salsa or ketchup. Serve cold in sandwiches of bread, lettuce, arugula, tomato, ketchup, and/or mustard. Tasty Mashed Potatoes Yield: 8 cups These tasty potatoes eliminate chasing peas around the plate. 6 large white potatoes 1 sweet potato 2 cups water Ѕ large yellow onion 2 Tbsp. vegan margarine 1Ѕ cups sliced mushrooms, white or portabella 1Ѕ cups frozen peas Ѕ cup soymilk Salt, to taste Scrub and chop white potatoes. Peel and chop sweet potato. Place all potatoes in a large pot with water. Bring to boil over high heat. Reduce to medium low; cook potatoes until tender. Meanwhile, peel and chop onion. Place margarine in large
frying pan over medium-high heat. Put onion, mushrooms, and peas in the pan. Stir occasionally and cook 5 to 7 minutes or until onions become translucent. Drain and save cooking water from potatoes. Mash potatoes. Add soymilk and return some cooking water to achieve desired consistency. Add vegetables, salt; mix well. Serve warm. Potato Balls Yield: 16 two-bite balls 2 cups potato chips, wavy variety 1 cup cold Tasty Mashed Potatoes Smash potato chips until 2 cups become 1 cup. Put smashed chips on a large plate. Take potatoes by level Tbsp. portion; roll between hands. Roll ball in chips. Roll ball between hands so chips are stuck to the potatoes. Serve. Dave's Stuffed Mushrooms Yield: 6 mushrooms 6 large stuffable mushrooms (extra large white button or medium portabella) 1 cup cold Tasty Mashed Potatoes 1/8 tsp. cayenne pepper 2 Tbsp. ground hazelnuts/filberts 1 tsp. paprika Wash mushrooms and remove stems. (Save stems for Tasty Mashed Potatoes.) Lightly mist small baking dish with spray oil. Place mushroom caps with rounded surface down in the baking dish. Distribute the potatoes into the mushroom caps forming shapely mounds. Sprinkle top of each mushroom with cayenne. Top with nuts and paprika over all the stuffed mushrooms. Bake at 375°F for 20 minutes or until mushrooms soften. Serve.
Oatmeal Raisin Cookies Yield: 6 dozen cookies Six dozen is a lot, but they disappear quickly or can be frozen. 1 cup soy margarine 1 cup maple syrup or agave syrup 1 cup orange juice 2 Tbsp. vanilla extract 1Ѕ cups turbinado or brown sugar 3ѕ cups whole wheat pastry flour 1 tsp. ground cinnamon ј tsp. baking soda 3 cups old fashioned oats 3 cups raisins 1 banana Melt margarine in a pot. Mix margarine, maple syrup, orange juice, and vanilla. In a large bowl, mix sugar, flour, cinnamon, and soda. Mix wet mixture into dry mixture making sure to smash out lumps. Add oats and raisins; mix. The oats and raisins will make the cookie batter appear lumpy again. Mash banana and mix it in. Let batter sit five minutes to allow oats to continue absorbing moisture. Cover cookie sheet with parchment paper. Drop batter by heaping teaspoons onto cookie sheet allowing some space for cookie expansion. Bake at 350°F for 15 to 20 minutes. Cookies may need to be baked in multiple batches depending on size of cookie sheets and oven. Cookies can be enjoyed warm or cool. Chocolate Chip Oatmeal Raisin Cookies In above recipe, instead of 3 cups raisins, use 2 cups raisins and 2 cups chocolate chips. Makes decadent chunky cookies.
American Vegan 9--1, SUMMER 2009
Pam Popper & The Wellness Forum Anne Dinshah
Dr. Pam Popper gets up every morning eager to start work as a naturopath, nutritionist, and executive director of The Wellness Forum in Worthington Ohio, just north of Columbus. At age 53, she has more energy than most 20-year olds she meets and more than she herself had at 20. Pam smoked from high school till age 28, up to four packs a day. When she started smoking, it was fashionable--her parents smoked, and no one talked about adverse health effects. In time she developed shortness of breath, and then the mother of a guy she was dating died of emphysema. She stopped smoking immediately, without experiencing withdrawal symptoms. A few months later, she bought a pack and smoked one cigarette, which burned a hole in a dress. She took it as a sign that she should never smoke. She never craved it again. Pam was physically active in middle school and high school as a dancer and member of the drill team. In her era, girls did not play sports, or the few who did were not the ones she wanted to include as friends. She grew up with disordered eating habits to stay thin--such as not eating, or eat eight cookies and skip lunch. It did not progress to a diagnosed eating disorder, but she did not make good choices. Fast food was not readily available, so at least she ate at home. She considers her parents good role models in many ways,
but not in eating; family dinner decided to pursue her education
was not important.
in health fields. She obtained a
After high school she did not master's degree and doctorate in
maintain any fitness routine be- nutrition from Clayton College
cause it had not become a habit. and then did naturopathy through
She would join a gym, go three Central States College of Health
times, then she would quit. Trav- Sciences in Columbus.
eling for work ended any good Pam is vegan. "I gave up dairy
habits she had. Her diet deterio- right away (after reading McDou-
rated to coffee, cookies, and gall). Sometimes I ate a bit of
"garbage" until age 38. She was fish. I woke up one day and real-
the classic person who typically ized I hadn't eaten any for a few
walks into The Wellness Forum months. I thought, `I guess I'm a
today looking for information to vegan now'."
help make lifestyle changes. The In 1996, on a whim, she or-
Wellness Forum did not exist.
ganized an informal nutrition
class at her house. People
wanted to come back the
next week and asked if they
could bring friends. Pam
had no idea it would become
big. The Wellness
Forum grew organically and
outgrew her house. She had
no business plan but had a
vision. "People spend a lot
of time hypothesizing.
Sometimes it is better to just
do it."
The Wellness Forum
mission is to empower peo-
ple to take control of their
health by providing up-to-date
information about how
nutrition, exercise, and life-
style choices impact health, Pamela A. Popper, PhD, ND longevity, and quality of Photo: The Wellness Forum life. "The vision is to change
Pam began to think that diet health care in America--
might be important. She ate big whatever that means, that's what
salads. Reading The McDougall we're doing. When an opportu-
Plan made her more diligent. As nity comes our way, we are going
she read, she was fascinated by to be doing it, whether on the
the idea of getting people off their local level with schools, or glob-
medicines. Pam went through a ally--such as our partnership
midlife career transition and with Dr. T. Colin Campbell.
American Vegan 9--1, SUMMER 2009 11
With Campbell, we offer a lifestyle medicine course, which teaches doctors and dieticians about plant-based nutrition as an intervention tool. Doctors know there is information out there. We fill in gaps. We partner in projects with similar values." The Wellness Forum has occupied a 10,000-square-foot multiuse facility since 2005. It includes a conference room, commercial kitchen, shipping area, yoga studio, and offices; it has a partnership with a 3500 square foot gym one block away. Besides Pam as executive director, The Wellness Forum employs a general manager, Gary Morse, who oversees all operational aspects such as purchasing, manufacturing, accounting, software programs, and building maintenance. Four or five people typically do customer service work: customers call in for direction and receive advice about upcoming events on-site or by conference calls. Two people maintain the website, and two work in shipping. There are four yoga teachers and eight others who teach in exchange for using the facility. Everyone else is on contract: accountants, attorneys, people who grow and package tea, and business partners. Three people teach wellness classes on-site in Columbus and serve as the model for facilitators representing The Wellness Forum in other locations around the country. One of the gems in the business is partner Del Sroufe, executive chef of Wellness Forum Foods (See following article.) When Pam envisioned this center she could not imagine it without Del. "Having the food available is key. Del is phenomenally crea-
tive. People expect twigs and bark. We give them fabulous food. We demonstrate that healthy eating is great for you and a great dining experience." Del prepares lunches and dinners for delivery and catering. Frozen prepared food is shipped throughout the U.S. Dry mixes are shipped around the world. Wellness Forum Kids, supported by the Wellness Forum Foundation, offers support for schools through nutrition and lifestyle programming for students and educators. It advises and supports those committed to improving nutrition in the schools. Kids whose parents come to The Wellness Forum benefit, but there are thousands of others who do not. To reach them, Pam must go to the schools, where opportunities for bad eating abound. In 2000, a local teacher's enthusiasm encouraged her to reach out. Her materials are userfriendly; complex becomes simple. She helps develop sound nutrition policies for schools by providing templates and directions. There are PTA group presentations, teacher continuing Education Programs, and age-appropriate non-industrysponsored curricula for kids. Schools are increasingly interested. Teachers and schools want to do more than just teach tests. Most kids in Ohio take a family and consumer science class that teaches household skills, food preparation, and grocery shopping. This is a natural place for the Foundation's curriculum to be utilized. Sometimes cafeteria workers will bake bread with the third grade as a special event, while others receive information through health classes.
The Wellness Forum does not necessarily teach veganism although the fundamental message and the food served are vegan. "We get a lot of accidental vegans out of it. Some people come in here and are adamant they will always eat meat. A year later, attitudes change, either from animal rights literature or sampling the food." Taking a scientific approach, Popper does not defend the vegan diet as the only way to live because people in China and Northern Africa do not have much heart disease. They live primarily on locally-grown plant food for long healthy life spans, yet may include occasional meat. Wellness Forum Fitness was an opportunity that arose--too good to pass by. The fittest people combine good dietary choices with a fitness routine. It is good to get people moving their bodies as well as their brains. Pam says, "Our partner, Doug Owens, in the gym is experienced. We trust people will get good training and improve without being hurt. We offer the only Bikram1 yoga studio in Ohio." Pam and two trainers also work in the gym. "Exercise is crucial to my success and a great way to break up my day. It gets me focused and keeps stress levels low. People need to know it can be done. I'm the busiest person I know, and I exercise everyday." Pam has self-published numerous books, CDs, and DVDs for kids, women, and men on subjects ranging from family health to attention deficit disorder. "Nobody's paying for me except those who buy the material--so I can say what is important." Her most popular book is Wellness 101, an introductory course to
American Vegan 9--1, SUMMER 2009
The Wellness Forum. It explains the science and skills of developing a healthy lifestyle. People come on-site for four 2Ѕ-hour sessions, or watch the DVDs. They learn cooking and buying skills. If people can not come to the sessions, Pam sends additional materials: The China Study and 15 CD lectures by Dr. Campbell--a total of about 40 to 50 hours study. Webinars and conference calls have also been phenomenally successful. Licensed wellness facilitators exist in a variety of locations2, but many places do not have facilitators. Webinars bring people together from anywhere in the world through interactive programming. Many people in Columbus participate too, because they would rather be home in pajamas getting information! The webinar is visual. People log on and see what is on Pam's computer. They listen in by phone or computer. Everyone is muted out, but can raise their hand (icon on screen) to ask questions. The facilitator can un-mute someone. Smaller groups, like the monthly book club, do conference calls. The people who do well at The Wellness Forum are those who learn to take control of their living habits and thereby their future health. Those who find it easier to just throw themselves on a doctor's table, or who cannot visualize themselves healthy, will not succeed. "People think their health outcomes are outside their control: genes, environment, pollutants. The science is clear: it's the way you live your life. You can choose to be a helpless victim or you can get the power back. It's not a guarantee, but you can stack the odds in your favor.
Recipes from The Wellness Forum
Most people find that pretty ex-
citing. They say, `Tell me more.
I like this message'."
The Wellness Forum is com-
pletely independent. In thirteen
years they have never taken
money in exchange for an en-
dorsement or a policy statement
of any kind. With no conflicts of
interest, Dr. Pam Popper can hon-
estly tell clients, "I work for
you." With a clear conscience she
can sleep at night and wake up
refreshed for another day of help-
ing others.
1Bikram Yoga, also known as Hot Yoga or Fire Yoga, was developed by Bikram Choudhury and a company based in Los Angeles CA. It is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 40%. Classes, guided by specific dialogue, include 26 postures and two breathing exercises, and last approximately 90 minutes. 2Locations with Licensed Wellness Facilitators: Wilmington DE, Spokane WA, Seattle WA, Provo UT, Bullhead City AZ, Dallas TX, Houston TX, Las Vegas NV, Washington DC, Damascus MD, Ottawa IL, Blacksburg VA, Columbus OH, Grand Rapids MI, and Atlantic Heights NJ. There are also Certified health educators, in about 25 cities, who offer introductory workshops for The Wellness Forum.
The Wellness Forum 510 E Wilson Bridge Rd, Ste F Worthington OH 43085 Phone: 614-841-7700 National seminars, radio shows, conference calls, and webinars are announced on the above website. Wellness Forum Fitness:
Maple Ginger Tofu Cutlets Yield: serves 4 (8 cutlets) Del often eats this tofu in a sandwich with a vegan mayonnaise, tomato, and lettuce. He also likes it in stir fry with veggies or rice. 1 pound extra firm tofu, drained 4 Tbsp. BraggsTM liquid aminosTM 3 Tbsp. maple syrup 3 Tbsp. fresh ginger root, peeled and grated using a plane 3 cloves garlic, finely minced Preheat the oven to 375°F. Slice the tofu in half, and then in half again, and then again to create 8 rectangular slices. Place tofu in a shallow pan and set aside while preparing the marinade. Combine all the remaining ingredients for the marinade. Pour over the tofu. Bake the tofu for 20 minutes. Turn and bake another 20 minutes. Olive Walnut Spread Yield: 4 cups (8 servings) 12 oz. extra-firm tofu 6 Tbsp. almond butter 3 Tbsp. miso 3 cloves garlic 2 tsp. dill 1 cup walnuts, toasted, coarsely chopped 1 cup kalamata olives, halved and pitted Place tofu, almond butter, miso, garlic, and dill into the bowl of a food processor. Blend until smooth and creamy. Remove the tofu mixture to a mixing bowl. Add the walnuts and olives. Mix. Serving suggestion: place a small amount of mixed greens on a plate, a scoop of spread on the greens, and three pieces of crostini around the spread. Sweet Spicy Mustard Dressing Yield: 2Ѕ cups 1 12-oz. package silken tofu Ѕ cup prepared mustard Ѕ cup maple syrup 2 Tbsp. lemon juice Ѕ tsp. sea salt ј tsp. cayenne pepper Combine all ingredients in a food processor until smooth and creamy.
American Vegan 9--1, SUMMER 2009 13
Have You Thought About Running a Catering Business? Del Sroufe shares his experience with Linda Long and Jane Belt
Many people think about starting a catering business, but few actually do it. Del Sroufe takes great pride in creating the finest vegan dishes and then delivering them to his customers or preparing them for pickup. After operating from his home for several years, he now works and markets in connection with The Wellness Forum1 near Columbus Ohio. He uses organic ingredients, and any menu item can be customized to suit dietary needs and preferences--such as gluten-free, international flavors, and comfort food translations. The clients only need to heat and eat. Del says, "We primarily act as a personal chef who cooks in our kitchen instead of our clients'. We cater special events for 10-500 people, and make wholesale sandwiches and entrйes for local food co-ops. We manufacture 45 dry food mixes for The Wellness Forum ranging from whole-grain cakes and bread mixes to instant soups and individual snack bars." Some frozen meals are shipped to clients across the country. The regular menu2 has 30 items arranged by types of food--breads & soups, bean, grain, tofu, pastas, and side dishes. "The favorite is ovenfried tofu that tastes like mom's fried chicken, and cashew gravy that is very rich and without the animal fat of traditional gravies," Del said. Jane Belt, longtime vegan, has been a customer of Del's from the beginning of his career. "Every week I order three to six meals. I love his wraps made with black
bean hummus, baked marinated tofu, greens, sprouts, and a fantastic sweet and spicy mustard dressing." (See dressing recipe.) Jane often orders the weekly specials, such as Barbeque Lentil Loaf with Caramelized Onions. "The service is wonderful because it improves my diet, is convenient, and is so tasty! I just go to the website to order after I get the weekly specials emailed to me. So easy! Then, I decide if I will pick up or request delivery. That's it. It seems like a nice gift when I get the package!" Del gives cooking classes too! "Marketing is the key to any business," Del states. "We use every event we do to advertise, rather than costly print, radio, or TV ads which are not always effective for our market. Clients telling their friends are the best way to grow business." Free monthly dinners held for the public introduce services advertised through existing clients,
Photo: Jane Belt
press releases, cooking classes, chef demos at farmers markets, and recreation centers. "We have a large email list for sending a weekly newsletter about upcoming events. We obtain e-addresses at street fairs and other events," Del says. A catering event can be 500 meals. Street fairs can reach 1000 wraps and salads in a day. When considering a catering business, it is essential to think about having a very streamlined kitchen. When Del moved into The Wellness Forum, they hired an architect and general contractor to build the kitchen. They got licensing from the city health department to operate a commercial kitchen. The architect was vital to the commercial installation; he knew code, produced required drawings, and had a working relationship with the contractors. Building a commercial kitchen can cost over $100,000 depending on size, equipment, and location. Del had his built for less than $100,000 by buying used equipment when possible and keeping it low-tech. Efficiency is a must, especially in a small area. Del's area is about 18x14' housing a tenburner stove, two ovens, and one convection oven. The other essentials are three prep tables, a commercial scale, a producewashing tub, and a two-door reach-in refrigerator. Del discovered that this is enough room for two prep cooks and a dishwasher. Storage for some dry goods, a walk-in refrigerator, and freezer are just outside the kitchen for easy access. Bulk supplies are in
American Vegan 9--1, SUMMER 2009
a warehouse. A break room beside the kitchen is used to package and label mixes for sale. It doubles as a cooking class site. With so many client requests, organizing the cooking is paramount. Del says, "Think about how many people you will need to employ. I have a full-time prep cook and part-time help of up to ten people for catering events and street fairs." For large catering events, such as weddings, art openings, private dinner parties, conferences, business meetings, and fundraisers, additional help and volunteers are needed. "When I am cooking for delivery clients I have some pantry prep done ahead--like making and freezing sauces to have on hand, but everything else is done to order for peak freshness and to allow for customized orders." The kitchen can be hectic-- ensuring cooking and cooling to the health department specifications in time to go out the door between 4 and 5pm. "I prepare the special orders with attention to menu standards. The prep cooks chop onions, prep salads, make dressings, package the food, and clean the kitchen." Culinary school was not in Del's background but cooking was. His cooking skills were mastered while cooking for his family--beginning at eight years old! His first and only restaurant job was at a vegetarian restaurant where he had the opportunity to hone many skills as assistant manager, kitchen manager, baker, chef, menu developer; and in staff hiring and training, and customer service. He said, "I led the menu to more vegan options, including vegan desserts--which helped pave the way for my vegan
bakery." From 1997 to 2001, Del operated Del's Bread out of a food co-op, and then a public market in downtown Columbus called The North Market. Del's typical workday begins at 5:30am by checking overnight email and voice messages for his new orders. He makes a shopping list and heads to the local suppliers, first being his food co-op (where he also sells his food retail). Most food he uses is organic, so he depends on the co-op to have a variety of fresh items, featuring seasonal and local produce at good prices. Dry goods come from a large natural foods distributor who delivers weekly. He gets most of the food prep done by noon or 1pm so it can be cooled and packaged for delivery later in the afternoon. Del's secrets to keeping up with the requirements of such a demanding job: "I work out twice weekly with a trainer, practice Bikram yoga, eat a healthy vegan diet, and occasionally go to a movie. And, believe it or not, I love to cook for my friends. Since coming to The Wellness Forum over two years ago, I have lost weight and have more energy." Del has the energy for what he enjoys, "I have a great passion for good food and the creative process, and I love sharing it with others. It gives me great pleasure. I love showing people that a vegan diet can be fun, healthy, and very tasty. It is exciting to see the light bulb go on when someone tries my food for the first time and really likes it!" 1. 2. 3.
Del's advice for beginning a vegan food catering business: Learn the laws in your area.3 Each state has its own laws for food production. Learn about home-based businesses, incubator kitchens (shared spaces for producing foods for resale), and operating commercial kitchens. Your business must be licensed with the local health department. Most have websites. Have enough capital.4 Save money and/or get small business loans and grants. Good financing is essential to successful business. Be ready for the slow process of building up a clientele. Create a Business Plan.5 A good business plan is a working model for your business. Be organized. It can help you deal with unforeseen events and it can help you make important decisions about your business--when to buy the new building, whether to lease or buy equipment, when to hire new employees, etc. Find a mentor.6 If you have never run a business, find someone who knows the ropes and can help guide you through tough spots. Learn about the market in your area for your product or service. Are there other businesses like yours? How long have they been in business, and are there ways to do what they do in a better way? Can you fill a niche they cannot? Beware of the unknown. Learn all you can about the market, your business partner(s), and the business. Make sure what you do is your passion. You are going to spend a lot of time at this. You should love what you are doing. 4. 5., 6.
American Vegan 9--1, SUMMER 2009 15
Outdoor Wear Dear EarthTalk®: I'm planning a summer backpacking trip and was hoping to buy some of the latest green-friendly outdoor clothing. What are the best options out there today that wear as well as traditional items but without the environmental guilt? --Steve Nezhad, Boston, MA Outdoor gear and clothing manufacturers are slowly but surely beginning to work materials crafted from recycled, reused or otherwise sustainable sources into their products to create green-friendly outdoor clothing. Synthetics like polyester and nylon have been the "go to" materials for outdoor clothes, due to their moisture wicking, quick drying, and warmth retention properties. New fabrics crafted out of organic plant-based materials are replacing synthetics. ExOfficio's® TofutechTM Tee, for example, wicks moisture, retains warmth, and resists wrinkles while being made of a 100% soybased, biodegradable fabric. See Cocona®, an innovation by the Colorado-based company of the same name, is a fabric treatment derived from coconut husks discarded by the food industry that helps other traditional fabrics wick moisture, control odor, and shield UV rays.
Tofutech Tee by ExOfficio
Clothing manufacturers GoLite®, Marmot®, Sierra Designs® and Royal Robbins®, are among some 40 companies incorporating Cocona into their product lines. California-based Patagonia® uses 100% organic cotton in all of its shirts, pants, outerwear and underwear to avoid the pesticides used in the growing of conventional cotton. Patagonia also takes back its customers' discards, melting them down to use the raw materials in new jackets and sweaters. The company launched a new line of footwear constructed using organic cotton, recycled rubber soles, latex made from the milk of Hevea trees, hemp, and laces made from vegetable waste. At Oregon-based Nau, an outdoor clothing maker and retailer, every item in their diverse clothing line uses either recycled polyester from soda bottles, organic cotton or the corn-based plasticalternative polylactic acid (PLA). The company's four retail outlets were designed using reclaimed timber, energy-efficient lighting, and a "ship-to-you" program that cuts down on in-store storage space and energy usage. Consumers choose items by handling display merchandise, order using instore touch screens, and shipment is made. From EarthTalk®, c/o E/The Environmental Magazine, PO Box 5098, Westport CT 06881; submit questions at: thisweek, or e-mail: [email protected] Read past columns at: archives.php.
Sustainable Bamboo Bamboo Socks: Bamboo has natural anti-bacterial properties. It deodorizes, breathes, cools, and absorbs moisture. This natural cellulose fiber is biodegradable. Bamboo Kitchen Towels: grown without pesticides and other chemicals, more absorbent and faster drying than cotton-- extremely soft texture. Socks and towels by Arden CompaniesTM of Southfield MI. Bamboo Cutting Boards: harder than maple, nonabsorbent, resist shrinking or warping. Made by heating flattened bamboo strips which caramelizes natural sugars. Cutting board by Bradshaw Intl. Fashion Notes­Ginger Barr of Total Image Consultants Dress up "vegan" clothing can be found anywhere. Read the labels. In fact, dressy clothes are more often than not made out of manmade fibers. Lord & Taylor has a huge dressy dress department. Or shop online, go to and look at their cocktail dresses. For shoes and bags, options include:,, and For more tips on purchasing vegan fashions:
American Vegan 9--1, SUMMER 2009
Book Reviews The ENGINE 2 DIET: The Texas Firefighter's 28-Day SaveYour-Life Plan that Lowers Cholesterol and Burns Away the Pounds--Rip Esselstyn. 2009, 273pp 6јx9ј" hard $24.99. Rip Esselstyn is the Austin Texas firefighter and triathlete who challenged his firefighting colleagues to attack their nutrition habits as they would tackle a fire. When they found out that one of their team had a cholesterol level of 344, Rip led a strong and powerful fight against the fires that create the chronic Western ailments of heart attack, stroke, cancer, Alzheimer's disease, and diabetes. The firehouse lunch wagon (family-style meals) became healthier plant-based fare. When his friend's level decreased to 270, but was still not in the healthy range over a year later, Rip challenged him to eat plant-strong at home as well as at the firehouse, for three weeks-- then his cholesterol dropped to 146. Next Rip, son of cardiologist Dr. Caldwell Esselstyn, Jr. (author of Prevent and Reverse Heart Disease), created a more formal study, and invited a wide cross-section of people to try The Engine 2 Diet. The book outlines how and why to eat plant-strong in an easy-to-follow four-week program that focuses on losing weight, becoming physically fit, or reducing risk of disease. Rip never mentions the word vegan, but
promotes a vegan menu in his Fire-
fighter Diet from day one. The fire
cadet program eases into it, allowing
animal products the first week.
Published by Wellness Central,
The Engine 2 Diet presents health
reasons for plant-strong eating. Rip
encourages the continued use of a
plant-strong (as vegan as possible)
diet after the 28 days. There are
helpful tips such as how to read and
understand the truth on labels, and
plenty of hearty recipes to satisfy
even the hungriest firefighter. There
is a good chapter full of exercises
that use your body weight to train
both the cardiovascular system and
the muscular system, encouraging
everyone to exercise at least ten min-
utes a day, although 45 is better.
Rip has been featured on national
TV shows such as Today and Sunday
Morning. Journalists for Newsweek
and The Wall Street Journal tried the
plan and, noticing favorable results,
are sticking to it. This diet appeals to
many people as it requires no count-
ing calories or portion control. It is
very clear about what to eat (plants)
and what not to eat (animals). The
diet works well for losing weight
and lowering cholesterol when a per-
son begins from a standard Ameri-
can diet laden with animal products.
Underweight problems are not ad-
dressed, but as the menus and reci-
pes are sufficiently calorie-dense for
a strong Texas firefighter and triath-
lete, and vigorous exercise is encour-
aged, I would expect that the pro-
gram is good for gaining weight
when needed. Rip's back-cover
photo is persuasive.
America's approach to health
crises is to rush out the ambulance,
blare the sirens, and use dramatic
operations to fix the problems.
Americans look for the miracle cure.
Fireman Rip's alarm bell alerts read-
ers to the corrective and preventive
daily practices that can avert health-
crisis problems.
Book &Video/DVD catalog at
THE LOVE-POWERED DIET: Eating for Freedom, Health, and Joy--Victoria Moran. 2009, 244pp 7x8Ѕ" $20. In a twelve-step program (such as for alcoholics) spiritual life coach Victoria Moran recalls personal experiences to encourage readers to connect with her struggles and successes to triumph over their food addictions. Victoria--a chubby child with eating disorders--is now a beautiful energetic speaker on wellness and personal growth. The first half of the book she discusses, in easy-to-read depth, the causes of food addiction. She writes so one can identify causes of personal food addiction and learn steps to change behavior, without accusation. This journey of self-discovery enlists help from others. The second half of the book is packed with information to guide good food choices. Victoria explains why the standard American diet is "SAD" and how to choose better options with grains, fruits, vegetables, and legumes. She provides basic nutritional information, shopping ideas, and handy time charts for cooking veggies, beans, and grains. The love-powered diet is a life of love and power from the unlimited power of self-love and a healthy vegan palate. It utilizes food choices, exercise, rest, fresh air, water, sunlight, peace of mind, and compassion. Readers can gain lasting empowerment, a healthy weight, and appreciate the body as a work of art for its rarity, beauty, and value. o
American Vegan 9--1, SUMMER 2009 17
Product Review: Raw Crackers and Breads Paulette Eisen
The Raw Foods movement has spawned many cottage industries over the past few years. Some of these industrious people have managed to get distribution of their products in natural food co-ops and independent health food stores as well as in Wholefoods®. I applaud all of them. I know how labor intensive and difficult it is to do. Unlike many packaged-food suppliers, who develop products that appeal only to people's taste buds at the cost of good health and nutrition, these raw-food pioneers try to deliver nutritious products that taste good and are made with the highest quality ingredients. For this review, I sampled only savory raw breads and crackers. All were made with organic ingredients. I based my evaluations on packaging, texture, and taste, with a 4 as the highest rating. I was very pleased to see that some of the
packaging included nutritional information as
well as an expiration date. Many of the packages
were biodegradable.
All the crackers had flax seeds in them--a
great way to get one's essential Omega 3 oil. I
personally like to use these crackers as a base on
which I spread some raw pesto and then top with
a nice thick tomato slice. They are also lovely
with raw or regular hummus.
I have included the website information for all
the kind suppliers who sent me their samples for
this review. I certainly give everyone a 4 for ef-
fort but, based on comparing all the crackers and
breads, there are a couple that definitely stand
out. The crackers from One Lucky Duck® and
from Love ForceTM were
fabulous. They received my
highest rating both for tex-
ture and flavor. The great
thing about the size of the
Love Force crackers is that
they are large enough to use
as a crust for making raw
pizzas. Let's quack with love
for raw crackers! Photos from websites
Raw Crackers
Lunch under the trees on the southeast lawn.
The annual American Vegan Society Garden Party, on Sunday May 24 2009, was attended by well over a hundred guests of all ages. Supplementing our usual lunch menu (bean burgers, asparagus, salads, strawberries and cake--see American Vegan 8-2 for recipes) were vegan "meatballs" from Veggie Brothers LLC. We were proud to feature a product from this company--see their business card on page 26. Ursula Dinshah and Frances Rea made salads and patйs. Carob cakes were baked by Melissa Maly. The nettle-mint tea, Red Zinger® tea, and juices ran out--thereafter herb flavored water flowed from the coolers! Cupcakes were donated by Vegan Treats of Bethlehem PA.
American Vegan 9--1, SUMMER 2009
Attend next year!
CRACKER Rosemary Quackers Italian Zest Golden Flax Mexican Harvest Mustard Flax Onion Garlic Golden Flax Hemp Flax Original Golden Flax Sun-flax Original Sun-flax Rye Sun-Flax Italian Sun-Flax Focaccia Vitacrisp Original Dill Vitacrisp Nacho Cheez Vitacrisp Indian Spice Vitacrisp Chipotle Outrageous Onion Bread Dill Kimchi Rosemary Kimchi Italian-Whole Life Flax Crisps Mexican Life Flax Crisps East Indian Life Flax Crisps Greek Life Flax Crisps Herb Garden Life Flax Crisps Italian Luna Nori Green Sunflower Seed Bread Tomato Basil Corntilla Chips Jalapeno Flax Pesto Sea Tomato Basil Garden Herb Sea
great crunch and flavor
light, crispy Italian flavor, seeds stick to teeth
great Mexican flavor
lovely mustard flavor
2.5 good
2.5 nice flavor, hemp seeds add crunch
2.5 plain-good to show off topping
3.5 great hard texture, really good flavor
3.5 great rye flavor
my favorite 2.5 mild flavor, crumbly, lacks re-sealable pkg. 2
not a winner 2.5 nice Indian flavor 2
did not enjoy, flavor okay 2
too greasy, flavor ok, stringy onions, good pkg 3
crunchy, solid texture, great kimchi ingredients 3
good flavor
light crispiness, good flavor, nice package
nice balanced Mexican flavor
very good flavor
2.5 okay flavor
2.5 okay flavor 2
thick, dry texture, lacks resealable package 2
flavor just okay 1.5 not a winning flavor 2
too thick, dry and crumbly, nice flavor 2
not enough crunch, not great flavor, nice pkg 3.5 great crunch and flavor 2.5 texture is not good, flavor okay 2
light crispy chip texture, flavor okay, great pkg 2
flavor just okay 2.5 best of the three in flavor from this company
Erin Williams, a campaign coordinator at the Humane
Society of the United States, is coauthor of Why Animals
Matter: The Case for Animal Protection. Her talk focused
on why farm animals matter. She knows them well, having
grown up on a dairy farm. Erin recounted the pivotal three-
year relationship she had with her 4H calf.
John Bodrog from the WhiteWave Foods soymilk
manufacturing plant in Bridgeton NJ gave us a video tour
of the facility, and a PowerPoint presentation from
WhiteWave. He talked about how soy milk is an environmentally sustainable product. Both speakers were received with great enthusiasm, and there were many penetrating questions from the audience. The afternoon included a short membership meeting. Gabriel Figueroa was re-elected for a 3-year term on the AVS Council.
Mary K. Lombardi & Friends played a lively selection of musical numbers, enjoyed by an audience sitting in the shade or dancing on the driveway. Mary enthusiastically uses her talents to help animals whenever she can. Bookroom business was brisk.
2010 will mark AVS' 50th Anniversary.
American Vegan 9--1, SUMMER 2009 19
Children's Health: EATING VEGETABLES! with Freya Dinshah Americans are not eating enough fresh fruits and vegetables. Surveys show less than a third of our children eat even the minimum recommended two servings of fruit and three servings of vegetables each day.
Fruits and vegetables are major sources of nutrients essential to growth and development-- including vitamins A and C, folate, calcium, fiber, antioxidants, and phytonutrients--in the right balance for maximum health. Dietary supplements are no match for eating the fruits and vegetables themselves. In September 2007, Vesanto Melina RD MSc addressed children at an after-school program in Southern New Jersey. She encouraged them to identify parts of plants they eat, and in the process introduced them to some new fruits and vegetables. Everyone enjoyed the snack of raw vegetables, whole-grain crackers, and hummus dip; fresh figs, wild persimmons, and peanuts in the shell. (See American Vegan, Winter 2008.) For several years, I have been a volunteer tutor at this afterschool program held at the Newfield Terrace Community Center (NTCC). Tutors help with basic skills, check on Homework assignments, and introduce children to computer work.
Vivien Guyton, the lady in charge of providing food for the children at the center each week, was impressed to see them eating so healthfully. They are used to eating hot dogs, potato chips, and cake; pizza and ice cream; grilled cheese sandwiches and candy bars; and drinking fruit drinks or soda laden with high-fructose corn syrup. The week following Vesanto's presentation, Vivien was wondering how to improve the afterschool-program snacks. I said, "How would it be if we made a vegetable soup together?" She liked the idea, so before we went home, I asked the children what vegetables they would like in a soup. "Carrots!" "Potato!" "Peas!" they called out. "Chicken!" "That's not a vegetable!" someone corrected. "Broccoli!" "Onion!" "Squash!" and so the list grew. The next Tuesday, the children, most of whom range in age from six to fourteen, took turns washing, trimming, and cutting vegetables to put in a large pot. They loved the soup, stirring it to identify what was in it as they ate.
Parents, coming to take their kids home, couldn't believe they were eating so many vegetables--and loving it. We had enough soup for parents to try, too. We have been cooking nutritious foods for sixteen to twenty children and five to eight adults at least once a month through two school years. Three children at a time come in the kitchen where we arrange for one-on-one adult supervision. On the computer we type up recipes, and write about what we are doing. Here are some comments from these kids: "I've learned a lot of things at NTCC. One of the main things was cooking...I think we did the healthy food because of the overweight problem in America and because the administrators wanted to show us new foods instead of the unhealthy junk foods we usually eat. We have eaten curry, banana dogs, vegetable soup. The best was pumpkin soup with whole wheat bread and a dip with raw vegetables. Mrs. Dinshah taught us how to cut with a knife, add spices to food, and about the food pyramid." ­Eric
American Vegan 9--1, SUMMER 2009
"Mrs. Dinshah teaches us about food from other countries...The best food I think I had there was tacos, because they had a lot of refried beans and vegetables... The food we eat healthy and delicious. So if you like to come down here, we would really like you to visit." ­Jamal "My favorite meal was baked potatoes and yams with toppings. I am also a fan of the fruit juice provided (half 100% juice, half seltzer water)." ­Trevor "Very healthy and delicious for us compared to all the fats and greasy things we always eat. I am lucky to try some of these things because some people would look at the food and turn their heads. Not going to lie, I did the first time. But after you try it you will realize that it tastes like good food and wouldn't mind trying it again. I have always wanted to try different kinds of food: Chinese, African, Mexican, Ameri-
can, and French, but never learn about the nutritional value
thought of trying vegetarian food. of what we serve. In the effort to
Sometimes I wonder about the improve their consumption of
people that make this food. I fruits and vegetables, and whole
wonder if they ever wanted to try grains, I have also been able to
our kind of food, and if they did tell them about good plant-protein
what they would think." ­Kendra sources--including the largely
"We made wraps with grilled unfamiliar beans, greens, nuts and
eggplant and many other fillings. seeds.
We made the wraps
often because the
students loved them
and asked for them
again and again, and
we could change
what we put in them.
We have a lot of
fun in the kitchen,
and I can't wait until
next year!"­Lena
Although I have
avoided using the
terms vegetarian and
vegan, the meatless,
dairy-free food I pre-
pare with the children is recognized as so.
Jamal, Karon, Russell, Eric, Trevor, and Lena eager to try the soup they made.
They are interested to
Vegetable Soup
or pot herbs: leek, thyme, oregano, etc.
Yield: 2Ѕ gallons-- 30 servings
1 pound green beans, chopped 3 cups lima beans, fresh, frozen, or canned 2 zucchini squash, diced
3 crowns of broccoli, broken
First, use a 2­quart pot. 1Ѕ cups green split peas 3Ѕ cups of water
into small pieces Ѕ pound edible-pod peas 12-oz. pkg. frozen corn
Rinse the peas with water
Additional water
and drain. Bring peas and water Salt, to taste
to a boil; then reduce heat to Parsley and spearmint, minced
simmer for one hour. Peas
Scrub or wash vegetables.
should become very soft, and purйe when stirred.
Bring water to a boil in covered pot. Adjust heat level to
Next, use a 2Ѕ gallon pot.
keep pot at a simmer for 35 to
3 to 4 cups of water
45 minutes, while vegetables
8 carrots, chopped
are cooking.
10 potatoes, chopped
Meanwhile cut vegetables to
4 onions, chopped
desired size and add to pot in
1 bunch thyme, tied with string order listed, covering with lid.
Carrots cook for the longest time, broccoli a shorter time. Add edible-pod peas and frozen corn last. Remove bunch of herbs when vegetables are tender. Finally, add the split peas which thicken the broth; stir. Add any additional water now, as required. (Doing so will cool the soup, ready for immediate serving. It is good to avoid using too much water in the beginning. It takes a long time coming to a boil, and may be excessive when vegetables have been added to the pot and squash has released its liquid.) As some people, particularly adults, are on a salt-free diet, serve them before adding salt. Fresh parsley and spearmint is added as a garnish.
American Vegan 9--1, SUMMER 2009 21
Birmingham, England; Summer 2009: The Vegan Society launches a new project to explore and explain how vegan diets and vegan agriculture can help overcome world hunger and provide future FOOD SECURITY. AMANDA BAKER looks at the underlying evidence, and outlines a plan of action to GROW VEGAN!
Nearly one billion people are currently undernourished. Future food security is threatened by increasing human and farmed animal populations, decreasing fresh water and fertile soil resources, and also the uncertain impacts of global crises such as climate change. By choosing vegan farming and diets, we can make best use of scarce land, water and energy resources for the benefit of people, animals, and the planet. Undernourishment Around the World Over 900 million undernourished people live in developing countries.1 This includes around 75 million people who were pushed into hunger between 2005 and 2007 by high food prices.2 Global climate change will cause further localized food shortages, due to phenomena such as drought, flood, and sea level rise. People who already live in poverty usually lack the resources to protect their own food supply.2 Those in poverty in the developed world-- including some 56 million under- nourished people1--are also vulnerable. These people could secure their own food supply if they could gain access to land, the skills, and other resources to grow a balanced diet. The crops which are grown to feed farmed animals worldwide are sufficient in quantity,3 and often also in quality, to feed all the humans--if we choose to stop artificially breeding animals to farm them.
Animal Farming and Global Climate Change The United Nations (UN) concluded, in their Livestock's Long Shadow report, that: "The livestock sector emerges as one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global."4 In particular, the UN concluded that human farming of animals is a significant driver of catastrophic climate change on the global scale: "The livestock sector is a major player, responsible for 18% of greenhouse gas emissions measured in C02 equivalent. This is a higher share than transport."5 (The UN estimate that 13.5% of global human greenhouse gas emissions are due to transport.6) Human farming of animals is therefore also decreasing local food security indirectly, by contributing to global climate change. The Vegan Society estimates that well-planned plant-based diets can cut the personal carbon footprint for a U.K. resident by the equivalent of around 0.88 tons of CO2 per person per year.7 Limits on Agricultural Land The projected world population of humans in 2050 is nine billion.8 The UN predicts that there will be 0.15 hectares (ha) of arable land per person by 2050 (one hectare is about 2.5 acres).9 Seven billion hectares of land worldwide are considered suitable for current intensive crop and animal farming techniques.10 There-
fore there will be a total of around 0.8 ha per person for all intensive agricultural products in 2050. Some of that 0.8 ha of land will be needed for non-food intensive crops, such as fiber and oil crops. A further two billion hectares is suitable for current forestry techniques but represents the last remaining vegetated natural areas on Earth.9 Diets which meet nutritional needs require an estimated 0.2-0.9 ha per person. The land required depends upon a number of factors, but increases as people choose to eat more things taken from animals.11 The Vegan Society estimates that well-planned plant-based diets for U.K. residents will use only one third of the fertile land currently needed for the typical British diet.7 Stock-free farming can give food security to the entire projected human population of the world in 2050. But the lifestyles which depend most heavily on human farming of animals cannot be extended to nine billion people. Scarcity of Fresh Water Supplies of fresh water are critical in food production. Irrigation enables greater crop yields than rainfed growing. Some 70% of all abstracted fresh water is used for agriculture.12 Freshwater resources, such as river flow and groundwater, can become depleted if they are used faster than they are replenished through the natural water cycle. Human farming of animals both uses and pollutes great volumes of
American Vegan 9--1, SUMMER 2009
fresh water. The UN concluded: "Overall ... the livestock sector has an enormous impact on water use, water quality, hydrology and aquatic ecosystems. The water used by the sector exceeds 8% of the global human water use."13 The UN was unable to fully quantify the water depletion due to human farming of animals. They could only quantify the water lost from soil and plants during animal feed crop growing: "Evaluating the role of the livestock sector on water depletion is a far more complex process. The volume of water depleted is only assessable for water evapotranspired by feed crops during feed production. This represents a significant share of 15% of the water depleted every year.13 The Vegan Society estimates that well-planned plant-based diets for U.K. residents use only one-third of the fresh water currently needed for the typical British diet.7 The Majority World Vegan agriculture can help small farmers secure the food supply for their own communities. A balanced diet can be grown in developing countries without relying upon farmed animals or upon expensive agricultural inputs such as agrochemicals. The people will however need a reliable source of vitamin B12, such as supplements or fortified foods.14 Draft animals are widely used on small farms in the majority world at present. However, integrated farming systems such as those developed by permaculture designers can supply plentiful nutritious plant-based food without the need to rely upon draft animals, expensive fossil fuels or exhausting human effort.15 Stockfree techniques also reduce the risks and costs associated with diseases such as avian influenza and ovine bluetongue. The United Kingdom The U.K. needs a secure food supply which cuts greenhouse gas
emissions by at least 80% by 2050,16 for a projected human U.K. population of 75 million.17 Switching to vegan agriculture can make it easier for the U.K. to meet its food security and greenhouse gas emission goals. Relying on the open world market for staple foods is likely to become significantly more risky in the coming decades, due to factors such as global climate change. Sufficient land will be released by no longer growing fodder crops for farmed animals so that there will be no need to plow former pastures.18 We can import luxury plant crops such as tea, coffee, and dried tropical fruit. Conducted fairly, such trade can provide significant cash income to farmers worldwide, while leaving them with sufficient natural re- sources to feed their own communi- ties. Vegan agriculture can support a healthy U.K. population. Wellplanned plant-based diets, based on staple crops which grow well in the U.K., can support healthy lifestyles at every age, at every stage of our development from planning parenthood, through conception, pregnancy and breast-feeding, childhood, and all ages of adulthood. Vegan diets can help people meet government healthy eating targets, such as cutting saturated fat intake, and increasing consumption of fruit and vegetables.19 Stock-free farming methods are proven to be effective in the U.K., producing good yields of nutritious food. Stock-free farms also support viable U.K. rural livelihoods.20 It is often wrongly claimed that land which is "marginal" for current industrial arable farming "must" be used for animal farming. In reality, it is possible on such land to grow, with stock-free farming methods, annual,21 shrub, and tree22 crops for food, fuel, fiber, construction materials, and other uses. Stock-free farming therefore also allows us to leave more land for the habitats of other species. Animal farmers will how-
ever need financial support to enable them to retrain and re-equip for stock-free methods. By adapting in this way, former animal farmers can reduce their future risks. For these reasons The Vegan Society says "Grow Vegan!" so that all people everywhere in the future can have secure access to nutritious food. The Vegan Society will be working with those who influence primary food production, such as U.K. farmers, the U.K. Government, and InterNational Development Organizations. We aim to demonstrate that vegan agricultural systems are viable, and have real economic, environmental, and food-security benefits. We are compiling new information on practical vegan agriculture for farmers and international development workers. We will address "frequently asked questions," such as alternatives to both chemical fertilizers and animal manures, and what would happen to so-called "marginal" land. Watch or contact Amanda Baker at The Vegan Society to find out more. Email: [email protected] or phone 44-121-523-1737 during office hours. We would be delighted to hear from people with relevant technical knowledge. References 1. "Number of hungry people rises to 963 million 2008" Food and Agriculture Organization of the United Nations (FAO). http:// (accessed May 21 2009) 2. FAO. The State of Food Insecurity in the World. Rome, Italy: FAO; 2008, p.2 ftp:// i0291e00.pdf (accessed May 21 2009) 3. International Feed Industry Federation. World of Feed global_stats.php (accessed May 27 2009) 4. FAO. Livestock's Long Shadow: environmental issues and options. Rome, Italy: FAO; 2006, p.xx a070le/a070le00.pdf (accessed May 21 2009) 5. FAO. 2006, p.xxi 6. FAO. Committee on Agriculture Twentieth Session: Managing Livestock - Environment Interactions 2007, p.2 fao/meeting/011/j9421e.pdf (accessed May 27 2009) 7. Walsh, S. using information from Williams, A.G., et al. Determining the environmental burdens and resource use in the production of
American Vegan 9--1, SUMMER 2009 23
agricultural and horticultural commodities. Main Report. Defra Research Project IS0205. Bedford: Cranfield University and Defra; 2006 Document=IS0205_3959_FRP.doc (accessed Jun 5 2009) 8. Population Division of the Department of Economic and Social Affairs of the United Nations. Secretariat World Population Prospects: The 2008 Revision; 2008 http:// (accessed May 21 2009) 9. FAO. Food Security and the Environment. Rome, Italy: FAO; 2002, p.1 http:// fsheets/environment.pdf (acsd 28 May 2009) 10. Netherlands Environmental Assessment Agency (NEAA). The Netherlands in a Sustainable World: Poverty, Climate and Biodiversity: Second sustainability Outlook. Bilthoven, Netherlands: NEAA; 2008, p.12 (taken from FAOSTAT database collections, http:// bibliotheek/rapporten/500084003.pdf (accessed May 28 2009) 11. Peters, C. J., et al. Testing a completediet model for estimating the land resource requirements of food consumption and agricultural carrying capacity: The New York State example. Renewable Agriculture and Food Systems 2007; 22:145-153 12. Turner, K., et al. Economic valuation of water resources in agriculture: From the sectoral to a functional perspective of natural resource management. FAO Water Reports 27, 2004; y5582e/y5582e00.HTM (acsd May 28 2009) 13. FAO 2006 p 167 14. Walsh, S. Chapter 6 Homocystine and Health. In Plant Based nutrition and health St. Leonards-on-Sea, UK The Vegan Society; 2003 15. Burnett, G. Permaculture: A Beginner's Guide (2nd edition) Westcliff-on-Sea, UK: Spiralseed Publications; 2008 16. United Kingdom Parliament. Climate Change Act; 2008, p. 1 http:// ukpga_20080027_en.pdf (acsd May 21 2009) 17. Statistical Office of the European Communties (Eurostat). Population projections portal/product_details/dataset? p_product_code=TPS00002 (accessed May 21 2009) 18. Hall, J., and Tolhurst, I. Growing GreenOrganic Techniques for a Sustainable Future Altrincham: The Vegan-Organic Network; 2006 19. Walsh, S. 2003 20. Information for an 7.7 ha horticultural enterprise from Tolhurst Organic Produce (accessed May 26 2009) 21. Hall, J., and Tolhurst, I. 2006 22. The Agroforestry Research Trust Agroforestry News (accessed May 26 2009)
NOTICES: S.P.E.A.K. (Supporting and Pro- moting Ethics for the Animal Kingdom) has begun publication of Good Karma, a free Chicago-area magazine. The 16-page quarterly focuses on the environment and green life issues, vegetarianism/ veganism and health, spirituality, and the arts. SPEAK has almost 50 humane educators, across the U.S. and Canada, who offer presentations on many animal rights topics--to children, adolescents, and adults. For more information: ESTV Ready for anytime viewing, hosted by Caryn Hartglass; produced, written and filmed by Gary De Mattei, music by Barry Hartglass. Going Green Episodes prepare Breakfast with Oats, and Power Lunches. The GG Travel Journal visits New York City (2009 Veggie Pride Parade), Florida (an organic garden, Sublime Restaurant), and San Francisco (farmers market, Millenium Restaurant.) Feature series with Professor T. Vert de Qualitй include History of the Veggie Burger. Interview shows, and more. Like to Cook? VEGAN COOKING CLASS Listings
HELP AVS SPREAD THE VEGAN MESSAGE! and are search engines that donate half their revenues to the charities their users designate. You use them just as you would any search engine, and they are powered by Yahoo! Go to or and enter American Vegan Society as the charity you want to support.
Japan Vegan Restaurant Pocketguide by Herwin Walravens features more then 110 restaurants, all 100% vegetarian/vegan in Japan's major cities. Each restaurant has one page of text with detailed restaurant, menu and ingredient information, photos, and a clear map designed to lead you from the nearest public transport to the restaurant. Bilingual in Japanese/ English. Cost: 1970 yen. Available at various locations listed online at, or mail order from [email protected] GREEN EARTH TRAVEL: Destinations that Make a Difference Looking for adventure, luxury, and opportunities to help animals? Green Earth Travel organizes "good deed" vacations, combining travel and volunteering. Owner Donna Zeigfinger also coordinates veg-friendly travel and vacations that allow you to travel without food issues. Services include custom vacations, groups, cruises, eco-adventure, family, and fundraising trips. Ph: 301-229-5666, 1-888-246-8343,, Obituary Aini Koski, 88, died March 29 2009 in Deerfield NH. She was a Life Member of American Vegan Society--for at least 35 years. Aini credited the 1975 World Vegetarian Congress (hosted by the North American Vegetarian Society) with planting many seeds in her life for practical service. Aini was a proud mother and grandmother. Her daughters Norma and Sandra run vegan businesses in Northwood NH: Susty's Cafe, Radical Vegan Foods, and Great Goods for Organic Living. The American Vegan Society thanks Aini's friends who made donations in her memory.
American Vegan 9--1, SUMMER 2009
RESTAURANT REVIEW: Studio City, CA SunPower Natural Cafй brimmed with diners at its Grand Opening Celebrity Costume Party AllYou-Can-Eat Buffet, on June 13 2009, in Studio City. Guests sat at faux-cherrywood tables, feasting on the restaurant's raw vegan salads and entrйes. More people dined at temporary tables set up in the spacious spotless kitchen where Rawsheed, SunPower's culinary master, works each day. The restaurant buzzed with the noise of guests enjoying green salad, raw kale salad with balsamic dressing, raw pizza, raw barbeque burgers, SunPower burgers, raw tacos, and kelp noodles. Servers squeezed through the packed room, replenishing the buffet and going from table to table ensuring that diners tasted SunPower's famous raw tacos; cacao, strawberry, and sweet-kale cashew shakes; and raw cacao "cheesecake" sweetened with agave. Later in the evening, Rawsheed performed an original song. He urged the audience to join him in singing "SunPower", several times. His daughter Sierra, 13, performed a song she composed. Both Sierra and younger sister Brittney, 11, have grown up in the raw and vegan food business. SunPower, in the heart of Studio City's entertainment district, was opened in May by Rawsheed and business partners/ friends of 12 years, Rebecca Smith and Ron Russell. The sunflower yellow storefront offers a bright new choice in raw and vegan food-- available to Universal Studios, radio station KPFK, and other busiRaw Supreme Pizza nesses. And although
Online at the word vegan does not grace the storefront; their aim is to help people make the transition to a vegan diet. "We don't want to scare people off with the vegan label." Nevertheless, customers tell Russell, "We could be vegan after eating here!" Rawsheed began his raw food journey 16 years ago when he met his spiritual teacher. In late 1999/early 2000, he introduced a raw and fresh-foods line under his name at Whole Foods Market. He catered events, and in the last nine and a half years has introduced his raw creations to 60 cities--making a name for himself and facilitating what he said is "a global mass transformation" to a healthier way of eating. In 2008 Rawsheed and his partners decided to rebrand Rawsheed's label as SunPower Natural Foods. His food was awarded "2nd Best Vegan Food in Los Angeles" at World Vegan Day in November 2008.. Since the restaurant opened, they have enjoyed a regular fol- Kale Salad with Orange Slices lowing of local and well-known actors, including comedian Andy Dick. Their location has an added advantage: it formerly housed a company that made fruit bouquets, so meat has never been prepared there. Whole Foods Market, Follow Your Heart, and other natural foods markets carry SunPower Natural Foods. Rawsheed also helps other vegan chefs market their products. His goal, he said, is to "make a change for humans, animals, humanity, and our planet as a whole." Reviewed by Andrea Zollman. Rebecca, Rawsheed, & Ron Photos by Andy Mars and from SunPower website SunPower Natural Cafй, 3711 Cahuenga Blvd Studio City CA 91604. Phone: 818-308-7420.
American Vegan 9--1, SUMMER 2009 25
VEGAN HEALTH STUDY Participate in nutrition research, investigating the long-term effects of vegan diets, by any or all of these ways: · Complete a questionnaire. · Provide blood and urine samples for lab testing--fee charged. · Donate tax-deductible funding. Michael Klaper, MD, Director Institute of Nutrition Education & Research 1601 N Sepulveda Ave #342 Manhattan Beach CA 90266
VEGFAM feeds the hungry without exploiting animals VEGFAM Cwm Cottage Cwmynys, Cilycwm, LLandovery, Carmarthenshire SA20 0EU, WALES, U.K. Checks to American Vegan Society designated projects only or projects & administrative costs, and marked for overseas relief will be forwarded in Јs Or Vegfam's online giving facility can be used from the U.S.
Vegan "meatballs" from Veggie Brothers LLC were on the menu at American Vegan Society's Annual Garden Party this year. We were proud to feature a product from this company which offers a valued service and an expanding menu to its customers. Visit their website for bulletins and special offers.
Charlie Trotter Honors Great Chefs Cook Vegan in Chicago One of the truly great chefs of the world, Charlie Trotter, at his flagship restaurant in Chicago, hosted a luncheon to celebrate Linda Long's Great Chefs Cook Vegan. Trotter welcomed 22 media people and several local chefs to dine on six courses from the book in which he is one of the fea- tured chefs. The meal ended with his wonderful Mignardises (chocolate truffles): Linda appeared with his pastry chef, Della Gossett, on Chicago local television to demonstrate this simple-to-make recipe. Left: Great Chefs Cook Vegan, by Linda Long, a food photographer and journalist. Above right: Charlie and Linda share a "bump" handshake at Charlie Trotter's Chicago restaurant.
WORLD'S BEST! Paris France, July 1 2009: Great Chefs Cook Vegan by Linda Long (Gibbs-Smith) was named the Best Vegetarian Cookbook in the World at the Gourmand World Cookbook Awards this year. 17 countries competed.
ORDER BOOKS FROM: American Vegan Society, PO Box 369, Malaga NJ 08328 Phone: 856-694-2887, Fax: 856-694-2288 Free shipping by media mail within the U.S. 20% DISCOUNT TO AVS MEMBERS ON ALL BOOKS! 30% DISCOUNT FOR ORDERS OF 10 OR MORE BOOKS! See complete Book & Video/DVD Catalog at
American Vegan 9--1, SUMMER 2009
COOKBOOKS: The 30-MINUTE VEGAN: Over 175 Quick, Delicious, and Healthy Recipes for Everyday Cooking Mark Reinfeld and Jennifer Murray; fwd: Deborah Madison. Healthy recipes accessible for everyone. 8pp fullcolor photos. 2009, 376pp 7x9ј" $18.95. The Complete Idiot's Guide to EATING RAW: A Fresh Approach to Eating Well ­With Over 150 Delicious Recipes ­Mark Reinfeld, Bo Rinaldi, and Jennifer Murray. Explains raw foods' healing and energyboosting benefits and anti-aging properties; sources of calcium and protein. 2008, 350pp 7Ѕx9ј" $16.95. LICK IT!: Creamy, Dreamy Vegan Ice Creams Your Mouth Will Love ­Cathe Olson. Slightly sinful to healthy recipes; frozen treats that rival gourmet ice cream. 2009, 144pp 8x9ј" $14.95. The SUBLIME RESTAURANT COOKBOOK: Florida's Ultimate Destination for Vegan Cuisine ­ Nanci Alexander. Elevates health food to haute cuisine; a favorite eatery for celebrities. 12pp full-color photos. 2009, 138pp 8x9ј" $19.95. VEGAN BRUNCH: Home-Style Recipes Worth Waiting Up For from Asparagus Omelets to Pumpkin Pancakes Isa Chandra Moskowitz. Delicious diner-style breakfasts. 92 full-color photos. 2009, 254pp 7x9" $19.95. VEGAN LUNCH BOX AROUND THE WORLD: 125 Easy, International Lunches Kids and Grown-Ups Will Love! ­Jennifer McCann. Her second lunch-box book has two parts, beginning with kids' vegan lunch menus from 13 regions of the world. Part two contains all the recipes. Many double as family dinner recipes, with innovative use of leftovers for lunch. 2009, 287pp 7x9" $18.95. The VEGAN SCOOP: 150 Recipes for Dairy-Free Ice Cream That Tastes Better Than the "Real" Thing ­Wheeler del Torro. Bursting with innovative flavor combinations, tasty toppings, and irresistible accompaniments, these recipes are more nutritious than traditional ice cream. 112 full-color photos. 2009, 240pp 7Ѕx9ј" $19.99.
NEW BOOKS The VEGAN SOULFOOD GUIDE TO THE GALAXY: Your All-In-One Guide for Soulful Vegan Recipes, Grocery Shopping, Dining-Out, Nutrition and More! ­Afya Ibomu; fwd: Queen Afua. Be a soulsatisfied vegan! Includes tips on understanding food labels, meal planning, improving your overall health, and more! 16pp full-color photos. 2008, 192pp 6x9" $25.00. Includes DVD about tofu, with three recipes. The VEGAN TABLE: 200 Unforgettable Recipes for Entertaining Every Guest At Every Occasion ­ Colleen Patrick-Goudreau. Crowned the "Vegan Martha Stewart" by VegNews Magazine, the author provides a one-stop source for creating the perfect meal for intimate gatherings of friends, holiday feasts, children's parties, romantic meals, and more. 61 full-color photos. 2009, 304pp 7Ѕx9ј" $19.99. ACTIVISM, HISTORY, PHILOSOPHY: An AMERICAN TRILOGY: Death, Slavery, and Dominion on the Banks of the Cape Fear River ­ Stephen M. Wise. Magnificently researched, shows the single source of the three great ethical dilemmas in U.S. history. 2009, 298pp 6Ѕx9ј" hard $26.00. The ANIMAL ACTIVIST'S HANDBOOK: Maximizing Our Positive Impact in Today's World ­Matt Ball and Bruce Friedrich. Makes a case for reasoned, impassioned, and joyous activism through effective and efficient advocacy. 2009, 140pp 5x8" $15.00. The PRACTICAL PEACEMAKER: How Simple Living Makes Peace Possible ­Kate Lawrence. A conscious commitment to using the least of the earth's resources while enriching our lives in other ways. How to analyze time commitments and enjoy living compassionately in the present--general guidelines, helpful examples, wise parables. 2009, 154pp 5x8" $16. PRISONED CHICKENS, POISONED EGGS: An Inside Look At The Modern Poultry Industry ­Karen Davis, PhD. Centuries of bird abuse, up to the "freerange" farce. Give one to an ovo-vegetarian friend! 1st Ed.1996 176pp 5Ѕx8Ѕ" SALE was $12.95, now $5. 2nd Ed. 2009, 223pp 6x9" $14.95. The VEGAN MONOLOGUES: Collected Essays ­ Ben Shaberman. Smart and wry, Shaberman parlays a unique sense of humor into a readable tome about the joys and tribulations of veganism that both vegetarian and non-vegetarian will enjoy. 2009, 128pp 6x9" $12.95.
New DVD: LATEST IN CLINICAL NUTRITION 2009--Michael Greger MD. 2-DVD set, 3 hours total, $20.00. Yearly compilations of the most important findings from the world's scientific nutrition literature. Details: Order now from AVS. American Vegan 9--1, SUMMER 2009 27
BOOK REVIEW: For vegan parents, it's a dilemma to find highquality nonfiction books that explain veganism to our young children, and to our children's friends. Ruby Roth fills this gap with her first children's book, written in response to interest in vegetarianism shown by children in her after-school art class. That's Why We Don't Eat Animals is factual, tackling the subject of animal rights in a format appropriate for children. The book groups our planet's inhabitants as earthlings, and defines vegetarian and vegan. It talks about the animals children are most likely familiar with, their pets. If these members of our families have certain rights, why can't we give all animals similar consideration? Using geometric shapes such as ovals, triangles, and rectangles, she brings her animals to life with a rich palate of acrylic colors. Chickens peck at seeds, pigs roll in the mud, and cows play in the pasture. She counters these scenes with images of factory-farmed animals: chickens crammed into a battery cage--one chicken appears to have a tear in its eye; cows in a barn living in darkness--with the exception of a single beam of light that cuts across ominous dark-blue and gray-hued shadows. Light and dark blue and a hint of green mirror the depth and mystery of the ocean. Children see glistening fish and a diversity of sea life and learn of their importance to this ecosystem. Then a stormy sea interrupts the calm deep. The browns and grays of the ocean
contrasted with the yellow sky supply an eeriness as a fishing ship casts a net, ensnaring fish and other marine animals that struggle to escape. The fishing industry kills billions of these wonderful animals each year. Roth asks the reader to imagine an ocean void of all animal life. This question requires pondering, and a caring adult reading this book to a child can facilitate the discussion, or any questions that might arise. Spectacular rainforests give way to vast cattle ranches. Wild animals are stranded by loss of habitat. Finally, a promise that the Earth will heal itself, and we will grow healthier, if we make ethical dietary choices and respect all life. Roth does not portray a happy farm scene, but gives her readers the truth: animals, most caught up in a cruel industrial complex, are denied basic rights. Using animals for food has a detrimental impact
on the environment. While some parents' initial reaction might be to shelter their children from these scenes, here is an opportunity to introduce an important subject. Rather than using gore or violence, ingenious use of color and style conveys various moods--from the playful to the bleak. That's Why We Don't Eat Animals is a great read-aloud book for children and a parent or other adult to share. For children aged four to six, the adult can summarize some of the longer passages. Reviewed by Andrea Zollman, a vegan, living in sunny Southern California with her vegan husband, Sam, and their vegan son. THAT'S WHY WE DON'T EAT ANIMALS: A Book About Vegans, Vegetarians, and All Living Things--Ruby Roth. For ages 4-10 years. 50pp full-color-illustrations. 2009, 54pp 11Ѕx9ј" $16.95.
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AUTHOR APPEARANCE AND READING More than 60 children and parents gathered at the Sherman Oaks California Storyopolis bookstore on June 6 2009 for the launch of Ruby Roth's Picture book, That's Why We Don't Eat Animals. As Roth read, children munched on Uncle Eddie's vegan cookies and sipped Rice Dream's rice milk. Parents held infants and toddlers while older kids sat on the floor, some hugging stuffed animals. In her opening remarks, Roth told the audience that she was wearing vegan shoes. Then she read her book in its entirety, pausing at several points to engage the audience. Roth asked if any of the children had pets. Later, she shared that "the calves play Follow the Leader."
Ruby Roth and her attentive audience. Photo: Andy Mars The premiere drew families from the local vegan and nonvegan communities alike. One vegan family shared some of their thoughts. "I thought [the book] was really good," Massie, 6, said. Her brother, Max, 7, said he learned more about animals. Their mother, Heather, said it was a nice book for them to have and to share the reasons for being vegan with their friends. Some kids were so swayed by the book that they questioned their animal consumption. "The pigs were really cute," said Poetry, age 9. "I don't know if I'm going to eat much meat anymore." And Sadie, 7, learned that chickens raised for food live in cages. Their mother, Cynthia, said that they were close to taking steps to become vegetarian. Vegan or not, the audience enjoyed the vegan cookies, returning for more after the reading. People purchased books and waited in line for Roth to sign their copies. Roth, a vegan since 2003, lives in Los Angeles. She has degrees in Art and American Studies. o
Morality · Academics Reasoning · Social Action First of its kind, Mars Academy opened in the west San Fernando Valley of Los Angeles in Spring 2009. It is affiliated with the Camp Exploration totally-vegan summer-camp programs. Not just unique in its ethical, ecological, and nutritional approach, Mars Academy is a revolution in education. Director Andy Mars PhD believes that, "Every child has learning differences because every child learns differently, and, therefore, every child should be taught differently!" Each day, Dr. Mars has personally prepared vegan lunches for his students. For information on these programs, go to websites: Mars Academy: or Camp Exploration: or (CE programs are now in their 16th summer. See Fall 2004 article in American Vegan 4-2) Free weekend programs are also available to children in the Los Angeles area, engaging children in hands-on community-service programs, with the affiliated nonprofit organization. Phone 818-344-7838, or write Dr. Andrew Mars, 6716 Kurl Way, Reseda CA 91335.
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EVENTS & CONFERENCES in U.S.A. NEW YORK New York's Capital Region Vegetarian Expo, Saturday September 19 2009, 10:00 am-5:30 pm at Saratoga Springs City Center, 522 Broadway, Saratoga Springs NY 12866. Nationally renowned speakers. Free admission. Hosted by the Albany Vegetarian Network, PO Box 1617, Latham NY 12110. Ph: 518-686-7486,, [email protected] CALIFORNIA 10th Annual World Veg Festival Weekend, October 3 & 4 2009, 10am-6:00pm at San Francisco County Fair Bldg, Golden Gate Park, 9th Ave at Lincoln, San Francisco CA. Vegan cuisine, demos, entertainment, and more. Featured speakers: Robbins, Mills, Harris, Katz, Freston, PatrickGoudreau, Lyman, Soria, McCarty. Presented by San Francisco Vegetarian Society with In Defense of Animals. SFVS, PO Box 2510, San Francisco CA 94126, Ph: 415-273-5481, CALIFORNIA 8th Annual Healthy Lifestyle Expo, October 16 to18 2009 at Warner Center Marriott, 21850 Oxnard St, Woodland Hills CA 91367. Presentations by leading health experts on heart disease, permanent weight loss, and cancer. Presented by VegSource Interactive Inc, 19360 Rinaldi St, Ste 438, Northridge CA 91326. Ph: 818-349-5600, Fax: 818-337-1957, MASSACHUSETTS 14th Annual Boston Vegetarian Food Festival, Saturday October 31, 10am-6:00pm - Sunday November 1 2009, 10am - 4:00pm at Reggie Lewis Athletic Center, 1350 Tremont St at Roxbury Crossing, Boston MA. Expanded to two days, this event includes food samples, exhibitors, and more. Speakers: T. Colin Campbell, PhD, Michael Greger, MD, and many more. Boston Vegetarian Society, Ph: 617-424-8846,, [email protected] CALIFORNIA World Vegan Day, Sunday November 1 2009, Los Angeles CA. Information as it becomes avail- able at: Sponsored by Veg Kids and Kids Make a Difference, PO Box 572572, Tarzana CA 91357,, [email protected] Vegan Day Events World-Wide will be listed at INTERNATIONAL EVENTS
CANADA 25th Annual Vegetarian Food Fair September 11 to 13 2009 at Harbourfront Centre, 235 Queen Quay West, Toronto ON M5J 2G8, Canada . Food samples, exhibitors, presentations, cooking demos. Toronto Vegetarian Association, 17 Baldwin St 2nd Fl, Toronto ON M5T 1L1, Canada. Ph: 416-544-9800, Fax: 416544-9094, 2nd West Africa Vegetarian Congress Oct 29 to Nov 2, 2009. in Accra, Ghana Korblah Wisdom from Ghana is putting together an exciting program for the congress. INDONESIA 4th Asian Vegetarian Congress, November 6 to 10 2009, Batam Island, Indonesia, Ph: 62-811-996-998,, [email protected] 39th IVU World Congress 2010, October 1 to 7 2010, Jakarta-Bali, Indonesia, sponsored by the Interna- tional Vegetarian Union. Information, as it becomes available at:
See AVS' website: Check for updates throughout the year.
American Vegan 9--1, SUMMER 2009
Subscribe to American Vegan Make payments to American Vegan Society & receive 20% or greater discount on books purchased from AVS. Enclosed: .....$20 per year .....$10 Student/Low Income .....New subs. .....Renewal .....$200 Life Membership .....$500 Life Patron .....$1000 Life Benefactor .....I'm learning about vegan living. .....I am a new vegan. .....I have been vegan .....years. Remarks: Name, Address, City, State, Zip-plus 4:
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Your Address Label Above your name is the year of your membership expiration. If you are a Life member, you will see "Life". If you have inquired but not yet joined, "Inq" appears above your name. DEFINITIONS VEGAN: Uses no animal-source food or clothing. TOTAL VEGETARIAN: Uses no animal-source food, vegan in diet only; still using some animal items such as leather, wool. VEGETARIAN: Uses no flesh, fish, fowl (products of slaughter), still using milk or dairy products. (lacto-vegetarian), or eggs (ovovegetarian).
AMERICAN VEGAN SOCIETY MEMBERSHIP BASIC MEMBERSHIP is open to all: vegan, vegetarian, or non-vegetarian. ADVANCED Membership (voting, office holding) is open to vegans practicing Ahimsa (send for application form). MEMBERSHIP/SUBSCRIPTION is $20 per calendar year (3 print issues & website). ($10 student/low-income within U.S.A). Join before midyear, receive back issues, or join later and you're on to end of next year. Pay by check/money order/credit card (Visa, MasterCard, Discover, or American Express). LIFE MEMBERSHIP is $200; Life Patron $500 or more; Life Benefactor $1000 or more. Each type includes lifetime (your or AVS, as the case may be) American Vegan subscription. Each type payable at one time or in installments, normally completed within two years. IRS REGULATIONS permit tax-deductibility for all actual contributions (including Life Membership donation beyond the first $100--due to the value of the lifetime American Vegan subscription). FEES paid for annual membership, or books, tapes, conventions, etc. are paid for value received so are not tax-deductible according to IRS regulations. CANADA: Please remit in $U.S. only, by International Postal Money Order, or Bank Cashier's Draft on account in a U.S.A. bank. Or use credit card. OVERSEAS: U.S.$25 air mail. As above; or United Kingdom personal check in Sterling at current exchange rate.
American Vegan Society Together we explore and apply compassionate living concepts, and reflect on the beauty of life. We learn: How to save the animals. How to revere the Earth. How to care for ourselves. Learn to live in harmony, creating a better world for all. People follow a vegan lifestyle for ethical reasons, for health, for the environment. A vegan diet is an adventure in taste offering an amazing variety to please the palate. Vegetables, grains, fruits, and legumes are the basics from which delicious meals are made. Foods from plants best provide for all people in the world.
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At the End of a Long Day, Del Sroufe Packs a Final Vegan Meal, Made-to-Order for a Customer. "Have You Thought About Running a Catering Business?" story, page 14.
American Vegan 9--1, SUMMER 2009

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