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EAT GREEN LIVE WELL
LESS WASTE,MORE TASTE!
SPRINGMEALS
GONUTS!CASHEWS
5 WAYS
NO TIMETO COOK?
SLOW-COOKEDMEDITERRANEAN
STEWS
April/May 2014 vegetariantimes.com
ROASTEDCARROTSAND CHERRTOMATOES CARROT-TOPESTO, p. 64
{30 SATISFYING RECIPESUNDER 400 CALORIESfresh
LUSCIOUS
ROOT-TO-LEAF
RECIPES
FAB 5-INGREDIENTSCRAMBLES
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CONTENTS ISSUE VOL. NO.
april/may
FEATURES
60DONT WASTE A BITE!Fabulous recipes to help you use
more of your seasonal produce picks.
BY SUSIE MIDDLETON
68BE A FREEZER NINJA
Freeze just about anything to save
cash, reduce waste, and eat better
every day.
BY TAMI FERTIG
721 FOOD 5 WAYS: CASHEWS
The tropical treats show their sweet
versatility in these recipes.
RECIPES BY ABIGAIL WOLFE
COVER
PHOTOGRAPHY BY Maren Caruso
FOOD STYLING BY Karen Shinto
PROP STYLING BY Ethel Brennan
EAT ROOTSAND LEAVES,
p. 63
ON THE COVER
LUSCIOUS ROOT-TO-LEAF
RECIPES 60
SLOW-COOKED
MEDITERRANEAN STEWS 40
FAB 5-INGREDIENT
SCRAMBLES 52
GO NUTS!
CASHEWS 5 WAYS 72
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April/May | 2014 | vegetariantimes.com
Issue 411, Vol. 40, No. 5.Vegetarian Times(ISSN 0164-8497, USPS 433-170) is published monthly except February, May, and
August by Cruz Bay Publishing, Inc., an Active Interest Media company. The known offi ce of publication is at 5720 Flatiron Pkwy.,
Boulder, CO 80301. Periodicals postage paid at Boulder, CO, and at additional mailing offi ces. POSTMASTER: Send all address
changes to Vegetarian Times, PO Box 420235, Palm Coast, FL 32142-0235. SUBSCRIPTIONS: Basic Rate: $19.90 per year
(9 issues); Canada: $31.95 per year; all other international orders: $43.95 per year (U.S. funds only).
DEPARTMENTS
24 VEG 101A shoppers guide to kinder,
gentler beauty products.
BY ELIZABETH BARKER
30 30 MINUTESQuesadillas get a veggie-licious
makeover.
RECIPES BY WYNNIE STEIN AND
THE MOOSEWOOD COLLECTIVE
36 ASK THE DOCReducing gas; getting protein
even with food allergies.
BY NEAL D. BARNARD, MD
40 TECHNIQUESlow-cooked Moroccan stews
are surprisingly easy.
BY CLOTILDE DUSOULIER
46 GLUTEN-FREE REDOHomemade veggie chips that
are certifiably delicious.
BY MARY MARGARET CHAPPELL
48 VEGAN GOURMETGet a taste of Mayims
Vegan Table.
RECIPES BY MAYIM BIALIK
52 5INGREDIENTSFive inspired scrambles you
can whip up anytime.
BY ISA CHANDRA MOSKOWITZ AND
MARY MARGARET CHAPPELL
84 TASTE BUDSBryant Terry pairs the sharp
bite of dandelion greens with
sweet, juicy clementines.
STAPLES
4 EDITORS NOTE
6 CONTRIBUTORS
10 COMMUNITY
15 THE BUZZ
83 RECIPE INDEX
FAB
CANT DECIDE WHAT TO
MAKE TONIGHT? HERE
ARE OUR FIVE FAVORITE
RECIPES FROM THIS ISSUE:
1Chocolate, Fruit, andNut Clusters, p. 50
2Creamy Swiss ChardGratins, p. 66
3Root Vegetable Latkes,p. 50
4Spinach Salad withCherries and Candied
Cashews, p. 74
5Crispy SeasonedVegetable Chips, p. 46
4
AN EGGS-TRASPECIALTAGINE,
p. 44
1
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April/May | 2014 | vegetariantimes.com
EDITORS NOTE
5 Habits of the Healthiest Vegansvegetariantimes.com/veganhabits
If youre looking for a little help putting the
veg back into your vegan or vegetarian diet,
check out blogger Jenn Claibornes five
essential tips on how to be a healthier plant-
based eater.
LAST CALL FOR ENTRIES!VTs 40th Anniversary ReaderRecipe ContestHelp us celebrate four decades of delicious
vegetarian cooking by entering your best
party recipes in our 40th Anniversary
Reader Recipe Contest. Get the details at
vegetariantimes.com/recipecontest.
Want to stay tapped in to all-things VT? Follow us on
Instagram (@vegetariantimesmag) for in-season
recipes, restaurant coverage, supermarket finds, and
more. Plus, we want to see the VTrecipes youre
whipping up: Instagram pics of your home-cooked
creations using the hashtag#vegetariantimes.
FOLLOW US ONINSTAGRAM
whats cookingon vegetariantimes.com
You want the tops off? Its a question Ive heard a hundred times from carrot sellers at
my Sunday farmers market. The shopper in front of me says yes, and the carrot man
deftly twists off the feathery tops, tosses them onto a small mountain of fragrant greens
at his feet, and hands her a tidy bunch of carrots.
I understand why most people want the tops off. Leave them on for more than a day or
two, and your super-fresh carrots are on the fast track to slime city. But losing the tops
means throwing away some great eating opportunities. I happily haul my carrot greens
home and stash them in the freezerthey make a magical addition to homemade
vegetable broth. In Dont Waste a Bite (p. 60), chef Susie Middleton offers an even
fresher idea: use those leaves like an herb, and transform them into a zesty carrot-top
pesto to dress up a dish of oven-roasted carrots, tomatoes, and onion.In honor of Earth Day, we asked Middleton to create several recipes using perfectly
good produce parts that often end up in the compost pileor worse, the trash. From
celery leaves and broccoli stems to radish greens and chard stems and leaves, she offers
some surprisingly tasty ways to waste less and enjoy more of your fresh veggie buys.
Elizabeth Turner
E N C H I L A D A S : M A R E N
C A R U S O
Follow me on Twitter@EditorVegTimes P O R T R A I T P H O T O G R A P H Y : L I S A R
O M E R E I N ; H A I R A N D
M A K E U P : D O R I T G E N A Z Z A N Ilove all
the leafies
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1-800-896-2396 [email protected]
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Wynnie Stein, a longtime MoosewoodRestaurant partner and cookbook author, createdthe veggie-packed recipes in Kicked-UpQuesadillas (30 Minutes, p. 30).
Food stylist Karen Shinto, who lives with herhusband and black Lab mutt in the SanFrancisco Bay Area, styled the root-to-leafrecipes in Dont Waste a Bite! (p. 60).
Actress and neuroscientist Mayim Bialikshared a few easy favorites from her newcookbook, Mayims Vegan Table, in A FamilyAffair (Vegan Gourmet, p. 48).
CONTRIBUTORS
Who or what inspires you most?
Our devoted fans who come from all over the world
sharing stories about their favorite Moosewood
recipes and cookbooks. They keep us going!
Whats your No. 1 comfort food?
Potato chipsI have to stay away from that aisle.
Whats your best clear-out-the-fridge dish?
Turkish-style pilaf with bulgur, tiny chopped veg-
etables, the last smidges of fresh herbs, and any
leftover stock.
What did you learn on this assignment?
The versatility and goodness of every part of
a vegetable, which normally we compost.
Carrot-top pesto is delicious!
Whats your No. 1 pantry staple?
Salt: fleur de sel, Maldon, kosher. I use it everyday in all meals.
Who or what inspires you most?
The ocean. It is different every day, so walking along
the shore or being in the water, taking in the sea and
air, allows me to work through my thoughts.
Whats your No. 1 pantry staple?
Raw almonds. Good as a snack or as a base for crusts
and homemade vegan cheese.
Whats your fondest food memory?
My mom used to make chicken la king when I was
a kid. Even though I picked out the mushrooms, it
was the best comfort food ever. (And yes, you can
prepare a vegan chicken la king by making vegan
cream sauce and in place of the chicken using
vegetables or a chicken substitute like Gardein makes!)
Whats your favorite kitchen tool?
I love my garlic press.
Eating heahybu ti overweigh ?
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EDITOR IN CHIEFElizabeth Turner
CREATIVE DIRECTORDaphna Shalev
Made in the U.S.A.
CHAIRMAN & CEO Efrem Zimbalist III
PRESIDENT & COO Andrew W. ClurmanSENIOR VICE PRESIDENT & CFO Brian Sellstrom
SENIOR VICE PRESIDENT, OPERATIONS Patricia B. FoxVICE PRESIDENT, CONTROLLER Joseph Cohen
VICE PRESIDENT, RESEARCH Kristy Kaus
EDITORIALFOOD EDITORMary Margaret Chappell
COPY CHIEFDon Rice
SENIOR EDITORAmy Spitalnick
ONLINE MANAGING EDITORJolia Sidona Allen
ASSOCIATE EDITORTami Fertig
GENERAL MANAGERPatricia B. Fox
VICE PRESIDENT, GROUP PUBLISHERBill Harper
310-356-2270; [email protected] ASSISTANT
Lori Rodriguez
Address editorial correspondence to:Vegetarian Times, 300 N. Continental Blvd.,Suite 650, El Segundo, CA 90245; fax: 310-356-4111We assume no responsibility for unsolicited manu-scripts and/or artwork, which must be accompaniedby a self-addressed, stamped envelope.FOR EDITORIAL QUESTIONS, CALL 310-356-4100
Subscription inquiries, address changes,renewals:CALL877-717-8923 (U.S. & Canada);VISIT vegetariantimes.com/customerserviceFOREIGN ORDERS, CALL 386-447-2398
Copyright 2014 by Cruz Bay Publishing, Inc.VEGETARIAN TIMES is a registered trademark.
Please use the content of Vegetarian Timeswisely.It is intended to educate and inform, not toreplace the care of a health professional.
ARTDEPUTY ART DIRECTOR,DIGITAL PUBLISHINGScott Hyers
ART/EDIT ASSISTANTSuzanne Feyche
PRODUCTIONPRODUCTION DIRECTORCynthia Lyons
PRODUCTION MANAGERMark Stokes
CONTRIBUTORSEXECUTIVE CHEFAnn GentryRECIPE TESTERAbigail Wolfe
NUTRITION CONSULTANTAntonina Smith
CONTRIBUTING EDITORHillari Dowdle
ADVERTISINGADVERTISING DIRECTORLorrie [email protected]
DIGITAL ADVERTISINGDIRECTORLauren [email protected]
MIDWEST ADVERTISINGMANAGERKathi [email protected]
TEXAS/COLORADOADVERTISING MANAGERTanya [email protected]
PACIFIC NORTHWESTADVERTISING MANAGERKathleen [email protected]
PACIFIC SOUTHWESTADVERTISING MANAGERGloria [email protected]
CLASSIFIED AND ADVERTISINGCOORDINATORMary [email protected]
ADVERTISING SALESASSISTANTS
Geoff Hebert
Jennifer Rodriguez
MARKETING & WEBMARKETING DIRECTORJohn Robles
MARKETING MANAGERGreg [email protected]
EVENTS MARKETINGMANAGERRachel Van [email protected]
MARKETING DESIGNERTanya Cantu
COMMUNICATIONS DIRECTORDayna [email protected]
WEB OPERATIONS DIRECTORKen Coffelt
WEB PRODUCTION ASSISTANTAllison Blake
CONSUMER MARKETINGCIRCULATION DIRECTORJenny Desjean
DIRECTOR OF RETAIL SALESSusan Rose
RETAIL SALES MANAGERBev Giacalone
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For over 100 years, Joyva SesameTahini has been providing a deliciouscomplement to meals everywhere.
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April/May | 2014 | vegetariantimes.com
COMMUNITY
Reader RecipeRoasted Corn Pancakes with
Harissa Aoli
SERVES 6
Jonathan Kurlander, of Minnetonka,
Minn., loves coming up with healthful veg
dishes his two young sons will eat: They
seem to be accepting of most things
pancake, so I expand on that theme, he
says. Harissa, a North African chile paste,
adds just a hint of smoky heat.
2 cups frozen sweet corn
cup cornmeal
cup all-purpose flour
2 tsp. baking powder
1 tsp. salt
2 large eggs, separated
1 cups soymilk
3 Tbs. Vegenaise
1 Tbs. harissa paste or
chile-garlic sauce
1 | Coat skillet with cooking spray, and
heat over medium heat. Add corn, and
cook 10 minutes, or until light brown,
stirring occasionally. Remove from heat.
2 | Combine cornmeal, flour, baking
powder, and salt in bowl. Stir in corn.
3 | Combine egg yolks and soymilk in
separate bowl, then add to cornmeal
mixture.
4 | Whip egg whites with electric mixer
until stiff peaks form, then fold into batter.
5 | Coat skillet with cooking spray, andheat over medium heat. Drop in 2 Tbs.
batter per pancake. Cook 2 to 3 minutes,
or until top is covered with bubbles. Flip,
and cook 1 to 2 minutes more, or until
pancakes are browned on both sides.
6 | Combine Vegenaise and harissa in
small bowl, and serve with pancakes.
PER SERVING (5 PANCAKES PLUS 2 TSP. AOLI)
257 cal; 8 g prot; 9 g total fat (2 g sat fat);
37 g carb; 62 mg chol; 728 mg sod; 3 g fiber;
4 g sugars
lettersKIDAPPROVED SOUP
The Japanese Noodle Soup [Technique:
Takin It Slow, March, p. 39] wasdelicious. My 5-year-old looked at me and
said, This ones a keeper! Super-easy
with just a little bit of prepgreat for
a weeknight meal.
SUZANNE | VIA VEGETARIANTIMES.COM
BROCCOLI RAAB CONVERT
Thank you so much for the broccoli raab
recipes in your January/February issue.
I had always found broccoli raab too bitter
to eat. I tried the Philly-Style Broccoli
Raab, Provolone, and Portobello Sand-wiches [1 Food 5 Ways: Broccoli Raab,
p. 69]. Instead of putting it on bread,
I put it on top of some cooked brown
riceit was delicious. I can see making
it for a quick lunch or light supper.
LESLEY RICHARDSON | OSHAWA, ONT.
BOWLED OVER
I am eating the Sesame-Ginger Broccoli
Soup [30 Minutes: Comfort in a Bowl,
January/February, p. 24] right now. It is
so delicious and perfect for counteracting
the cold weather. I used Bragg Liquid
Aminos instead of tamari. I also groundup two slices of fresh ginger from the
cooking water for a bit more ginger flavor.
Beautiful and satisfying. Dont be fooled
by its simplicityI would serve it to
company!
KATHLEEN KADEL | VIA VEGETARIANTIMES.COM
For the Record:In our March issue, we
misspelled the names of Ashlee Piper,
who wrote Compassion on the Catwalk
(The Buzz: Trending Veg, p. 16), and
Atelier Tammam, a fashion studiofeatured in the same piece. VTapologizes
for the errors.
In our Gluten-Free Pizza Crust recipe
(Gluten-Free Redo, March, p. 32),
we goofed on the amount of yeast in
a 0.25-oz. package. It should be
2 teaspoonsnot 2 tablespoons.
SEND YOUR LETTERS TO:
!most
pinned
OUR MARCH ISSUES MOST POPULAR
RECIPE ON PINTEREST: CHICKPEA TIKKA
MASALA (30 MINUTES: FLASH IN THE PAN,
P. 24)! JOIN THE FUN AT PINTEREST.COM/
VEGTIMES.
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THE EVENT THAT
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MEET OTHERS OF LIKE MIND
Over 700 attendees of all
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GREAT NATURAL-FOODVEGAN MEALSDelicious meals designed toaccommodate a variety of
diets, with gluten free and
raw food options. Prepared
under the direction of award
winning Chef Mark Reinfeld
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ENLIGHTENING SPEAKERS
Doctors, dietitians, chefs,
authors, social activistsand other educators will
share their knowledge and
experience.
Summerfest is excellent!
I cant believe its taken me
half my life to experience it.- R.B. (NY)
The place to learn about healthy vegan living!
vegetariansummerfest.orgor call (518) 568-7970
July 2 6Johnstown, PA
40th Annual Conference of the North American Vegetarian Society
Scan the QR Codeto learn more about
Vegetarian Summerfest
Neal Barnard, MDPresident and founderof Physicians Committeefor Responsible Medicine(PCRM); author of 21-DayWeight Loss Kickstart andPower Foods for the Brain
Jenny BrownCo-founder and Director ofthe Woodstock Farm AnimalSanctuary and author of TheLucky Ones: My PassionateFight for Farm Animals
Brenda Davis, RDLead Dietician in a majordiabetes reversal project inthe Marshall Islands, authorof Defeating Diabetes,Becoming RawandBecoming Vegan
OVER SIXT Y INFORMATIVE & INSPIRING SPEAKERS
Howard LymanAuthor of Mad Cowboy:Plain Truth From the CattleRancher Who Wont EatMeat; President andfounder, Voice for a ViableFuture
T. Colin Campbell, PhDAuthor of The China Study:Startling Implications for Diet,Weight Loss, and Long-termHealthand Whole: Rethinkingthe Science of Nutrition
Julieanna Hever,MS,RD, CPTAuthor of the best-selling book,
The Complete Idiots Guide toPlant-Based Nutrition; recentlyfeatured on The Dr. Oz ShowandThe Steve Harvey Show
Our 40t Anniversar Celebratio
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MoringaEssential Nutrition
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COMMUNITY
tell VTWhats your mostinspired smoothie creation?
My PB&J snack smoothie: frozen blueberries,
peanut butter, almond or coconut milk, chia
seeds. MICHELLE BRETT, VIA FACEBOOK
Aa, banana, strawberry, coconut water. Sprinkle
some oats and raisins on top. Delicious!
TYLER CHIPCHURA, VIA FACEBOOK
1 cup nondairy milk, 1 frozen banana, 1 to 2
tablespoons almond butter, 1 tablespoon raw
cacao nibs, and 1 kale leaf. It tastes like a peanut
butter cup. BREE LEON, VIA FACEBOOK
Spinach, banana, avocado, basil, ice, and a little
water. So good. AISHA JOHNSON, VIA FACEBOOK
next question:What do you miss most from your
pre-veg diet, and what do you eat
now to satisfy your hankering?
Visitvegetariantimes.com/tellvtto share your
answerand see what others have to say. Our favorite
responses will be published in the next issue of VT.
HAPPY
What motivated you to go veg?
I was staying with a family member who was not
eating meat at the time. I am forever grateful to
her, even if she didnt stick with it.
Whats your favorite veg-friendly restaurant,
and what do you order there?Amys Place in Buffalo, N.Y. My daughter (who
is also a vegetarian) loves the vegan breakfast
with barbecue seitan. Its filling and delicious.
Whats your best advice for new vegetarians?
When I first went veg, I simply cut meat out of
my diet. It took me a while to realize there is an
incredible world of vegetarian food that isnt
pizza and French fries. Get creative with flavors.
Reader Name:
Laura Roller
Location:Buffalo, N.Y.
Vegetarian Since:
June 1995
Share your atvegetariantimes.com/vegiversary.
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2014
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*350 calories saved per week is calculated based on calorie content for Silk Unsweetened Almondmilk (30 calories per serving) and typical skim milk (80
calories per serving) with consumption of 1 cup per day. Dairy data sourced from USDA National Nutrient Database for Standard Reference, Release 25.
#mybloom
Drinking Silk Unsweetened Almondmilk instead of
skim milk for one week can save you 350 calories.*
Thats just one serving a day. Cut the calories
without cutting the delicious creamy taste.
SWITCH FROMMILK TO SILK
AND SAVE350 CALORIES
A WEEK.
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buzz
MIKELORRIG
sweetonion
THE
1 2 3
PICKSweet onions are often named by
geographic origin, with Walla Walla
and Vidalia being most common, but
also keep an eye out for Texas 1015,
Maui, and Pennsylvania Simply Sweet.
Avoid sweet onions with soft spots or
sprouts, and look for smooth, dry skin
and tightly closed necks, says Randall
Morris, of Morris Farms in Uvalda, Ga.
Morris advises storing sweet onions in
a cool, dry spot with good air circulation
and keeping them from resting against
one another. Wrapped in a paper towel
and refrigerated, theyll keep several
months, Morris says.
PREPPlacing sweet onions under running
water loosens their skin, making them
easier to peel. To quickly slice thin, use
a mandoline. Morris suggests adding
slices of raw sweet onion to salads,
sandwiches, and dips, as well as piling
them atop veggie burgers. Cooking
elevates the onions natural sweetness,
he notes. Roast peeled sweet onions
whole, or caramelize thinly sliced rings
in a skillet with some brown sugar and
balsamic vinegar.
TRY THISIn a food proces-
sor, pulse a sweet
onion with sun-
dried tomatoes,
olive oil, lemon
juice, and smoked
paprika; use as a
spreadfor crack-
ers, sandwiches, or
veggie burgers.
BY MATTHEW KADEY, RD
With theirhigher sugar andlower sulfur contents, sweet on-ions are less likely than ordinarystorage onions to bring a tear toyour eye. They taste milder too.
+TRY THE FRENCH ONION SOUP TARTINES ON VEGETARIANTIMES.COM. vegetariantimes.com | April/May | 2014
A pizza topping
of caramelized
sweet onion
tastes great
layered with basil
pesto and goat
cheese.
Make a raita
with plain yogurt,
chopped sweet
onion, chopped
mint, garlic, and
cumin; serve
alongside curries
or flat bread.
PEAK
SEASON
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April/May | 2014 | vegetariantimes.com
BY TAMI FERTIG
T R E N D I N G V E GbuzzbTHE
COURTESYBEACON
FOOD
FOREST
HOWDY,NEIGHBOR
At BFF, local residents offerinput on whats planted.Its up to them to suggest
what they most want tocook and eat, explains BFFco-founder Glenn Herlihy.
Among the first requests?
Nut trees, since there really
arent many around,Herlihy says. We plantedheartnuts, filberts, hazel-
nuts, and butternuts.
WALK ONTHE WILD SIDEMimicking a forest in the
wild, BFF relies on nature-
friendly practices such as
attracting beneficial birds and
bees. Everything here grows
without chemical pesticides
or fertilizers. The aim, says
Herlihy, is to create a resilient
source of fruits and veggies
that not only brings the
community together, but also
helps reduce food insecurity.
BRANCHIN OUTEver tasted a Shiro plum?
Salal or goumi berries? Turnsout, many of the goodies thatwill grow in this forest are far
from household names. Welook to varieties you cantfind in supermarkets, saysHerlihy. Theyre too hard to
transportthey can onlyreally be experienced rightoff a tree. In addition topromoting biodiversity,cultivating unusual plants
makes for a wider range offlavors and nutrients.
BERRIES, BERRIESEVERYWHEREA big part of this project isto educate the young peoplein our community, saysHerlihy. Weve distanced
ourselves from our food and
from how it gets to ourplates. In the works at BFF:a kids area with a thornless,
low-to-the-ground snackingpatch full of raspberries,mulberries, huckleberries,and more, which Herlihy
hopes will serve as anoutdoor classroom wherekids can eat and eat and eat.We want them to stuffthemselves with berries.
Foragers, rejoice! At a newpublic garden in Seattle,anyone can stop in and plucka pies worth of fresh ber-riesno cash required. Byearly summer, the BeaconFood Forest (beaconfoodforest.org) will offer twoedible acres. What betterway to celebrate Earth Daythan by harvesting dinnerfrom down the street?
commonground
Find free-for-the-picking ediblesin public parks,along roadsides,and danglingover sidewalksnear you usingthe map atfallingfruit.org.
Dig In!
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Now, feel better about the foods you eat... worry less about the foods you enjoy.*
Want to enjoy your food in peace? Comfort Zone may help you do just that. Its 11 high-activi ty enzymes
and balanced herbal blend help support your bodys natural digestive process.* So you can turn what
you eat into what you need helping break down proteins, carbohydrates, and fatseven those foods
you may find hard to digest.* So help make peace with your digestion. Just one Comfort Zone capsule
with every meal can make a real difference in your relationship with food.*
*These statements have not been evaluated by the Food and D rug Administration.This product is not intended to diagnose, treat, cure or p revent any disease.
2014S
l
Vit
i
dH
b
TODAY THERESCOMFORT ZONE
FROM SOLGAR.
Circle reply #18 on Info Center card
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March | 2014 | vegetariantimes.com April/May | 2014 | vegetariantimes.com
BY TAMI FERTIG
hot
stuff
1 BUBBIES BEET HORSERADISHBeets lend vibrant color and a hint ofsweetness to this just-spicy-enough
horseradish. Try mixing with mayo or
Vegenaise for a punchy aoli.
$2.49/5 oz., bubbies.com
3 GOLDS REAL HOME STYLEPREPARED HORSERADISH
Milder than most, this old-school standby
keeps it simple with just three ingredients:
horseradish, vinegar, and salt (the same
stuff Golds has used since 1932).
$2.49/6 oz., goldshorseradish.com
2 ATOMIC EXTRA HOT HORSERADISH SAUCEBeware: one smidge of this thick, fiery sauce
clears the sinuses in an instant. Think freshlygrated horseradish root in your blender.
$2.99/6 oz., morehousefoods.com
1. Stir into creamy soups.2. Blend into mashed potatoes.3. Add a spoonful to scrambled eggs.
3 more ways to use horseradish
TASTE TESTbuzzTHE
Just in time for Passover, werounded up our favorite jars of
pungent prepared horseradishto dab on matzo and more.
DIMITRINEWMAN
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Circle reply #8 on Info Center card
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Say Yes to
Dairy FreeRECIPE CONTEST
Win a years supply of
So DeliciousDairy Free
& $200 Visa Gift Card!
vegetariantimes.com/yes-to-dairy-freeContest begins March 31st
PRESENTED BY
LABEL IQ
SUPPL EM EN T SM A RTS
Its vital for muscle and nerve function; can
ease indigestion, PMS, and fatigue; and may
reduce the risks of migraines, osteoporosis,
diabetes, hypertension, and heart disease.
Too bad youre not likely to get enough of it.
A hundred years ago, we were able to obtain
500 milligrams of magnesium from our diet;
today we are lucky if we get 200 milligrams,
says Carolyn Dean, MD, ND, author ofThe
Magnesium Miracle. While magnesium is
present in nuts, seeds, and dark green leafyvegetables, Dean explains that a vegetarian
diet is no protection against magnesium
deficiency, due to widespread soil depletion.
USE IT RIGHT The recommended dietary allowance
for magnesium up to age 30 is 400 milligrams for men
and 310 milligrams for womenafterward its 420
and 320, respectivelythough those figures may be
conservative. Clinically, people do much better on twicethe RDA of magnesium, says Dean.Take supplements
with food or a full glass of water; to minimize the
minerals laxative effect, mix magnesium citrate powder
in water and just sip it through the day, Dean advises.
buzzbTHE
NOW MAGNESIUM
CITRATE PURE POWDER
$12.99/8 oz.;
nowfoods.com
SOLARAY VEGLIFE
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TRY
While large doses
can cause diarrhea,
that fail-safe laxative
effect allows the
body to eliminate
excess magnesium,
explains Dean.
Severe side effects
are seen only at
doses of more than
5,000 milligrams
per day. Ask your
doctor about
taking magnesium
if youre alsotaking antibiotics,
bisphosphonates,
diuretics, or anti-
hypertensives.
MAGNESIUM
POWER SOURCE
The amount of elemental, or
unadulterated, magnesium is whats listed on
the label, though its almost always bonded toa salt or other compound to promote stability
and absorption. Thats why youll find a variety
of forms, such as magnesium citrate,
chloride, glycinate, or the less easily
absorbed magnesium oxide.
WATCH OUT FOR
BY DAVID KALMANSOHN
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Vitamix isnt just the secret ingredient to making
delicious smoothies from your favorite fruits and
vegetables. Its the secret ingredient to leading a
healthier and more flavorful life.
Find the recipe for a Triple Berry Smoothie at vitamix.com.
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40th anniversary
READER
RECIPECONTEST
Go tovegetariantimes.com/recipecontest for entry form and contest rules
The Big 4-0!
Sponsored by:
VTs got a major milestone coming up this fall: OurNovember issue will mark 40 years of providinghome cooks with delicious vegetarian recipes andexpert advice on health, nutrition, and greenliving. Were asking readers to help us celebrate by
entering their best party recipes in our 40thAnniversary Reader Recipe Contest.
To participate in the contest, simply send us yourtastiest vegetarian or vegan party recipes in thefollowing categories: Starters and Sides, Entres,and Desserts. Recipes should call for no more than10 ingredients (salt, pepper, water, and cookingspray are freebies) and must include at least oneproduct from the sponsors listed below. The entrydeadline is April 30, 2014.
Recipes will be judged on originality, taste, ease ofpreparation, and presentation. Three winners(onefrom each recipe category) will each be awarded
a $500 cash prize.The winning recipes, threerunner-up recipes, and all the readers that createthem will be featured in the November 2014issueof Vegetarian Times.
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25/92Circle reply #3 on Info Center card
What inspires your songwriting
these days?Things that are a little more positive,
because my life has taken a turn. If youre
used to writing about loss and longing, and
then you get to a point where your life is
pretty good, what do you do? I have to find
a way of writing a love song where people
actually get loved, without it being weak orbland. All the years of training myself
toward detail and some sort of edge and
black humor, that helps spice up the
happier side of a satisfied love song.
Which artists are currently
influences?
Recently Ive started listening to a lot of
tango music, these Argentine singers like
Mercedes Simone. Its like opera, where
everyones always on the verge of collapse.
Its just so fiery and crazy.
Are you as adventurous with
your plant-based diet as you
are with music?
If a fruit looks weird, Im all about it. Like
dragon fruit: its so strange, I just want to
get in there. A while ago [X] had this great
opportunity to go to South America with
Pearl Jam, and they have all kinds of crazy
fruits down there. Cherimoya seems to be
everywhere, and its buttery and creamy
and wonderful.AUTUMNDEWILDE(2)
punkpioneer
Q
Q
I N P E R S O NbuzzbTHEBY ELIZABETH BARKER
Co-founder of the band X, which in the late 70s brought a poetic sensibility to
punk rock, singer/songwriter John Doe is also an actor whose recent credits
include the June Carter Cash biopic Ring of Fire. While gearing up for a new solo
album that will reveal his ever-burgeoning passion for classic country music,hell release The Best of John Doe: This Faron May 6.
Q
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April/May | 2014 | vegetariantimes.com
Even as more and more
companies add botani-
cal beauty-boosters to
their products, some
still rely on animal-
sourced ingredients, as
well as chemicals that
could mess with your
health while wrecking
VEG
101
indfulbeaut
PASS UP
INGREDIENTS
HARMFUL
TO ANIMALS,
THE PLANET,
AND YOUR
OWN HEALTH
BY El izabeth Barker
the environment. We
tend to assume that any
beauty product on the
shelf is automatically
safe, but unfortunately
thats not how it works,
says Adria Vasil, author
of Ecoholic Body: Your
Ultimate Earth-Friendly
Guide to Living Healthy &
Looking Good. Not only
that, but toxic chemi-
cals in beauty products
can cause pollution and
put wildlife in jeopardy
once theyre washed
down your drain and
dumped into water-
ways, Vasil adds.
Want to hew closer
to veg values with your
beauty routine? Help
safeguard the Earth
and all its creatures by
scanning product labels
for questionable
ingredients.
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Receive a $3 coupontowards your next purchase. Visit www.florahealth.com/hookUP or scan this code!
No need to bait the hook.
Leave those fish in the sea. You dont need to hook up with fish oil to get your
omega fatty acids. We all know that everybody needs omega fatty acids for
overall health, well-being, and brain functions*but if we continue to rely
on fish oil, there will be nothing left to catch. According to the Environmental
Defense Fund, it is estimated that 87% of the worlds fish stocks are at their
breaking point, classified as overexploited or fully exploited.
7 Sources is a complete, all-in-one, omega fatty acid product derived fromseven nutritious land and sea plantsflax, sunflower, sesame, pumpkin, evening
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April/May | 2014 | vegetariantimes.com
VEG101
DITCH THE DIRTY STUFFDetox and defend by steering clear of these all-too-commonly
used chemicals.
PHTHALATES Phthalates are chief
among the endocrine-disrupting chemi-cals that pose a global threat to humanhealth, according to a World HealthOrganization and United Nations
Environment Programme report pub-lished in 2013. The reports authors linksuch chemicals, which can throw yourhormones out of whack, to increasedrisk of health problems ranging from
obesity to pregnancy complications
to some forms of cancerwhile not-ing that endocrine disruptors may alsocause hormone function to go haywire
in wildlife. Phthalate group membersdibutyl phthalate and benzyl butylphthalate appear in many nail polishes.Phthalates also show up in synthetic
fragrance (sometimes listed as parfumor fragrance), a common beauty-product ingredient that may constituteas many as 200 undisclosed chemicals.
The formula for a synthetic fragrance is
regarded as a trade secret, so companiesdont have to tell us which chemicalstheyve included in those formulas,says Kristen Arnett, a New Yorkbased
makeup artist and green-beauty expert.
PARABENSA pervasive class ofendocrine disruptors, parabens typically
turn up as preservatives in shampoos,conditioners, lotions, cleansers, andcosmetics. Often listed as ethylparaben,butylparaben, methylparaben, or pro-
pylparaben, these synthetic chemicals
appear to mimic the activity of estrogenwhen absorbed into the body. Althoughresearch is limited, parabens have beenidentified in breast cancer tumor
tissue samples.
BHA To keep bacteria from accelerat-ing the spoilage of moisturizers andlipsticks, some companies depend on the
preservative action of a synthetic anti-
oxidant called butylated hydroxyanisole(BHA). Not only a likely endocrinedisruptor, BHA is also bad news for
aquatic life, according to Vasil. Researchsuggests that BHA buildup in water cankill off the algae that fish feed on.
PROPYLENE GLYCOLA type ofalcohol, propylene glycol acts as a humec-tant, a substance that helps your skin andhair soak up and hold in moisture. But its
also a notorious irritant known to trigger
contact dermatitisa form of skin inflam-mation marked by redness and swelling.
And when it breaks down in surfacewaters, propylene glycol may rob aquatic
life of the oxygen vital for its survival.
Prized as an ultra-rich source of skin-nourishing fats, palm oil can pose a major threat to
endangered species. Due to massive clear-cutting of rain forests, standard production of
the oil is destroying wildlife habitat throughout countries such as Indonesia and Malaysia.
And with worldwide palm-oil demand expected to double by 2020, according to the
World Wildlife Fund, at-risk species including elephants, rhinos, and tigers are likely to
lose habitat in the coming years. If you cant find goods made with sustainably produced
palm oil (check the Palm Oil Buyers Scorecards at wwf.panda.org), opt for products that
owe their skin-hydrating benefits to other plant-derived oils, such as olive and coconut.
evercln Facial Toner($14.99/4 oz. ; everclen.com)
Yarok Feed YourVolume Shampoo($33/8.5 oz.; yarokhair.com)
Afterglow Cosmetics OrganicInfused Eco Eye Shadow in Fresco
($21/0.08 oz.; afterglowcosmetics.com)
PITFALLS OF
PALM OIL
LEARN MORE
See how your favorite
products rate on the Environ-
mental Working Groups Skin
Deep Cosmetics Database
(ewg.org/skindeep).
try
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April/May | 2014 | vegetariantimes.com
VEG101
DONT BE CRUEL
Youll be advancing compassion when you shun these ingredients,derived from harming animals.
How can you be certain
no animal was harmed
in the process of testing
whether that new serum
or shampoo might have
irritating effects? Some
companies state theydont test on animals,
when in fact they merely
contract other companies
to do the testing,
explains Leaping Bunny
Program (leapingbunny
.org)spokesperson
Kim Paschen. By signing
on to the Leaping Bunny
standard, she says,
companies ban animal
testing through all stages
of the manufacturing
process, and source
ingredients solely from
suppliers that also
have eliminated animal
testing. Much like
farmers may practice
pesticide-free agriculture
without the organic
designation, beauty
product manufacturers
may forgo animal testing
without Leaping Bunny
certification. But a
listing in the programs
Compassionate Shopping
Guide assures an animal-
test-free product.
TESTING, TESTING
Natures Gate HennaShine Enhancing Shampoo($7.79/18 oz. ;
natures-gate.com)
Grateful Body ExtraGentle Facial Moisturizer($36/2 oz.;
gratefulbody.com)
Cheeky Cosmetics OrganicLipstick in Tickled Pink(C$22/0.18 oz.;
cheekycosmetics.com)
KERATIN Touted for smoothinghair and enhancing its shine, keratin
is a key ingredient in many trendystraightening treatments. Unfortu-nately, keratin is always obtained fromthe ground-up horns, hooves, feathers,
quills, and hair of animals, says GreenBeauty Recipesauthor Julie Gabriel.Naturally conditioning and botanically
based ingredients such as almond oilcan serve as keratin a lternatives when itcomes to softening hair, Gabriel notes.
COLLAGEN Theres no evidencethat use of collagen-enriched products
can replenish your skins supply of this
firming proteinyet many skin-carecompanies offer up supposedly anti-aging creams featuring collagen taken
from the skin, bones, and connectivetissue of animals. Whats more, a reportfrom the Vegetarian Resource Groupnotes that the marine collagen listed
on some product labels comes from fishscales and fish skin, rather than fromalgae as claimed.
CARMINE For bug-friendly beauty,stay away from cosmetics made withthis coloring agent. Found in manylipsticks, blushes, and eye shadows,carmine is obtained by killing and
crushing up female cochineal beetlesto draw out the red pigment naturallypresent in their shells.
Los Angelesbased freelance writer
Elizabeth Barker turns up her nose at
synthetic fragrances.
try
LEARN MORE
Get familiar with PETAs
Animal Ingredients List
(peta.org; search AnimalIngredients List).
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THEREMUST BE
SOMETHINGIN THE
WATER.
Learn more at AmericanHealthUS.com
2014 American Health Inc. | 13-AH-1247
, Ester-C and The Better Vitamin C are licensed TMs of The E ster C Company. U.S. Pat. Nos . 6,197,813 & 6,878,744
The Better Vitamin C.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease
Electrolytes to keep you well hydrated when taken with adequate liquid
Ester-C Effervescent: Once a day is all you need
24-hour immune support* B vitamins for energy metabolism*Electrolytes for hydration*
Naturally delicious orange and lemon lime flavors
Available at health, natural food and vitamin specialty stores.
Circle reply #13 on Info Center card
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April/May | 2014 | vegetariantimes.com April/May | 2014 | vegetariantimes.com
If youve ever wished
quesadillas would makequesadillas would makethe leap from decadentthe leap from decadentappetizer to perfectlyappetizer to perfectlysane supper youll lovethese recipes. The folksthese recipes. The folksfrom Moosewood showfrom Moosewood showhow you can fill tortillashow you can fill tortillaswith everything fromwith everything fromasparagus to zucchini andasparagus to zucchini andturn the tortilla creationsturn the tortilla creationsinto full-on meals.into full-on meals.
kicked-upquesadillas
THE CHEESEFILLED FAVORITE GETS
A VEGGIELICIOUS MAKEOVER
CHIPOTLE ASPARAGUSQUESADILLAS, p. 34
RECIPES BY Wynnie Stein andthe Moosewood Collective
MINUTES
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Sweet Potato QuesadillasSERVES 4 | 30 MINUTES OR FEWER
This fork-and-knife quesadilla is great
topped with salsa and guacamole.
2 Tbs. vegetable oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3 cups grated sweet potatoes
1 small jalapeo chile, chopped
2 tsp. ground cumin
tsp. dried oregano
1 cup fresh or frozen corn kernels 4 8-inch flour tortillas
1 | Heat oil in large skillet over medium
heat. Add onion and garlic, and season
with salt, if desired. Cook, covered,
8 minutes. Add sweet potatoes, jalapeo,
cumin, and oregano; cover, and cook
10 minutes, stirring often. Stir in corn, and
cook 1 minute, or until heated through.
Season with salt and pepper, if desired.
2 | Spread cup filling on one-half of
each tortilla, leaving -inch borderaround edges. Fold tortillas to enclose
filling. (If a tortillas edges dont stick
together, brush some oil along bottom
inside edge.)
3 | Coat large skillet with cooking spray,
and heat over medium heat. Cook
quesadillas in skillet 2 to 3 minutes,
turning once.
PER QUESADILLA 355 cal; 8 g prot; 12 g total
fat (2 g sat fat); 57 g carb; 0 mg chol;
503 mg sod; 6 g fiber; 9 g sugars
1.Sauted kale
and fontina
cheese
2.Pured green
peas, chopped
mint, and feta
cheese
3.Sun-dried
tomato pesto,
sauted yellow
squash, and
Manchego
cheese
4.Sliced cherry
tomatoes, fresh
mozzarella, and
basil
5.Roasted
vegetables and
hummus
6.Leftover
vegetable stew
and your choice
of cheese
6M O R E T A S T Y
Q U E S A D I L L A
C O M B O S
April/May | 2014 | vegetariantimes.com
MINUTES
CREAMYMUSHROOMQUESADILLASAND
SWEETPOTATOQUESADILLASADAPTEDFR
OMMOOSEWOODRESTAURANTFAVORITES:THE250MOST-REQUESTED,NATURALLYDELIC
IOUSRECIPESFROMONE
Bean and Salsa QuesadillasSERVES 4 | 30 MINUTES OR FEWER
Salsa and roasted red peppers are
blended together with cooked beans to
make a smooth, rich quesadilla filling.
1 cups cooked pinto or black beans,
or 1 15-oz. can beans, rinsed and
drained
cup prepared salsa
3 oz. reduced-fat cream cheese
(6 Tbs.)
cup jarred roasted red peppers,rinsed, drained, and chopped
2 green onions, chopped ( cup)
2 Tbs. chopped cilantro
4 8-inch whole-wheat or multi-grain
tortillas
1 | Blend beans, salsa, cream cheese,
roasted peppers, green onions, and
cilantro in blender or food processor until
mostly smooth.
2 | Spread cup filling on one half of
each tortilla, leaving -inch borderaround edges. Fold over tortillas to
enclose filling. (If a tortillas edges dont
stick together, brush some oil along
bottom inside edge.)
3 | Coat large skillet with cooking spray,
and heat over medium heat. Cook
quesadillas in skillet 2 to 3 minutes,
turning once.
PER QUESADILLA295 cal; 12 g prot; 9 g total
fat (4 g sat fat); 43 g carb; 16 mg chol;
664 mg sod; 10 g fiber; 2 g sugars
SWEET POTATOQUESADILLAS
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Circle reply #17 on Info Center card
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MINUTES
Creamy MushroomQuesadillasSERVES 4 | 30 MINUTES OR FEWER
Serve these hearty mushroom-filled
quesadillas with a prepared black bean
and-corn salsa on the side.
1 Tbs. vegetable oil
1 large onion, chopped (2 cups)
12 oz. white mushrooms, sliced
(3 cups)
1 tsp. ground cumin
3 oz. reduced-fat cream cheese,
softened
cup grated sharp Cheddar cheese
4 8-inch flour tortillas
1 | Heat oil in large skillet over mediumheat. Add onion, and saut 5 minutes.
Stir in mushrooms and cumin, and
season with salt and pepper, if desired.
Cover, and cook 5 to 7 minutes, or until
mushrooms have released their juices.
Uncover, and cook 3 to 5 minutes
more, or until mushroom juices have
evaporated. Remove pan from heat,
and stir in cream cheese and Cheddar.
2 | Spread cup of mushroom mixture
over one half of each tortilla, leaving
-inch border around outer edges.
Fold over tortillas to enclose filling
and form half-moon shapes.
3 | Coat large skillet with cooking spray,
and heat over medium heat. Cook
quesadillas 2 to 3 minutes each, turningonce, or until both sides are light brown
and filling is hot and melted.
PER QUESADILLA346 cal; 13 g prot; 17 g total
fat (8 g sat fat); 37 g carb; 28 mg chol;
609 mg sod; 3 g fiber; 7 g sugars
Chipotle AsparagusQuesadillasSERVES 4 | 30 MINUTES OR FEWER
Canned chipotles in adobo sauce lend
mellow, smoky heat to quesadillas.
Leftover chipotles (there are usually four
or five in a can) can be wrapped in plastic
wrap and frozen for future use.
QUESADILLAS
1 lb. asparagus, trimmed and cut
into 2-inch pieces (2 cups) 1 red bell pepper, sliced (1 cup)
1 medium onion, sliced (1 cup)
1 tsp. olive oil or vegetable oil
1 tsp. dried oregano
4 8-inch sprouted-grain tortillas
pQ U E S A D I L L A S F O R A C R O W D Instead of makingquesadillas one by one, bake several at once on a greased
baking sheet at 400F for 10 minutes.
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April/May | 2014 | vegetariantimes.com
BY Neal D. Barnard, MD
A The culprit is probably something youre eating. A number of common foods cantrouble your tummy. But before I talk about them, let me encourage you to see your
doctor. It pays to check for infections, such as giardia, that are easy to pick up from
tainted food or water. Your doctor can also check for celiac disease, a serious reaction
to gluten. And if your doctor recently prescribed an antibiotic that killed off your
customary digestive tract bacteria, you can replenish them with probiotics;
youll find a wide selection in the refrigerated section of any health-food store.
OK, so about those food culprits. Every one of them harbors substances that can be
fermented by the bacteria in your digestive tract, producing gas. That doesnt mean
these foods are necessarily unhealthful. But if you are having trouble digesting them,
you may need to limit or eliminate them.
Cruciferous vegetables Broccoli, cabbage, kale, Brussels sprouts, and their
cruciferous cousins are nutritional favorites, and rightly so. But for some people, their
high fiber content causes gassiness. See if thorough cooking reduces the problem.
Smaller servings will help too.
Legumes Yes, beans may be the musical fruit, but there are ways to tame their
gas-producing potential. If you are preparing them from scratch, soak beans well,
discard the soaking water, cook them thoroughly, then rinse them again. Some people
also add kombu (a sea vegetable) or baking soda to the cooking water. Reduce the
size of your portions and, over time, your digestive tract may adjust.
Gluten In addition to the roughly 1 percent of people diagnosed with celiac diseasewho react to the protein gluten in wheat, barley, and ryeabout 1 in 10 have digestive
symptoms caused by gluten, even though their digestive tracts look perfectly normal
on examination. For them, the solution is to avoid these three grains and any foods
that contain them.
Sugar Natural fruit sugars are great energy sources. But the amount of sugar insodas and juices can exceed what your digestive tract can absorb. For example,
a banana has only about 14 grams of natural sugar; a 20-ounce soda has nearly
4.5 times that amount. That extra sugar enters your large intestine,
where it ferments, producing gas.
Dairy Many people do not digest the milk sugar lactose.To find out if youre one of them, set aside dairy products
for a few days and notice if the gassiness and bloating cease.
It pays to keep a food diary to see if you can associate your
symptoms with foods youve eaten. Leaving out suspect
foodsand then challenging yourself with them laterwill
help you detect your sensitivities.
ASK THE DOC
IM GASSY AND BLOATED ALL THE TIME.WHAT CAN I DO?
MIKELORRIG
COURTESY
NEALD.
BARNARD,
MD
DO C O N CAL L
Physicians Committee
for Responsible
Medicine PresidentNeal D. Barnard, MD,
is the author, most
recently, ofPower Foods
for the Brain.
Q
Leaving out
suspect foods
and then
challenging
yourself with
them laterwill help you
detect your
sensitivities.
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ASK THE DOC
Q Im allergic to soy, wheat, and beans, and Im worried Im notgetting enough protein on a plant-based diet. What can I do?
A Rest easy, youre almost certainlygetting enough protein. You will want todo a bit of planning to be sure youre
getting the right kind of protein.
Proteins are made up of amino acids,
all linked together like beads on a
necklace. During digestion, the protein
necklace breaks apart, and the
individual amino acids pass into your
bloodstream, ready to build new
protein strands throughout your body.
Amino acids are plentiful in grains,
nuts, vegetables, and other plant foods.
As an example, if a woman were to eatnothing but brown rice all daynot that
Id recommend thisshe would still get
very close to the 46 grams that would
meet her recommended daily allow-
ance. Needless to say, youre eating
more than just rice. Other grains, such
as quinoa and oats, as well as nuts
and seeds provide plenty of protein.So quantity is not really the issue.
The issue is type.
While your cells can make most of
the amino acid beads, there are some
you cannot produce, and they have to
come from food. Thats where beans,
including soybeans, come in. Beans are
rich in lysine, an amino acid thats
limited in many plant-based foods
limited, but not absent. Youll also find
lysine in potatoes, quinoa, pumpkin
seeds, pistachios, cashews, oatmeal,buckwheat, and green vegetables.
Lysine supplements are sold at health-
food stores, but foods alone should
have you covered.
You mentioned that you have a
wheat allergy as well. Youll be glad to
learn that the nutrition provided by
quinoa, buckwheat, rice, oats, and
many other grains is similar to what
wheat supplies.
By the way, if you havent done so
already, be sure to raise these ques-tions with your allergist: First, are you
really allergic? Allergy symptoms range
from a mild skin reaction or itching to
anaphylactic shock (which can be
fatal), and if you truly are allergic,
you do have to steer clear. But if beans
just cause gassiness, for example,
thats not an allergy.
Second, are you allergic to all beans
or just some? For example, you might
have trouble with peanuts, soybeans,
and lentils, but have no problem withchickpeas, peas, mung beans, or green
beans. If you have a severe allergy to
any bean variety, let your allergist
guide you regarding experimenting
with other varieties; you dont want
to take any chances.
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April/May | 2014 | vegetariantimes.com
Dont be intimidated
by the exotic-sounding
name. A tagine is simply
a slow-cooked stew
that gets its name fromthe vessel in which its
traditionally cooked and
served. The distinctive
conical shape of a tagine
lid isnt just for showit
allows steam to circulate
freely so liquid can
condense inside and drip
back down onto the food.
That in turn keeps stew
ingredients moist without
too much soupy liquid.
tagine cuisine
SLOWCOOKED MOROCCAN STEWS ARE SURPRISINGLY EASY
BY Cloti lde DusoulierTECHNIQUE
SPICY EGGPLANTAND EGG TAGINE,
p. 44
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, t reat, cure, or prevent any disease.
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April/May | 2014 | vegetariantimes.com
Spicy Eggplant andEgg TagineSERVES 6
Tender chunks of eggplant get a spicy kick
from harissa, the signature chile-garlicsauce of North Africa. When the
vegetables are cooked, eggs are cracked
onto the surface of the stew and baked
until just set for a dramatic presentation.
3 medium eggplant, cubed (12 cups)
3 medium bell peppers, thinly
sliced (3 cups)
4 tomatoes, chopped (2 cups)
1 medium onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
cup olive oil 2 Tbs. ras el hanout
1 cup low-sodium vegetable broth
1 Tbs. harissa, plus more for garnish,
optional
6 large eggs
cup coarsely chopped fresh
parsley, for garnish
cup toasted pine nuts, for garnish
6 lemon wedges, for garnish
1 | Combine eggplant, bell peppers,
tomatoes, onion, and garlic in 3.5-qt.tagine or Dutch oven. Add oil and ras el
hanout, and season with salt, if desired.
Pour in broth.
2 | Place in cold oven, adjust heat to
300F, and cook 2 hours, stirring gently
every 45 minutes. Stir in harissa, and
season with salt and pepper, if desired.
3 | Form six shallow wells among
vegetables, and break 1 egg into each
well. Season with salt, if desired. Return
to oven, and bake, uncovered, 10 minutes,
or until egg whites are set.4 | Serve, allowing guests to garnish as
desired with parsley, pine nuts, lemon
wedges, and more harissa (if using).
PER 2-CUP SERVING299 cal; 10 g prot;
19 g total fat (3 g sat fat); 26 g carb; 186 mg
chol; 508 mg sod; 8 g fiber; 11 g sugars
Clotilde Dusoulier is the French food writerlotilde Dusoulier is the French food writerbehind the blog chocolateandzucchini.com,ehind the blog chocolateandzucchini.comwhere her focus is on fresh, simple, andhere her focus is on fresh simple andcolorful recipes.olorful recipes.
TECHNIQUE
Spring Vegetable TagineSERVES 6
A last-minute addition of lemon juice
brings out the flavors of early spring
vegetables in a lightly seasoned broth.
1 large fennel bulb, quartered,
cored, and sliced (1 cups)
8 medium radishes, quartered
2 cups fresh or frozen shelledfava beans
1 medium onion, sliced (1 cups)
1 cup chopped parsley, divided
2 cloves garlic, minced (2 tsp.)
cup olive oil
1 Tbs. ground coriander
1 tsp. ground ginger
tsp. ground turmeric
cup low-sodium vegetable broth
24 asparagus spears, cut into
1-inch pieces
2 cups fresh or frozen green peas
1 Tbs. lemon juice
cup toasted sliced almonds
1 | Combine fennel, radishes, fava beans,
onion, cup parsley, and garlic in 3.5-qt.
tagine or Dutch oven. Stir in oil, coriander,
ginger, and turmeric, and season with salt
and pepper, if desired. Pour in broth.
2 | Place in cold oven, adjust heat to300F, and cook 1 hours, stirring once
at the 45-minute mark.
3 | Stir in asparagus and peas, return to
oven, and cook 30 minutes more, or
until asparagus is tender. Remove from
oven, and stir in lemon juice. Serve
sprinkled with almonds and remaining
cup parsley.
PER 2-CUP SERVING247 cal; 9 g prot; 15 g total
fat (2 g sat fat); 22 g carb; 0 mg chol;
56 mg sod; 9 g fiber; 6 g sugars
1
2
3
PRETTY AND PRACTICAL
GEAR GUIDE
Tagines range in price
from $30 to $300 ac-
cording to size, compo-sition, and durability. If
youre buying an inex-
pensive tagine, make
sure that its designed
for stove top and oven
use, not just for serving.
.The QUART
MOROCCAN TAGINE
FROM LE CREUSET
brings a modern look to
.The SUR LA TABLE
INCH GLAZED
TERRA COTTA TAGINEis the best value weve
found. Its safe for
both stove top and oven
use, and the glazed
finish prevents staining.
It needs to be hand-
washed and seasoned
from time to time for
durability. $29.95;
surlatable.com
an ultra-sturdy vessel
by pairing a stoneware
lid with an enameledcast-iron base. $190;
lecreuset.com
.TREASURES OF
MOROCCO COOKING
TAGINES come in an
array of sizes, with and
without glazes and
decorative motifs.
$24.99 to $69.99;
treasuresofmorocco.com
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April/May | 2014 | vegetariantimes.com
vegetablechips
THESE HOMEMADE SNACKS
ARE CERTIFIABLY DELICIOUS
BY Mary Margaret Chappell
Chips that are guaranteedgluten-free can be hard to come
by. Only a handful of brands boast gluten-free certification;
others made with gluten-free ingredients run the risk of cross-contamination during production. The simple solution to
squinting at nutrition labels? Make your own vegetable chips.
These low-fat, light-on-salt, and 100-percent-gluten-free snacks
are easy when you use parchment paper and a low-heat oven.
GLUTENFREE REDO
1 | Evenly space three racks in oven, and
preheat oven to 300F. Line three baking
sheets with parchment paper.2 | Slice vegetables to -inch thickness
using mandoline or very sharp knife. (You
should have 4 cups sliced vegetables.)
3 | Pour tsp. oil onto each prepared
baking sheet, and use pastry brush to
coat parchment. Place sliced vegetables
on baking sheets without letting them
touch. (Dont mix different vegetables on
same sheet.) Brush vegetables with
remaining 1 tsp. oil, and sprinkle with
salt. Place chosen spice in small,
fine-mesh strainer, then lightly tap edges
of strainer to sprinkle spice over chips.
4 | Place baking sheets in oven, and bake20 to 30 minutes, rotating trays every
7 to 10 minutes, or until vegetables
begin to brown on edges and look dry.
(To test, take 1 chip off baking sheet,
cool on counter 30 seconds, then taste
for crispiness.) Cool 1 minute on baking
sheet, then transfer to large bowl or
cooling rack to cool completely.
PER -CUP S ERVING 101 cal; 1 g prot; 5 g total
fat (
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Fresh & Naturally Sweet
2
014DominoFoods,
Inc.
Enjoy our Fruit Salsa with a little kick :)
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Domino and C&H Organic Blue Agave Nectarsare delicious liquid sweeteners, with a low glycemicindex, that are made from the core of the blue agaveplant. Low glycemic foods help keep energy levelsbalanced and are a good part of a healthy diet.
the Real Wayto doSweet!
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1 lb. fresh strawberries4 fresh apricots OR 2 large peaches1 1/2 cups fresh, chopped pineapple1 1/2 cups fresh blueberries1 1/2 tbsp fresh lime juice1/2 cup Domino
or C&H
OrganicBlue Agave Syrup
1-3 tbsp chili powder1 tsp finely chopped fresh cilantro1/2 tsp finely chopped fresh mint
Dice strawberries, apricots andpineapple into 1/2-inch pieces. In a
large bowl, combine all fruit and setaside. In a small bowl, combine limejuice and Agave Syrup. Add 1tablespoon of chili powder (increaseby teaspoonfuls to reach desired flavor);mix well. Add agave mixture, cilantroand mint to the fruit, tossing untilcombined. Serve immediately.
For our Sugar N Spice Chipsrecipe and more information, visitdominoagave.com orchagave.com.
Circle reply #5 on Info Center card
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ROOTVEGETABLE
LATKES,p. 50
Recipes excerpted
from Mayims Vegan
Table: More Than 100
Great-Tasting and
Healthy Recipes from
My Family to Yours.
Excerpted by arrange-
ment with Da Capo
Lifelong, a member of
the Perseus Books Group.
Copyright 2014
Matzo Ball SoupSERVES 4
Jyllian Siegel, a friend and fellow mom,
brought a big pot of this soup to Bialik
when she was recovering from an injury.
I was amazed! I had never had proper
matzo ball soup that was vegan because
the matzo balls usually involve eggs,
Bialik says. Ive made this recipe so many
times since that I asked her if I could put
it in the cookbook.
MATZO BALLS
1 14-oz. pkg. firm sprouted tofu,
drained
cup canola oil
Egg replacer equivalent to 1 egg
(follow package instructions) 1 5-oz. box (2 packets) matzo ball mix
1 tsp. dried dill
SOUP
2 Tbs. vegan margarine, such as
Earth Balance
1 cup chopped carrots, divided
1 cup chopped celery, divided
1 cup chopped onions, divided
2 Tbs. low-sodium soy sauce
2 Tbs. onion powder
1 Tbs. garlic powder
1 Tbs. seasoned salt, such as Lawrys tsp. poultry seasoning
2 Tbs. olive oil
Fresh chopped Italian parsley, for
garnish, optional
1 | To make Matzo Balls: Pulse tofu and
canola oil in food processor until smooth.
Add egg replacer, matzo ball mix, and dill;
blend well. Transfer mixture to bowl,
cover, and chill 6 hours, or overnight.
2 | Wet hands, and roll mixture into 12
golf ballsize rounds. Place in baking dish,cover, and refrigerate while making broth.
3 | To make Soup: Heat margarine in large
saucepan over medium-low heat. Add
cup each carrots, celery, and onions;
saut 5 to 7 minutes. Add 8 cups water,
soy sauce, onion powder, garlic powder,
seasoned salt, and poultry seasoning.
Simmer, uncovered, 30 minutes over
medium-low heat.
4 | Strain broth into large saucepan or
stockpot, and discard solids. Keep warm.
5 | Heat olive oil over medium heat in largeskillet. Add remaining cup each carrots,
celery, and onions; saut 5 to 7 minutes.
Add vegetables to broth, and bring to a
boil. Add Matzo Balls, and simmer Soup
over medium heat 20 minutes. (The balls
will not increase in size but will be fluffy.)
Serve garnished with parsley (if using).
PER SERVING (1 CUPS SO UP PLUS 3 MATZO BALLS)
508 cal; 17 g prot; 33 g total fat (5 g sat fat);
40 g carb; 0 mg chol; 2,855 mg sod; 3 g fiber;
4 g sugars
ROOSTMARBLEBOARDANDSPATULAFROML
AW
SONFENNING.COM
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April/May | 2014 | vegetariantimes.com
VEGAN GOURMET
Root Vegetable LatkesMAKES 16 LATKES
A winter favorite gets a colorful, warm-
weather makeover with the addition
of carrots, sweet potato, and zucchini.
One of the things I try to do andI encourage my kids to do is to add
color anywhere they can and to any
meal they can, explains Bialik.
2 medium Idaho or russet potatoes
2 large carrots
1 medium sweet potato
1 medium red onion
1 large zucchini
1 bunch fresh dill, finely chopped
( cup)
2 green onions, sliced ( cup) cup matzo meal or flour
Egg replacer equivalent to 1 egg
(follow package instructions)
1 pinch baking soda
1 tsp. salt
tsp. ground black pepper
1 cup vegetable oil, for frying
1 | Shred potatoes, carrots, sweet potato,
onion, and zucchini with coarse grater,
and place in strainer over large bowl.
Drain 15 minutes, then pour out any
liquid in bowl, leaving any remaining
starch. Add shredded vegetables,
dill, green onions, matzo meal, egg
replacer, baking soda, salt, and pepper;mix well.
2 | Heat oil in large skillet over medium-
high heat until very hot, but not smoking.
Spoon -cup dollops of vegetable
mixture into pan, spreading into 3- to
4-inch patties with fork. Fry 4 minutes
per side, or until golden. Transfer to
paper-towel- or brown-bag-lined cooling
rack to drain. Repeat with remaining
vegetable mixture.
PER LATKE78 cal; 2 g prot; 4 g total fat
(
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. #1 Probiotic Brand in unit sales, based on SPINS Natural Channel data, 52 weeks ending 1-18-14Ratings based on results of the 2014 ConsumerLab.com Survey of Supplement Users. More information at www.consumerlab.com/survey2014. Circle reply #16 on Info Center card
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April/May | 2014 | vegetariantimes.com
superscramblesFIVE SKILLET MEALS YOU CAN
WHIP UP ANYTIME
BY Isa Chan dra Moskowitz and
Mary Margaret Chappell
Whether its a protein-packed breakfastfor one a fast brunch entre for a crowdfor one, a fast brunch entre for a crowd,or a comforting supper nothing beats theor a comforting supper, nothing beats thesimplicity and ease of a scramble. Fromsimplicity and ease of a scramble. Fromhearty and homey to elegant and a littlehearty and homey to elegant and a littlebit exotic these recipes are sure to satisfybit exotic, these recipes are sure to satisfy,morning noon or night.morning, noon, or night.
INGREDIENTS
Matzo Brei with
Parmesan and Chives
SERVES 4 | 30 MINUTES OR FEWERMatzo brei (breirhymes with fry)
is Yiddish for fried matzoh.
Alternately chewy and crunchy,
this tasty, comforting dish is a
great way to stretch a few eggs to
serve more people.
4 matzo squares, broken
into 1- to 1 -inch pieces
4 large eggs
cup chopped fresh chives
cup grated Parmesan 2 tsp. unsalted butter or
margarine
1 | Place broken matzo in large
bowl, and cover with cold water.
Let stand 30 seconds, or until
just softened, then drain.
2 | Lightly beat eggs in medium
bowl. Stir in matzo, chives, and
Parmesan, and season with salt
and pepper, if desired.
3 | Melt butter in large skilletover medium heat. Add egg
mixture, and scramble 3 to 4
minutes, or until matzo pieces
begin to crisp and brown. Serve
immediately.
PER -CUP SERVING 222 cal;
11 g prot; 9 g total fat (4 g sat fat);
24 g carb; 196 mg chol; 148 mg sod;
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INGREDIENTS
April/May | 2014 | vegetariantimes.com
Pesto-Scrambled Tofu with
Mushrooms and Tomatoes
SERVES 4 | 30 MINUTES OR FEWER
A taste of Italy! This recipe was
developed using pesto paste that
comes in a tube and happens to bevegan. Its a great ingredient to
keep on hand, because it stays
fresh in the fridge for a long time.
8 oz. thinly sliced cremini
mushrooms (2 cups)
1 12-oz. pkg. extra-firm tofu,
drained and broken into
bite-size pieces
tsp. ground turmeric
1 medium tomato, roughly
chopped (1 cup) 2 Tbs. pesto paste,
such as Amore
1 | Coat large skillet with cooking
spray, and heat over medium-high
heat. Saut mushrooms in skillet
5 minutes, or until browned.
Transfer to plate. Wipe out pan,
and coat with cooking spray.
2 | Add tofu to pan, and scramble
10 minutes, or until lightly
browned. Sprinkle in turmeric, andadd chopped tomato and pesto.
Season with salt and pepper, if
desired, and cook 3 minutes, or
until scramble is heated through.
PER -CUP SERVING 133 cal; 11 g prot;
8 g total fat (
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# s t o p r i n s i n g s t a r t c l e a n i n g
Veggie-Wash.com Customer Service 800.451.7096
RKOSHER
clean [\klen\] adjective 1. free from dirt; unsoiled. 2. free fromforeign or extraneous matter. 3. veggie wash; safely removes waxes,
chemicals and soil.
All Natural Fruit andVegetable Wash:
Safely cleans away wax,
water-resistant agricultural
chemicals and dirt from your
fruit and vegetables
Rinses clean and leaves
no after taste
Great for organic produce
Convenient 16 oz. spray
bottle for kitchen counteror 32 oz. bottle for soaking
How Do You Define Clean?
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Truly Tasty Scrambled Egg WhitesSERVES 4 | 30 MINUTES OR FEWER
3 | Whisk together mustard and turmeric
in medium bowl. Whisk in milk, then add
egg whites, and whisk until combined andpale yellow in color but not frothy. Season
with salt and pepper, if desired.
4 | Coat large heat-proof stainless steel
bowl with cooking spray, and set in
saucepan over simmering water. Add
egg mixture, and cook 10 to 15 minutes,
or until eggs reach desired consistency,
stirring often with rubber spatula. Fold
in asparagus, and cook 1 minute more,
or until heated through.
PER -CUP S ERVING 99 cal; 17 g prot;
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Earth Day Organic Indoor LearningGardens are container gardens
that go directly into the classroom
and provide an interactive teaching
resource that can be used in any
climate throughout the year. The
gardens and their accompanying
lesson plans teach the importance
of organics and balanced nutrition
and get students excited about
healthy food and gardening.
Contact us to sponsor a garden or purchase one of your own!
earthdayny.org/organic-indoor-learning-gardens
EARTH DAYGRAND CENTRAL
Wed-Thurs, April 23-24, 2014UNION SQUARETues, April22, 2014
earthdayny.org [email protected] 212 922 0165 facebook.com/earthdaynewyork
BE PART OF THE SOLUTIO
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Turn your dieting
dilemma intoa weight losswonder!
The old saying you win some, you lose some could easily
be rephrased when it comes to dieting: You lose some,
you gain some. For too many of us, life has become run
by the constant ups and downs of the numbers on the scale. We
move from one weight loss regimen to the next, constantly trying
to lose weight or keep lost weight off, telling ourselves each time
diet, we hold on to the clothes that have become too loose, just
in case. Because we learned from experience that diet success
isnt always - or hardly ever - meant to last. But it doesnt have
to be this way!
Every time we reduce our calorie intake during a diet, our me-
tabolism slows down, leaving us feeling sluggish and frustrated.Even worse, once we reach our weight loss goals and eat regular
again, the lost pounds come back like a boomerang. In an ef-
fort to lose the regained weight, we start yet another dietand
another, each of them wreaking new havoc on our body and
metabolism, making it harder to lose weight and sustain the re-
pounds, we start to lose hope that our dieting days will ever be
over. The good news is, they ca