The Vegan Life

Because of a name conflict, I will now be blogging at http://vegangrandma.blogspot.com
Please visit me there often.

I’ve been writing about vegan nutrition for the past week because I think that for optimal health, any diet, plant-based or not, should be well- planned and balanced. A well-planned vegan diet can be the healthiest diet in the world, but "Twinkie and potato chip vegans" will not be healthy. An unhealthy vegan is not a good poster child for veganism.

Today I’m going to say a bit about selenium, and tomorrow I will sum it all up.

I found the following information at:
www.veganoutreach.org/health/stayinghealthy.html#othernutrients


"Selenium intake is more related to the selenium content of the soil than to dietary pattern. U.S. and Canadian soil appears to be adequate in selenium. Studies of vegetarians and vegans in the U.S. have shown them to have adequate intakes.

Selenium is found in many foods, but in higher amounts in Brazil nuts, whole grains (whole-wheat bread, oatmeal, barley), white rice, and
beans ".



I picked green tomatoes from my garden this morning, and made fried green tomatoes for lunch-a favorite of mine. I remember when I was a child I couldn’t wait until the first green tomato appeared in my father’s garden. He reluctantly allowed me to pick it, although he was eager for the first red ones. My mother would coat the green tomato with an egg-based batter and fry it. It was wonderful. Of course today I make a vegan version, but I think its good, also.


4 ½ teaspoons powdered egg replacer such as Ener-G Egg Replacer (available at natural food stores)

About 4 tablespoons warm water

½ cup whole wheat pastry flour (cornmeal works well, too)

1 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon baking powder (this is optional, but I think it makes a crispier fried green tomato.)
Canola oil for frying.

1 or 2 firm green tomatoes (I like them when they just start to turn yellow-orange. The tomatoes that have just started to turn red have a slightly sour taste. The really green ones are more bitter).

Cut the tomatoes into 1/4 inch thick slices.

Mix the egg replacer with enough warm water to achieve a consistency like that of heavy cream, about 4 tablespoons of water.

In a second bowl, thoroughly mix the salt, pepper, and baking soda.

Dip the tomatoes into the egg replacer mixture to coat both sides, then into the flour mixture to coat both sides.

Fry the tomatoes on medium heat until both sides are golden brown. Dry off the excess oil with a paper towel.

Serve hot.
******************************************************************************
"Even though our supposed possession of a soul and superior intelligence are used to create an arbitrary dividing live over rights, the fact remains that all animals have the capacity to experience pain and suffering, and in suffering, they are our equals."-Nathaniel Altman, Ahimsa, Theosophical Publishing House, 1980

"Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur"-from Veganism in a Nutshell by the Vegetarian Resource Group. Read the whole article at http://www.vrg.org/nutshell/vegan.htm#vitd

"North of Los Angeles or Atlanta, non-elderly white non-sunscreening-using adults who spend time in the sun can get away with ensuring daily dietary vitamin D just during the winter. Everyone else living at such latitudes should include daily vitamin D sources in their diet year round. Sources include vitamin D fortified foods, vitamin D supplements (400 IU a day) and dried shiitake mushrooms."-Dr. Michael Greger in his handout, Recommendations for Optimum Vegan Nutrition, www.veganMD.org.

.

In his handout, Plant-Based Sources for Key Nutrients, Dr. Greger ( www.veganmd.org) lists dried shiitake mushroom as having 250 IU ‘s of vitamin D; 5 Chanterelle mushrooms as having 200 IU’s of vitamin D ; and 1 cup white mushrooms as having 70 IU’s of vitamin D.

VEGETARIANISM ,THE ENVIRONMENT, AND WORLD HUNGER

The following is excerpted from an article found at www.robinrobertson.com, the website of Robin Robertson. Visit this web site for some great recipes.

Robin Robertson is the author of 14 vegan and vegetarian cookbooks, a 25-year veteran restaurant chef, caterer, columnist, cooking teacher, and food writer. She writes "The Global Vegan" column for VegNews Magazine.

GO VEGETARIAN AND SAVE THE ENVIRONMENT

"Meat-eating has been proven to have a far-reaching negative impact on the environment. Since 1967, the rate of deforestation in the U.S. has been one acre every five seconds, the equivalent of one football field per second. Economists estimate that for every person who switches to a vegan diet, an acre of trees is spared each year......................"

"The rain forests are actually being destroyed to create grazing land for beef cattle so a continuous supply of inexpensive meat will flow into the country for our fast-food restaurants. It is estimated that at the present rate, many of the rain forests will be gone in 30 years, a natural resource on which we rely for everything from life-saving medicines to the very air we breathe".

"Livestock produces 7 trillion tons of manure every year, and it all finds its way into our water systems."

"60% of all water used in America is used for meat production."

" Of toxic chemical residues found in food consumed by Americans, less than 10% comes from fruit, vegetables, and grain. Over 90% comes from animal products."
"When you eat meat, you take in the livestock antibiotics, which diminishes the effectiveness of the antibiotics used to treat human illness."

"When you eat meat, you take in growth hormones. Statistics show that prior to the turn of the century, American girls reached puberty on the average of age 17; today, menarche is appearing in girls as young as 8........................".

"It takes 16 pounds of grain and 2,500 gallons of water to produce one pound of meat, yet 16 people could be fed on the grain it takes to feed one person that pound of meat. Producing that amount of grain only requires 250 gallons of water.

The livestock population of the U.S. consumes enough grain and soybeans to feed over five times its human population.

"Every two seconds a human child starves to death."

"90% of all corn grown in the U.S. goes to livestock; 80% of all grains and beans go to feed these animals."

"Food grown directly for human consumption utilizes 60 million acres;1.2 billion acres are used to grow what is fed to livestock."


WHAT'S FOR DINNER?
SEITAN-"MEAT" FROM WHEAT

In 7th century China, vegetarian Buddhist monks, looked for ways to make vegetarian protein which could be used to approximate the flavors of traditional Chinese cuisine. After inventing tofu, they looked for something with a firmer texture, more like that of the meat that their guests were used to. They discovered that when they kneaded wheat dough in a tub full of cold water, the starch extracted into the water. What finally remained was a chewy substance that was 70%-80% pure protein or "gluten", from which they produced seitan.

Seitan (pronounced "SAY-tan" is a protein-rich food made from wheat gluten. Wheat gluten is the protein from wheat with the starch removed. Seitan is gluten which has been cooked in a broth, usually with soy sauce. Prepared seitan is available at health-food stores and Asian markets, but it is expensive. Many of the "mock meats" that are served in some Asian restaurants or are sold in some Asian food stores are made from seitan. You can make gluten from scratch using wheat flour, but the process is involved. It is easy make seitan from vital wheat gluten which is available at natural food stores. Do not confuse this with high gluten flour which would not work in these recipes.

Here are some recipes Seitan dishes that I think you will enjoy.

The first one is from Cooking with Gluten and Seitan, by Dorothy R. Bates and Colby Wingate, published by The Book Publishing Company, Summertown, Tennessee, p. 12. This book has some excellent recipes for seitan dishes.

This is a basic recipe for gluten that can be used to replace meat in other recipes

BASIC GLUTEN
Makes 4 servings

1 cup vital wheat gluten
7/8 cup water or vegetable stock
6 cups vegetable stock

Stir together in a bowl vital wheat gluten and 7/8 cup water or vegetable stock.
Knead a minute to blend. Divide into 16 or 20 balls, stretching and pressing to flatten into cutlets.

Drop the gluten cutlets into 6 cups vegetable stock.

Cover the pan and bring to stock to a simmer. Reduce the heat to very low and simmer the cutlets gently for about 50 minutes. Drain and cool before using.

Per serving: calories 103, protein: 28 grams, carbs: 5 grams, Fat, 1 gram

SEITAN SAUERBRATEN
Makes 6 servings

This is a special treat to be made several days in advance and is elegant enough for a dinner party.

Mix dry ingredients in a medium bowl:

1 cup vital wheat gluten
1 Tablespoon nutritional yeast (Nutritional yeast has a delicious cheesy taste. It is available in natural food stores.)
Combine in a measuring cup:
2/3 cup water
2 tablespoons catsup or tomato paste
1 tablespoon tamari (Tamari is a wheat-free Japanese soy sauce made from fermented soy beans. It is available in natural food stores and Asian food stores.)
Combine liquids and gluten flour, kneading to blend. Shape into a roll and soak in a mixture of:
1 cup apple juice
½ cup wine vinegar
½ cup sliced onion
2 cloves garlic, sliced
6 whole cloves
6 whole peppercorns
2 bay leaves

Cover the dish and let stand for one or two days in the refrigerator. When ready to cook, add to marinade:

3 cups vegetable stock

Simmer gluten in a heavy saucepan for 50 or 60 minutes. Remove cooked seitan and cool. Slice across the diagonal of the roll to get broad, thin slices.

To make the sauce, strain the simmering liquid; there should be 2 cups. If there is less, add vegetable stock to make 2 cups. If there is more than two cups, simmer it slowly in an uncovered pan to reduce to 2 cups.

In a sauce pan, whisk:

2 tablespoons brown roux (recipe below)
2 cups strained liquid
Simmer until it thickens and bubbles, whisking to keep smooth. Add the seitan to the sauce.
Serve with 1 pound broad eggless noodles cooked according to package directions.



BROWN ROUX

Melt over low heat:

2 tablespoons soy margarine
Whisk together the flour and margarine, and cook over medium heat for 4 to 5 minutes, whisking as it cooks and darkens.

SEITAN "CHICKEN"
makes about 8 servings

GLUTEN MIXTURE:

dry ingredients:

1 3/4 cups vital wheat gluten
1/4 cup chick pea flour (available at natural food stores)
2 tablespoons nutritional yeast flakes
1 teaspoon onion powder
½ teaspoon garlic granules
Freshly ground black or white pepper, to taste
liquid ingredients:
1 ½ cups water
2 tablespoons chicken-style vegetarian broth powder.

COOKING BROTH:

4 1//2 cups water
3/4 cup low salt soy sauce
½ cup chopped onions, or 1 ½ tablespoons dried onions
2 tablespoons dried ,crumbled sage, or 1/3 cup chopped fresh sage
1 ½ teaspoons each chopped fresh rosemary and thyme.

To make the gluten, mix dry ingredients together in a large bowl. In a smaller bowl, whisk together the liquid ingredients. Pour the liquid ingredients into the dry ingredients, and mix well until it forms a ball.

To make cutlets or steaks, divide the uncooked gluten mixture into 12 pieces, and flatten them with your hands or a rolling pin as thinly as you can.. Cover and bake them in the cooking broth at 350 degrees F. For 30 minutes, then at 300 degrees F. For 30 minutes. Cool and store in the cooking broth.

To make a roast, shape the mixture into a ball or loaf shape, and place into a roasting pan or Dutch oven with a cover large enough to allow the ball to double in size. Press the ball or loaf to flatten a little. Preheat the oven to 350 degrees F. Mix together the cooking broth ingredients and pour them over the gluten. Bake uncovered for half an hour. Prick the roast all over with a fork, and turn it over using two spatulas. Lower the heat to 300 degrees F., cover and bake one hour more. Cool and store in the cooking broth.

You can also cook the roast in a slow cooker on high for 10 hours.

Or, to simmer on the stove top, bring the cooking broth to a boil in a large pot, and place the gluten in it. Immediately turn the heat down, and keep the broth to a low simmer. Do not boil-boiling makes the seitan spongy. Simmer for about 1 ½ to 2 hours. Cool and store in the broth.
Per serving: calories, 162; protein, 30 grams; carbs, 1 gram; fat, 1 gram

******************************************************************************
"The question is not, Can they reason? Nor Can they talk? But can they suffer"-Jeremy Bentham, An Introduction to the Principles of Morals & Legislation, 1789
******************************************************************************

The following are some excerpts from Iron in the Vegan Diet, by Reed Mangels, Ph.D., R.D. the complete article can be found at , www.vrg.org/nutrition/iron.htm, or in Simply Vegan, Quick Vegetarian Meals, by Debora Wasserman, published 1999 by The Vegetarian Resource Group, Baltimore MD, page 162-165.


"Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Vegetarians do not have a higher incidence of iron deficiency than do meat eaters."

"It is easy to obtain plenty of iron on a vegan diet"


"Both calcium and tannins (found in tea and coffee reduce iron absorption. Tea, coffee, and calcium supplements should be used several hours before a meal which is high in iron."

*************************************************************************************

"All menstruating women (vegan or not) should increase their intake [of iron] by combining 1ron-rich vitamin C rich foods at meals, and should get checked for iron-deficiency anemia every 5-10 years"-Dr. Michael Greger, Recommendations for Optimum Plant-Bases Nutrition,
www.veganmd.org (Click on handouts).

*************************************************************************************


Here are some foods which have a high iron content. A more extensive list can be found at www.vrg.org/nutrition/iron.htm


Food Amount Iron (mg)
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6

The RDA for iron for vegetarians is 14 mg/day for adult men and for post-menopausal women and 33 mg/day for pre-menopausal women."


The various lettuces in my garden have all gone to seed, and the beet greens have all been eaten, along with the beets, but my chard is still going strong, and I will be enjoying it until very late in the fall. Chard is a delicious and nutritious green. If you have space to plant a few chard plants next spring, I recommend it. If not, chard is available this time of year anywhere produce is sold.

Chard can be harvested while the leaves are young and tender or after maturity when the leaves are larger and have slightly tougher stems. Young tender chard leaves can be eaten raw adding a beet-like flavor to salads and sandwiches. Chard can be used in place of spinach in any recipe, although chard will need to be cooked a bit longer. When cooking older chard, the stems require longer cooking time than the leaves.

Chard is extremely perishable, so keep refrigerator storage time to a minimum. Store unwashed leaves in plastic bags in the crisper for 2 to 3 days. The stalks can be stored longer if separated from the leaves.

Chard contains a large amount of vitamin A. It is also naturally high in sodium. One cup contains 313 mg of sodium, which is very high for vegetables. Chard is also high in calcium, iron, magnesium, phosphorus and potassium.

Here are some chard recipes I think you will enjoy:


1 medium bunch red or green chard leaves
1 tablespoon olive oil
1 medium yellow onion, chopped
2 or 3 cloves garlic, minced
½ teaspoon black pepper
½ teaspoon salt
juice of 1 large lemon
2 ½ cups water
8 ounces penne or ziti

Remove the fibrous leaves of the chard leaves and discard. Rinse the leaves and cut into ribbon-shaped strips (chiffonade style-To chiffonade greens with large, loose leaves, such as chard, roll up the leaves and slice thinly.)

In a large, wide skillet, heat the oil over medium heat. Add the onion and garlic and cook, stirring for three minutes. Stir in the chard leaves, pepper, salt, and lemon juice. Cook until the greens are wilted and tender, about 5 minutes, stirring frequently. Set aside.
In a large saucepan, bring the water to a boil over medium heat. Add the pasta, stir, and return to a boil. Cook over medium heat until al dente, 8 to 10 minutes, stirring occasionally. Drain in a colander.

From The Best 125 Meatless Mediterranean Dishes, by Susann Geiskopf-Handler & Mindy Toomay, published by Prima Publishing, page 248

2 tablespoons pine nuts
2 tablespoons golden raisins
1 ½ pounds Swiss chard
1 tablespoon olive oil
2 cloves garlic, minced
2 teaspoons white onion, minced
1/4 teaspoon salt
several grinds black pepper

Place the pine nuts in a dry, heavy-bottomed skillet in a single layer over medium heat. Stir or shake the pan frequently until the nuts are lightly browned. Immediately remove them from the pan and set aside. When they have cooled for a few minutes, chop them coarsely and set aside.

Cover the raisins with boiling water and allow them to plump for at least 5 minutes. Carefully wash the chard, separating the stalks from the leaves. Discard the thick, tough ends of the stalks and thinly slice the remaining stalks crosswise. Set aside. Coarsely chop the green leaves. Place the stalks on a steamer rack in a large stock pot with a tight fitting lid. Add about an inch of water, cover, and cook over medium-high heat 5 minutes. Add the chopped leaves to the steamer tray and continue to cook for about 3 minutes, until the leaves just wilt. Drain the chard thoroughly and set aside. Drain the raisins.

Heat the oil over medium heat in a saute pan or skillet. Add the garlic and onion and saute for about 3 minutes until the onion is barely translucent. Add the chard and raisins to the skillet, along with the salt and pepper. Cook for 2 to 3 minutes, then transfer to a warmed serving dish. Top evenly with the pine nuts and serve very hot.



I enjoyed reading The Great American Detox Diet by Alex Jamieson, a vegan, a certified holistic health counselor and personal chef, and fiancé of Morgan Spurlock, director and star of the film documentary, "Super Size Me". The book describes the detox diet that undid the damage Morgan did to his body in a month of gorging on nothing but McDonalds foods.

Here are some excerpts from the book.

"In January 2005, the highly respected journal The Lancet released the results of a 15-year study that monitored more than 3,000 people who ate fast food only twice a week. Over this period, the subjects not only gained weight, but many of them also developed serious conditions, like insulin resistance, which is a precursor to diabetes."-p. ix


".....the researchers concluded that those who eat fast food two or more times a week are, on the average, 10 pounds heaver than those who do not."-p. 17


"Morgan’s Detox Diet

No!
Sugar
Refined carbohydrates (white bread, white sugar, white rice)
Coffee
Caffeine
Alcohol
Dairy, Meat


Yes!
10 to 14 glasses of filtered water a day
Whole grains: brown rice, millet, quinoa, oats
Nuts and seeds
Phytochemical rich -foods: blackberries, blueberries, raspberries, strawberries, watermelon, peaches, plums, sea veggies, cabbage, tomatoes
Soy products
Beans and legumes
Acidophilus to replenish good bacteria in the intestines
Focus on organic fresh foods
liver supportive herbs and greens: chicory, escarole, dandelion greens, watercress, endive, arugula, radicchio, broccoli rabe, dandelion root, licorice root, gingerroot*-p. 22-23


"Natural sweeteners are preferable to refined sugar and high fructose corn syrup................Transitioning to sweeteners such as agave nectar, brown rice syrup, and date sugar can ease the daily stress that our sweet diets have on our bodies.....Not only do natural sweeteners cause less of a spike in blood sugar levels, but they also still contain key nutrients that help the body with sugar metabolism."-p. 79

"Agave nectar is a natural liquid derived from the agave cactus......Agave absorbs slowly into the body, decreasing the highs and lows associated with sucrose intake..........Agave nectar is useful for baking and cooking; replace one cup of sugar with 3/4 cup of agave nectar. Reduce recipe liquids by 1/3 and oven temperature by 25 degrees F."-p. 79

(Mary,s note: Agave nectar is available at natural food stores)

"The best way to ensure that your body is getting the kinds of carbs it needs to run smoothly and stay ‘clean’ is to keep eating whole grains, beans, vegetables, and fruits that give you the extra dose of fiber needed to clean out your system. The natural foods with the highest amounts of fiber are lentils; black, kidney, and lima beans; chick peas; potatoes with the skin; peas; non-instant oatmeal; pears and apples with the skin; Brussels sprouts; and peaches."-p. 117

"Multigrain' means that the bread or cereal is made from more that one grain (like oats, rye, or wheat), but it doesn*t mean the grains are whole grains."-p. 117

The following is a recipe from Chef Alex’s book.


2 cups fresh dates, pitted
1 cup unsweetened shredded coconut

Pulse the dates in a food processor fitted with a normal blade 15-20 times.
Move the pulverized dates to a mixing bowl and stir in the coconut with a wooden spoon.
Spoon out 2 tablespoons at a time and roll into log shapes with your hands.
Store in an airtight container in the refrigerator for up to a week.
Serve cold or room temperature.