SoulVeggie

Vegan Heart-healthy Spiced Potatoes Au Gratin Recipe

Check it out:  another great no-added fat recipe from Susan that shows it's really easy to make a heart-healthy happy vegan potatoes au gratin without adding needless fat in the form of tofu sour cream, earth balance, "cheese" slices, veganaise, and a vegan buttery spread as the recipe after her's below does:

http://blog.fatfreevegan.com/2006/03/creamy-scalloped-potatoes.html

Ironic that some think a highly fat-ladden multi-potato layered gratin with a ton of added fat is "elegant" or "is a home style comfort-food recipe with some serious snob appeal. Potatoes gone chic." (from:

http://kblog.lunchboxbunch.com/2009/11/triple-spiced-creamy-potatoes-au-gratin.html

What a myopic view of nutrition, health, heart-safety, and food in general!  Heart disease, when I last checked, has little "chic" or "serious snob appeal."  The added fat in this recipe would make even the conservative the American Heart Association collectively squirm.  That a blogger claims his/her recipes are a "must read" and are "healthy" and are "chic" is indicative of the blogger's ego --- a good sign of a narcistic attitude that is often mistaken as enthusiam to be trusted.  Certainly isn't a sign of nutritional savvy and informed advice.

But, in this case, it must be nice to be so indulgent as to purchase three types of potatoes from non-local sources, highly processed fake cheese (which is really just added fat), tofu sour cream, a buttery spread, veganaise, and create a high-fat meal around them.

Ain't real food ('cept for the potatoes), ain't happy, ain't sustainable.  Let the "serious snobs" go with the cardiovascular disease.  Me?  I'll go with the certain, peer-reviewed science of "no-added fat" vegan diet and a longer healthier happier life.  I'd rather avoid all the problems shown to be associated with added fat than be "chic."

After all, isn't life worth living well?  That's REAL elegance.

A Library in One Book: "1,000 Vegan Recipes"

What drives a person to write 20 veg'n cookbooks?  What compels and inspires a chef to work countless hours in the kitchen developing, rejecting, re-trying and finding new or innovative ways to bring foodstuffs together?  Behind in my own efforts, I know how easy it is to underestimate the time, resources, trials, and tribulations involved. Tough job, and although one might do a few books just for the money, it takes real inspiration, dedication, and a spiritual will to help the animals and promote veg'nism by being willing to go through that process over 20 times.

Robin sent me a copy of her latest effort, "1,000 Vegan Recipes" a few weeks ago, and since then I've been marveling at, among other things, the sheer magnitude (and physical weight!) of what's she's just accomplished (disclaimer:  I did the website work/design for her "Global Vegan Kitchen" website).  We interacted soon after and I asked her about how the hell she pulled it off.  So many testers (over 30), so many recipes, so many ingredients.  Most notable about her response was this amazing bit of information:

"Three years."

...it took her over three years get this book in public hands!  Three years of labor giving birth to an amazing collection of recipes, resources, advice, and menus.  An encyclopedic recipe set of creativity, practicality, and efficiency, all in a single 612 page book.   And here are the numbers:  80 appetizers and snacks, 253 salads, sandwiches, and soups, 170 main dishes, 46 breads and muffins, 138 cookies, cakes, and other desserts... and that's not all.  Pages of menus groups by such topics as "Family-Style Dinner," "Casual Company Dinner" and the "Seasons."  Several pages for types of ingredients explanations, online resources, and a comprehensive "vegan pantry" checklist!

And the recipes --- they shine as well-tested and glow with simplicity of effort as well as ingredients.  Enthralling.  A breadth and depth to a vegan cookbook like none ever done before (and not likely again).  Check out the following:  "Pomegranate-Infused Lentil and Chickpea Stew," "Tempeh and Sweet Potato Shepard's Pie," "Rotini and Almond-Mint Pesto with Orange Zest," "Pistacio-Pear Couscous Salad," "Chai Spice Cookies," "Vegan Pound Cake(!)," "Strawberry Parfaits with Cashew Creme," and "Pumpkin Waffles with Cranberry Syrup."  Of course, those are just the tip of a "Titanic-sized" iceberg.

Back when I reviewed her "Quick-Fix Vegetarian," I likened that effort to a series of minuets.  In contrast, her latest book is a gourmet library of music to be played in the kitchen, enjoyed, and treasured countless times for years to come.  I highly recommend "1,000 Vegan Recipes."  It's several books in one, and those with special dietary preferences (no added fat, etc.) will find most recipes easily adaptable.  Be sure to check out Robin's Vegan Planet blog, and website, where you can sample recipes from most of her books.  And here's the link to the "1,000 Vegan Recipes" sampler.  Surf over and sample the music!  It's beautiful.

"Going Rogue" On Vegans

"Besides addressing her views on the McCain campaign and the media, Palin, a passionate Alaskan hunter, takes aim at vegetarians. Palin states, “If any vegans came over for dinner, I could whip them up a salad, then explain my philosophy on being a carnivore: If God had not intended for us to eat animals, how come He made them out of meat?”

The accommodating host went on to explain, “I love meat. I eat pork chops, thick bacon burgers, and the seared fatty edges of a medium-well-done steak. But I especially love moose and caribou. I always remind people from outside our state that there's plenty of room for all Alaska's animals -- right next to the mashed potatoes.”"

[Full article edited from here and below.]

IVU "Vegetomical" Image of a Woman

Way kewl... although tomatoes are a fruit.  One of the cleverest uses of fruits/veggies for an ad I've seen in awhile.  The original source is here.  Click on image for larger version.  Enjoy!

10 Thanksgiving Survival Tips for Vegans

[Note:  this is a re-post of a popular post I did a year ago.  This one's for you V.!]

"I thought it might be fun to put together a quick ad hoc list of some of the "survival tips" that have served me well when faced with attending a Thanksgiving Dinner with carnivorous family and/or friends.  I take no responsibility as to whether these will or will not work for anyone in particular as they are based upon my own experiences.  Use them wisely...

1.  BRING VEGAN FOOD:  often people will tell you it's not necessary to bring anything, but I've found it's best to ignore that advice and bring one, preferable at least two vegan dishes.  It's best (and safest) to have made them once before, unless you are very skilled in the kitchen.  I think it's rare that anyone would turn you away at the front door for bringing food!  Find out if you can bring a big salad (with fresh veggies and a fine no-fat dressing).  Find out if there's something you can bring veganized.  If nothing else, you'll look less conspicuous with a full plate than one with some crudite sans dressing and limp greens.  Don't have a recipe?  Use the GOOGLE, Luke.

2.  BRING FOOD THAT DOESN'T ATTEMPT TO MIMIC MEAT:  with the possible exception of "Gimme Lean Sausage" for making a stuffing (it's really close to that ground up dead spiced pig taste and texture),  I've found that bringing meat analogues (particularly that odious and overpriced "Tofurkey") invites people to miss the point.  They focus on contrasting the "fake" meat with the real, instead of relishing the intermix of fresh vegetables, fruits, legumes, and grains.  If fellow guests are a bit more veg'n friendly than most, maybe seitan or tofu done right (gravy counts), but think that out carefully.  I tend to think that incorporated IN a dish rather than as "steaks" or the like is more likely to be accepted.  Mom couldn't handle the TVP chunks in an entree I brought once (but then, I pointed them out to her in advance... bad move).  Try to define yourself, if asked, by the incredible variety of nature's bounty that you will eat rather than that which you won't.

3.  BRING A CROCKPOT DISH:  soup, entree, or better yet, dessert (if you've not already made something).  The beauty of the crockpot is that it's easy to prepare something, travels well, and in case the oven and burners are already used up in your target location, you can always find a plug (I usually bring a power strip or extension cord), and serve FROM the crockpot.  Winter Squash Bisque, Tofu/Artichoke Spread ("No-Cheese Cookbook," Stepaniak), Apple Brown Betty, Fruit Cobbler --- examples of very easy and effective crockpot foods.

4.  BRING SUBTLETY:  resist the temptation to proudly proclaim that the food you bring is "no-added fat vegan."  They will probably already know you are vegan, and it's more fun when sometimes, after sampling your wares, they say, astonished:  "Hey!  This is good... is this vegan?"  I'm more inclined to live with "added fat vegan food" at a holiday gathering if someone has been thoughtful enough to at least make something vegan.  Let's face it:  to many vegan is radical, a "no added fat" vegan could easily cause conceptual brain seizures. Now, if I had heart disease or diabetes, I would let the main host know in advance, and have a short concise explanation as to why I won't eat "added fat" vegan ready to use when asked.  It's also usually pretty obvious as to what has dairy in it, but eggs are a bit more devious when it comes to bread.  I tend to go situation dependent:  if things are hectic, I'll either skip the debatable food product or have a very small helping.  If things are a bit more laid back, I would have already asked, in the kitchen, what's vegan and what's not (esp. if chicken broth is used invisibly).  Doing this at the dinner table can easily (and rightly so) be seen as rude and draws the wrong kind of attention.

5.  BRING BREAD:  if you've mastered making bread, especially with a bread machine, time a 2 lb. loaf to finish close to when you leave (if by car).  People ALWAYS like homemade whole grain bread (I often make a no-added fat spread like hummus or something more holidayish to facilitate slathering onto bread slices).  Vegan cookies are also a winner.

6.  BRING A BEVERAGE:  alcoholic or not, it's always a sign of good etiquette.  Also:  I always have a few caffeine and no-caffeine herbal teas in my computer bag, jacket, or pocket.  It's rare that you can't get hot water!  Vegan egg nog in a crockpot is a show-stopper, made easier these days with Silk Soy Egg Nog (and recipes for making it from scratch on the Web).

7.  BRING SOME PREPARED EXPLANATIONS & WEBSITE ADDRESSES:  memorize a short 30 second and longer 2 minute explanation, that's not insulting or derogatory, as to why you are vegan.  Voice the first ONLY if/when asked "why are you vegan?"  As Howard Lyman, aka, The Mad Cowboy" puts it:  that's your 30 second window of opportunity when they are paying attention.  Sometimes family members or friends will express interest in learning more about your diet.  In my case, I might write down my soulveggie blog, www.fatfreevegan.com, www.goveg.com, www.madcowboy.com, www.pcrm.org, and www.vegblogs.com, as starting points for learning "why" and "how."

8. BRING A SENSE OF HUMOR:  preferably self-deprecating... if teased, laugh... use that disarming smile... if the situation is particularly mellow, you might risk teasing back, but BE CAREFUL.  Often it's okay to tease the vegans, but not the reverse (people tend to rationalize, feel defensive, or guilty).  During one Thanksgiving my father was confused that I was drinking wine during dinner.  I lightened the moment by saying, "whoops...  I better go call the Vegan Guru and double-check!"  Then I mentioned something about great vegan margaritas.  I've also made jokes about "hunting down" wild vegetables, the danger of dealing with a rabid block of tofu in a soybean field, and that I'm not completely vegan:  do you realize how many bacteria are dying in my gut as we speak?

9. BRING UNDERSTANDING, A POLITE ATTITUDE, & (if necessary) SILENCE:  trying to convert carnivores to veganism at Thanksgiving is like trying to talk people into joining AA at a beer or wine-tasting party --- akin to "spitting in the wind" and just torques people for no justifiable reason.  Exclaiming "ewwww, how gross" loudly when being offered a drumstick isn't necessary or particularly useful.  The same probably holds true for throwing tomato sauce or catsup on Great-Grandma Pearl's mink sweater or yelling out:  "I can't believe you all are eating slabs of a giant dead mutant bird's corpse with it's organs minced and sauteed delicately in gravy as a topping!"  Bonus tip: an in depth discussion of pus cell counts in milk and cheese might get you shot by a blunderbuss or tossed out into the snow.

10.  BRING COMPASSION & LOVE:  these are family and/or friends.  This is a festive gathering, not a lecture on animal rights, diet and heart disease, or environmental degradation.  Focus on the good in the people there and not what they eat or what they wear.  Focus on setting and being an example.  Like it or not, you will be seen as representative of vegans everywhere, and if you misbehave, unfortunately (if not unfairly), it reflects on all of us.  I've converted more people to veg'nism by setting an example than by proselytizing, and I suspect its more effective in the long term (and takes less emotional energy).  A loving, thankful, thoughtful, understanding, giving, and happy vegan will accomplish more than an arrogant sanctimonious obnoxious know-it-all malcontent.

Having been both, I prefer the former.  That's the "me" I want remembered.  Here's my "Thanksgiving 2005" Post where I think I really started to catch-on to the best way to approach these events.  Enjoy.

...and a "Happy Vegan Holidaze" to all!  Mark

@2008 by Mark Sutton... if used elsewhere, please credit me and my blog.  Thanks!"

1.  BRING VEGAN FOOD:  often people will tell you it's not necessary to bring anything, but I've found it's best to ignore that advice and bring one, preferable at least two vegan dishes.  It's best (and safest) to have made them once before, unless you are very skilled in the kitchen.  I think it's rare that anyone would turn you away at the front door for bringing food!  Find out if you can bring a big salad (with fresh veggies and a fine no-fat dressing).  Find out if there's something you can bring veganized.  If nothing else, you'll look less conspicuous with a full plate than one with some crudite sans dressing and limp greens.  Don't have a recipe?  Use the GOOGLE, Luke.

2.  BRING FOOD THAT DOESN'T ATTEMPT TO MIMIC MEAT:  with the possible exception of "Gimme Lean Sausage" for making a stuffing (it's really close to that ground up dead spiced pig taste and texture),  I've found that bringing meat analogues (particularly that odious and overpriced "Tofurkey") invites people to miss the point.  They focus on contrasting the "fake" meat with the real, instead of relishing the intermix of fresh vegetables, fruits, legumes, and grains.  If fellow guests are a bit more veg'n friendly than most, maybe seitan or tofu done right (gravy counts), but think that out carefully.  I tend to think that incorporated IN a dish rather than as "steaks" or the like is more likely to be accepted.  Mom couldn't handle the TVP chunks in an entree I brought once (but then, I pointed them out to her in advance... bad move).  Try to define yourself, if asked, by the incredible variety of nature's bounty that you will eat rather than that which you won't.

3.  BRING A CROCKPOT DISH:  soup, entree, or better yet, dessert (if you've not already made something).  The beauty of the crockpot is that it's easy to prepare something, travels well, and in case the oven and burners are already used up in your target location, you can always find a plug (I usually bring a power strip or extension cord), and serve FROM the crockpot.  Winter Squash Bisque, Tofu/Artichoke Spread ("No-Cheese Cookbook," Stepaniak), Apple Brown Betty, Fruit Cobbler --- examples of very easy and effective crockpot foods.

4.  BRING SUBTLETY:  resist the temptation to proudly proclaim that the food you bring is "no-added fat vegan."  They will probably already know you are vegan, and it's more fun when sometimes, after sampling your wares, they say, astonished:  "Hey!  This is good... is this vegan?"  I'm more inclined to live with "added fat vegan food" at a holiday gathering if someone has been thoughtful enough to at least make something vegan.  Let's face it:  to many vegan is radical, a "no added fat" vegan could easily cause conceptual brain seizures. Now, if I had heart disease or diabetes, I would let the main host know in advance, and have a short concise explanation as to why I won't eat "added fat" vegan ready to use when asked.  It's also usually pretty obvious as to what has dairy in it, but eggs are a bit more devious when it comes to bread.  I tend to go situation dependent:  if things are hectic, I'll either skip the debatable food product or have a very small helping.  If things are a bit more laid back, I would have already asked, in the kitchen, what's vegan and what's not (esp. if chicken broth is used invisibly).  Doing this at the dinner table can easily (and rightly so) be seen as rude and draws the wrong kind of attention.

5.  BRING BREAD:  if you've mastered making bread, especially with a bread machine, time a 2 lb. loaf to finish close to when you leave (if by car).  People ALWAYS like homemade whole grain bread (I often make a no-added fat spread like hummus or something more holidayish to facilitate slathering onto bread slices).  Vegan cookies are also a winner.

6.  BRING A BEVERAGE:  alcoholic or not, it's always a sign of good etiquette.  Also:  I always have a few caffeine and no-caffeine herbal teas in my computer bag, jacket, or pocket.  It's rare that you can't get hot water!  Vegan egg nog in a crockpot is a show-stopper, made easier these days with Silk Soy Egg Nog (and recipes for making it from scratch on the Web).

7.  BRING SOME PREPARED EXPLANATIONS & WEBSITE ADDRESSES:  memorize a short 30 second and longer 2 minute explanation, that's not insulting or derogatory, as to why you are vegan.  Voice the first ONLY if/when asked "why are you vegan?"  As Howard Lyman, aka, The Mad Cowboy" puts it:  that's your 30 second window of opportunity when they are paying attention.  Sometimes family members or friends will express interest in learning more about your diet.  In my case, I might write down my soulveggie blog, www.fatfreevegan.com, www.goveg.com, www.madcowboy.com, www.pcrm.org, and www.vegblogs.com, as starting points for learning "why" and "how."

8. BRING A SENSE OF HUMOR:  preferably self-deprecating... if teased, laugh... use that disarming smile... if the situation is particularly mellow, you might risk teasing back, but BE CAREFUL.  Often it's okay to tease the vegans, but not the reverse (people tend to rationalize, feel defensive, or guilty).  During one Thanksgiving my father was confused that I was drinking wine during dinner.  I lightened the moment by saying, "whoops...  I better go call the Vegan Guru and double-check!"  Then I mentioned something about great vegan margaritas.  I've also made jokes about "hunting down" wild vegetables, the danger of dealing with a rabid block of tofu in a soybean field, and that I'm not completely vegan:  do you realize how many bacteria are dying in my gut as we speak?

9. BRING UNDERSTANDING, A POLITE ATTITUDE, & (if necessary) SILENCE:  trying to convert carnivores to veganism at Thanksgiving is like trying to talk people into joining AA at a beer or wine-tasting party --- akin to "spitting in the wind" and just torques people for no justifiable reason.  Exclaiming "ewwww, how gross" loudly when being offered a drumstick isn't necessary or particularly useful.  The same probably holds true for throwing tomato sauce or catsup on Great-Grandma Pearl's mink sweater or yelling out:  "I can't believe you all are eating slabs of a giant dead mutant bird's corpse with it's organs minced and sauteed delicately in gravy as a topping!"  Bonus tip: an in depth discussion of pus cell counts in milk and cheese might get you shot by a blunderbuss or tossed out into the snow.

10.  BRING COMPASSION & LOVE:  these are family and/or friends.  This is a festive gathering, not a lecture on animal rights, diet and heart disease, or environmental degradation.  Focus on the good in the people there and not what they eat or what they wear.  Focus on setting and being an example.  Like it or not, you will be seen as representative of vegans everywhere, and if you misbehave, unfortunately (if not unfairly), it reflects on all of us.  I've converted more people to veg'nism by setting an example than by proselytizing, and I suspect its more effective in the long term (and takes less emotional energy).  A loving, thankful, thoughtful, understanding, giving, and happy vegan will accomplish more than an arrogant sanctimonious obnoxious know-it-all malcontent.

Having been both, I prefer the former.  That's the "me" I want remembered.  Here's my "Thanksgiving 2005" Post where I think I really started to catch-on to the best way to approach these events.  Enjoy.

...and a "Happy Vegan Holidaze" to all!  Mark

@2008 by Mark Sutton... if used elsewhere, please credit me and my blog.  Thanks!"

Video: How to Make Your Own Swine Flu Vaccine!

This hilarious video shows how you can make your own Swine Flu Vaccine.  Although quite satirical, there's enough truth in the matter (see the source of video, which lists/discusses actual ingredients) to make it all very interesting.  Of course the vaccine is not vegan... and I wonder how many people would want to know that egg white and mercury derivatives are part of what's being injected into your arm or snorted with the vaccine nasal spray?  Not surprising that the ingredients of the vaccine are not emphasized by most media coverage.

Dirt Candy & Rip Esselstyn on "Protein Myth, Moderation"

I'm still amazed at vegan bloggers who focus on protein issues and/or promote excessively high added fat/oil recipes (most recently, "Chef Amanda Cohen's Veggie Power Girl's Dirt Candy Greek Salad Recipe" that clocks in at over 60 grams of FAT per serving (a whole day's worth of fat according to the Feds, 3 to 4 times what Dr. Esselstyn would recommend per day):

http://kblog.lunchboxbunch.com/2009/10/chef-amanda-cohens-veggie-girl-power.html

... Amanda's the founder of the "Dirt Candy" Restaurant.  Hell, I'd rather eat dirt candy than her "powerful" heart attack special salad.  I didn't even factor in the "8 cups of canola oil" to fry the "2 Trumpet Royal Mushrooms" in (I'm not joking, 8 cups... that's a half gallon of oil).  IMHO, she deserves recognition only as a vegan chef who's apparently oblivious to the well-documented incredible negative impact of fat and saturated fat on the human biosystem.  Is she serious?  A half-gallon of oil for frying two mushrooms?  That's insane.

Anyway, in related repose, I've been thinking about some things Rip (author of, "The Engine 2 Diet" and son of Dr. Caldwell Esselstyn) had to say in my Mad Cowboy Interview with him (posted yesterday).  Rip's a solid believer of his father's research that reversed heart disease and advocates no added fat in your vegan diet.  Of note:

On the Issue of Protein:

M:  "In your book ["Engine 2 Diet"], you also list a bunch of the myths of a plant strong diet.  What would you say is the biggest one amongst these myths?"

R:  "I'd have to say the biggest one is protein. I get asked about that at least twice a day.  I just say that if your consuming enough calories you never have to worry about getting enough protein."

On the Issue of Moderation:

R:  "With my Dad, that message is perfect.  Depending upon whom I'm speaking to, I'll hit the moderation.  I was speaking to a group of firefighters the other day, and a guy asked me: "How much red meat can I have a week?  Isn't everything in moderation fine?"  I'm like, no, you know what? The whole phrase "everything in moderation" is why we're in such dire straits right now in this country.

One of the things about "Engine 2 Diet" is that what Howard is doing, my father's doing, and McDougall, Ornish and Fuhrman are doing, is we're trying to create a whole new paradigm in health and weight loss.  To me, every other diet program out there concentrates solely on the outside of your body instead of what's inside your body.  To me, we're creating beauty from the inside out."

To further quote Rip, vegetable oil is "synthetic goo."  It's not real food.

Now keep in mind, those are the words of a Professional Vegan Firefighter and award-winning Triathlete.  His father's 20+ years of peer-reviewed research has shown how to reverse heart disease with a no-added fat vegan diet.  One of the only two documented researchers to do this (Dean Ornish is the other). 

Who are you going to trust and believe in, a nutritionally ignorant blogger and/or vegan chef, or the guys out there doing it and proving it in real life?  Heart disease is the biggest killer of people, vegan and non-vegan, male or female, in this country.  And it's not the only chronic disease associated with too much added fat in your diet.

Go vegan, and go no-added fat vegan.  Your body will be healthier, happier, and the odds are that you'll live longer.  That's real power, and it's independent of gender.

Full Interview with Rip here.  Interview with Rip's father here.

Latest Mad Cowboy Newsletter - Rip Essy Interview/Recipes

Here's the Intro, Table of Contents, and a Direct Link to the latest Mad Cowboy Newsletter:

LINK:  http://groups.yahoo.com/group/Mad_Cowboy/message/88

"10_19_09:  Engine 2 Interview, Mutant Milk, & SpiderVeg"

Howdy! Welcome to the 67th issue of the Mad Cowboy Newsletter.

In this issue we're proud to present a Mad Cowboy Interview with the amazing vegan firefighter/author, Rip Esselstyn. Rip's the son of Dr. Caldwell Esselstyn and has built upon his father's remarkable research via some very practical and easy-to-do ways in his diet/exercise/lifestyle book, "The Engine 2 Diet."  There's also three of his recipes for you to try!

Moving on further, there's articles about Mutant Milk, how saturated fat enables Altzheimer's, some surprising statistics on what we eat, Brainfood at the White House, a great new position paper by the ADA on the Vegetarian Diet, and more about that same diet reducing cancer risk.

Continuing in this edition, there's the intriguing proposal for a 50 year Farm Bill, 70 pages of solutions to our agricultural woes, the real cost of food, the new composting mandate in San Francisco, how animal abusers are losing, AETA is winning, new math contrasting a vegan diet with a carnivore's, and the Amazing SpiderVeg!

... as always, a tip of the hat to our new subscribers: y'all can browse past issues at the Mad Cowboy Newsletter Archives:
http://groups.yahoo.com/group/Mad_Cowboy/>http://groups.yahoo.com/group/Mad_Cowboy/

Here's hoping everyone is warm, and to quote Rip: "plant strong" this Winter!

Mark, MC editor/webmaster

***********************************************
TABLE OF CONTENTS:

00: Quote(s) from Howard
01: A Mad Cowboy Interview with Rip Esselstyn
02: Three Recipes from "The Engine 2 Diet"
03: The Vegan Mind-Bender Contest Winner/Challenge!
04: Mad Cow Info Round-Up
05: Mutant Milk, Fat & Altzheimer's, US Fatter, What We're Eating
06: Brainfood, Veg Diet Reduces Cancer & Chronic Disease Risks
07: The Digital Vegan
08: 50 yr Farm Bill, Ag Solutions, Real Food Cost, Composting SF
09: Animal Abusers Lose, AETA Wins, Veg Math, Spider Veg!
10: Howard's Schedule
11: Quick Bytes
12: Closing Thoughts

Boo! Hiss! Scaring New Vegetarians about Protein

It's really disturbing to see a vegan blogger, when asked about becoming vegetarian, still groups foods into "protein" and "non-protein." [See: http://kblog.lunchboxbunch.com/2009/10/ask-kathy-can-i-go-veg-with-my-food.html]  This is such an amazing fallacy.  In a previous post (about the same blogger) I noted many non-legume, soy, and wheat gluten, sources of proteins in plants and grains (all vegetables, fruits, grains, etc., have protein, btw). 

IMHO, she should have told her it's not a big worry, and that a diet full of grains, legumes, and vegetables will be more than sufficient.  But to suggest that there are many non-soy, mainstream options on the Whole Foods shelves? Why not mention any good produce department as well?

Instead, promoting the myth about having to worry about protein is not giving good, reliable, or accurate advice to the would be newbie.  Here's some useful opinions:

"Should I be worried about getting enough protein on a vegetarian/vegan diet?  No, not as long as you're taking in enough calories. Official recommendations suggest that eating 8% of our daily energy as protein will provide an adequate amount. National and international recommendations for protein intake are based on animal sources of protein such as meat, cow's milk and eggs. Plant proteins may be less digestible because of intrinsic differences in the nature of the protein and the presence of other factors such as fibre, which may reduce protein digestibility by as much as 10%. Nevertheless, dietary studies show the adequacy of plant foods, as sole sources of protein as does the experience of healthy vegans of all ages... it is easy to see that plant foods can supply the recommended amount of protein as long as the energy requirements are met. The short answer is: "No, sufficient protein can be obtained by eating a variety of foods..."  [The International Vegetarian Union's FAQ]

"11. How do I get protein on a vegan diet?... "  Protein is an important nutrient required for the building, maintenance, and repair of tissues in the body... As long as the diet contains a variety of grains, legumes, and vegetables, protein needs are easily met."  [Dr. Neal Barnard, PCRM  in "Reversing Diabetes"]

"Myth #1: Plants are low in protein:  Plant foods are generally abundant in protein. For example, lettuce gets 34% of its calories from protein, and broccoli gets 45% of its calories from protein. Spinach is 49%. Cauliflower is 40%. Celery is 21%. Beans range from 23% to 54% depending on the variety. Grains are 8% to 31%. Nuts and seeds are 8% to 21%. Fruits are the lowest at around 5-8% on average.  If you wanted to suffer from protein deficiency, you’d either have to seriously restrict total calories (i.e. starve yourself), or you’d have to eat a really messed up, unbalanced diet like nothing but low-protein junk foods and certain fruits. But in those cases, protein deficiency probably won’t be your biggest risk.

Personally I’ve never met anyone suffering from protein deficiency in the USA, vegan or otherwise. The much greater risk (in the USA at least) is overconsumption of protein."  ["The Great Protein Myth."]

"Often when people consider going on a vegetarian or vegan diet, they are concerned about getting enough protein. Your diet cuts out all meat and dairy so how do people get protein?:  It's important to know that there is no such thing as protein deficiency if you're eating enough calories. If you look at the largest animals on the planet they get all the protein they need by eating green leafy vegetables. I talk about this in the book. Mother's breast milk is 5% protein. We as human beings can only use about 12 percent of our calories from protein. It's the one maco nutrient we cannot store. It's a non-issue as long as you're eating enough calories"  [Vegan Firefighter, Rip Esselstyn, author, "Engine 2 Diet"]

So, I'm hereby calling on Kathy to PLEASE stop with the continued promulgating of the fake and erroneous so-called "vegetarian" or "vegan" protein issue, and to stop emphasizing protein in any diet or from limited sources.  It's so wrong, unscientific, and negligent of dietary reality; it's not helping the cause and is instead, perpetuating an unnecessary anxiety for those considering a healthier, happier, and longer life through a vegan diet.  That they learn the truth is important, and what you wrote misses much of it. If you really care about helping people, then give them the "whole" story, and not just what sounds like corporate "Whole Foods" PR.

"A Vegan Zombie's Vegan Twinkie'

In a short article about how Woody Harrelson, while acting in his new movie, "Zombieland," insisted on vegan twinkies made from corn with no sugar.  Says Woody:

"I'm not a Twinkie lover. I don't do sugar or dairy either. When we finally shot my Twinkie-eating scene in the movie, they had to give me a specially made mock Twinkie made of corn meal. It could spur a healthy Twinkie revolution."

The author of the article then recommends a vegan twinkie recipe from Schmoofood & Vegan Lunchbox (here).  How unfortunate.  I've blogged about the clever author of Vegan Lunchbox years ago when it started out, but in recent times I stopped reading her blog for the most part when she was praising "Pringles."

Anyway, I checked out the "Schmooed Food" twinkie recipe and did the math:  28 grams of vegan olive oil/shortening/margarine fat per twinkie, and a whopping 52 grams of sugar per serving.  Oh, and there's 7 grams of saturated fat per twinkie.

Put into perspective:  Ornish & Esselstyn (who've reversed heart disease) recommend between 14 and 24 grams of fat per day (around 10% of your total calories), the Feds no more than 60 grams of fat per day.  Regarding sugar:  the American Heart Association recommends no more than 37 grams of sugar PER DAY for an ADULT man, and no more than 16 grams of saturated fat per day for an adult woman.

Wow... a day's worth of useless added non-real food fat, a half day's worth of saturated fat, and over a day's worth of sugar in ONE "healthy" vegan twinkie.  Now imagine the physiological effect on a child's body.  Reminds me of some dialogue from the 1984 movie version of "Ghostbusters:"

"Dr. Egon Spengler: I'm worried, Ray. All my readings point to something big on the horizon.

Winston Zeddemore: What do you mean, big?

Dr. Egon Spengler: Well, let's say this Twinkie represents the normal amount of psychokinetic energy in the New York area. Based on this morning's reading, it would be a Twinkie thirty-five feet long, weighing approximately six hundred pounds.

Winston Zeddemore: That's a big Twinkie."

Fitting too, that one actually "injects" the filling into the twinkies.  That's not unlike injecting sugar and fat into your cardiovascular system when you eat one.  And It's ironic that the standard definition of the Hebrew term "shmoe" is essentially a "stupid" person.  But regardless, there's just no way I'd ever eat this schlock, vegan or not.  It's a nutritional short-range missile with multiple warheads of fat, saturated fat, and sugar.  Best to avoid it's negative impact on your body and target instead, real food.

[BONUS: check out the excellent summary article concerning oil, it's impact on your body, and cited articles, at the "Happy Healthy Longer Life" blog.  For a graphic of a real vegan zoombie, click here.]

[NOTE 10/16/09:  Happy Healthy Longer Life Blog link fixed... apologies!]