SoulVeggie

Victoria Moran Interview: Happy Cow, Jill Nussinow, & Me

Victoria Moran ("Main Street Vegan") interviewed Eric Brent (Happy Cow), myself (Heart Healthy Pizza), and Jill Nussinow (aka, "The Veggie Queen" and author of the cookbooks "CHAMPs" & "The New Fast Food") just over a week ago.  I thoroughly enjoyed hearing Eric and Jill, and my session with Victoria covered much more than my book (my relationship with Howard Lyman, aka, "The Mad Cowboy," diet, nutrition, yadda).  The audio of the interview is now available at the link below as a streaming file or a downloadable mp3.  Enjoy!  I hope to do it again with Ms. Moran... she's quite articulate, interesting, and knowledgable.  There are many excellent interviews in her archive, which I highly recommend.

The Interview entitled "Food, Glorious Food" here!

 

Pizza Cookbook Review & FREE Giveaway

"VeganRunnerEats" reviews "Heart Healthy Pizza," offers FREE book giveaway.  Some great photos, I'll post the recipes later this week (in the process of moving domiciles). Check it out: http://wp.me/p3LYmB-FV  Here's one of her photos:

Review & Free Giveaway: "The China Study Cookbook"

As one of the handful of cookbook authors who've published a cookbook of plant-based recipes with no added oil and minimal to optional salt and sugar, it is always wonderful to have the opportunity to review another author's work in this growing "genre."  I've been no-added oil for seven years this month (from interviewing Dr. Caldwell Esselstyn).  There is ample and growing evidence that added oil is highly detrimental to human health and definitive proof that one's taste buds can be re-calibrated, the addiction conquered, by avoiding oil altogether.  Still, it surprises me how many people in the veg community really get upset by these facts and often express vitriolic skepticism reminiscent of the reactions of those who still eat meat when confronted with evidence of the several reasons to avoid meat.

In his amazing book (my review), "Whole: Rethinking the Science of Nutrition," Dr. T. Colin Campbell (co-author of "The China Study" about his discoveries managing history's largest study on diet and researcher with over 350 mostly peer reviewed scientific articles published) manages to distill his recommendations for the best diet into just 66 words:

"Consume plant-based foods in forms as close to their natural state as possible ("whole" foods).  Eat a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains.  Avoid heavily processed foods and animal products.  Stay away from added salt, oil, and sugar.  Aim to get 80 percent of your calories from carbohydrates, 10 percent from fat, and 10 percent from protein."  (p. 07)

He calls it the "Whole Foods Plant-Based" diet (WFPB).  Dr. Campbell is part of a growing chorus and scientific consensus, spearheaded in part (but not exclusively), by Drs. Caldwell Esselstyn (reversing heart disease), Neal Barnard (reversing diabetes), and John McDougall, about the incredible protective and curative effects of a WFPB diet.

So, imagine how delighted I was to receive a copy of his daughter's new book, "The China Study Cookbook" (by LeAnne Campbell, Phd.).  Without mincing words, I have to acknowledge up front, that it's a marvelous effort.  Many of the beauties of this cookbook are subtle, but having been through the fires of writing a WFPB-based cookbook myself, I'm able to recognize the incredible thought, creativity, and mindfulness that Leanne has put into her book.  It is worthy of the statement on the front cover, the "Official Companion to The China Study."

Chock full of over 120 recipes, "The China Study Cookbook" is more than a cookbook.  Although that might sound cliche, it truly isn't.  The book is beautifully organized and well-structured, providing a lot of detailed information about diet and disease, nutrition, stocking your pantry, storage and preparation of food, tips on using no oil and less sugar and salt, substitutions, raising children to consume a WFPB diet, transitioning to a WFPB diet, and even recommended "Chef's Tools"...  all of this BEFORE you get to the recipes!! 

The recipes are listed by category in the Table of Contents, which is excellent, and the Index is based on ingredients.  This has all been very well thought out.  For my own self-published book, I spent at least a month working on a Recipes Index and an Ingredients Index.  Why?  Just as Leanne undoubtedly knew, they save time and effort in searching for what you want to cook and how to do it.  Also worth noting: the recipe categories are: Breads & Muffins, Breakfast Dishes, Appetizers & Salads, Soups, Sandwiches, Entrees, Side Dishes, and Desserts.  

Leanne engaged her whole family to assist with this project.  That she's a busy mother AND a very busy professional (as her father proudly notes in the "Foreward") shows in the construction of the recipes as well as she's, ahem, taken the time to note the estimate "Preparation Time" for each recipe.  There are also "icons" under the title of each recipe that represent one of 8 categories of whole plants: Fruits, Grains, Leaves, Roots, Legumes, Flowers, Nuts, and Mushrooms.  A most useful approach.

So, by now you might be thinking "get to the main issue, Mark, how are the recipes?" 

I found them to be creative, designed with obvious care, and extremely well written such that a novice in the plant-based kitchen will have no trouble making very very tasty dishes.  That these are so delicious is a real testimony to Leanne's ability.  Many of the WFPB recipes with no-oil, etc., in some of the other cookbooks I've read are, well, sometimes bland, derivative of others, and don't show the attention to detail and care that these do.  Accustomed to seeing lesser efforts (not always, but too often), I was pleasantly surprised by how excellent and diverse her recipes are.

BOTTOM LINE: as a vegan for 12 years (vegetarian for 20 years before that), no-oil for 7 years, from being a cookbook author AND proud owner of some 500+ cookbooks (at last count, that's probably an underestimate), I do NOT hesitate to recommend this book.  

It will be quite useful to anyone wanting to explore a WFPB diet, and especially for busy professionals and Moms everywhere who want to make the healthiest meals possible for their families.  This book and versatile recipes will be of great help to anyone wanting move towards on a new path of true health, without the degenerate diseases Modern Science unfortunately believes are inevitable.

As her father (and others) have proven they are not inevitable, LeAnne and her family have proven how to implement his recommendations with style, taste, enjoyment, and ease.

This is truly a unique and important contribution to the growing Whole Foods Plant-Based Diet movement, and I sincerely hope that she finds the time to produce another cookbook.  Finally, I've a hopeful hunch there's a lot more yet to be seen from all the Campbells!  What a family!!

CONTEST RESULTS! Congratulations to Jim Olichwier for winning the luck of the draw and a copy of the China Study Cookbook!

SPECIAL CONTEST: Dr. Campbell's publisher, BenBella Books, is sponsoring a FREE giveaway of this book to the winner (selected at random) of the following contest.  To enter, leave a comment below describing why you are interested in an WFPB diet and what prompted your interested in it as well as this book.  Be sure to include your e-mail address (won't be shown).  Deadline for comments:  Tuesday, February 25th, 11:59 pm est.

Below are two recipes from "The China Study Cookbook" that help showcase Dr. Campbell's considerable "chops!"  All are ©2013 by LeAnne Campbell.

 

SCRUMPTIOUS BAKED VEGETABLES WITH FRESH SPINACH

Preparation Time:  25 minutes   Baking Time:  20 minutes

Makes 6-8 Servings

 

FOR THE BAKED VEGETABLES:

1 medium onion, sliced

1 green bell pepper, seeded and julienned

1 sweet potato, cut into bit-sized pieces

1 head broccoli, cut into bite-sized pieces

1/2 pound mushrooms

1 pint cherry tomatoes, halved

1 medium zucchini, sliced

Garlic powder

Onion powder

Sea salt and black pepper

8 cups fresh spinach

2 cups cooked brown rice

 

FOR THE SAUCE:

1/4 cup balsamic vinegar

1/4 cup maple syrup

1/4 cup almond slivers

1 tablespoon freshly squeezed orange juice  [I used lemon juice]

1 teaspoon thyme, dried

1 teaspoon basil, dried

1 teaspoon rosemary, dried

1 clove garlic, minced

1) Preheat oven to 425 degrees F.  Prepare all vegetables except the spinach and place in a large baking pan lined with parchment paper.  Sprinkle with garlic powder, onion powder, salt and black pepper.  Bake vegetables for 20 minutes.

2) While vegetables are cooking, whisk together all sauce ingredients in a medium-sized bowl.

3) Place spinach in a large serving bowl.  Combine cooked vegetables and sauce.  Serve warm over spinach and brown rice.

[MSS NOTES:  a versatile recipe that can easily be modified to fit with the veggies in your 'frig.  I like the sauce used, as well as the idea of putting the roasted veggies over spinach (which will wilt the spinach quite nicely).  This recipe shows a generic approach to cooking veggies without oil and, imho, is a very important one.  A variation of her method was my "go to" during some of the busiest periods of my recent life, and now that I've got the sauce recipe, yeeha!]

 

APPLE GINGERBREAD UPSIDE-DOWN CAKE

Preparation Time:  20 minutes    Baking Time:  35 to 40 minutes

Makes 8 Servings

1/2 cup water, divided

3 medium MacIntosh (or other tart) apples, peeled, cored, and sliced

1/4 cup maple syrup

1 1/2 cups whole wheat pastry flour

1/2 teaspoon baking soda

3/4 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon allspice

1/4 teaspoon nutmeg

1/2 teaspoon salt

1.2 cup unsweetened applesauce

2/3 cup molasses

2 egg replacers (2 tablespoons ground flaxseed meal with 6 tablespoons water)

2 teaspoons vanilla extract

1) Preheat oven to 350 degrees F.

2) Put apples in medium saucepan with 1/4 cup water.  Cover and cook 3-4 minutes over medium heat, until soft.  Add maple syrup and stir to combine.

3) In a small mixing bowl, combine flour, baking soda, baking powder, cinnamon, ginger, allspice, nutmeg, and salt.  Set aside.

4) In a separate bowl, mix applesauce, molasses, egg replacers, vanilla, and 1/4 cup water.  Add to dry ingredients and mix well.

5) Spread cooked apple-maple syrup mixture evenly on the bottom of a 9x9 nonstick baking dish.  Pour batter over apples.

6) Bake uncovered for about 35-40 minutes, or until a toothpick inserted in the center of the gingerbread comes out clean.

7) While cake is still warm, place a serving plate over cake pan and carefully turn the cake over so it comes out onto the plate.  Serve warm.

[MSS NOTES:  if you're missing a few of the spices, add a little bit more of the ones you do have.  Great recipe that proves you don't need fat and a lot of sugar to make a fine and delectable dessert.]

Special! 200 Recipes: "No More Bull" (H. Lyman) & HHPizza Together!

While going through some boxes in my office, I found a box full of "No More Bull!" books by Howard Layman, aka, "The Mad Cowboy" (see description below). I helped edit this book, as well as select and manage the recipe section.

What a time interacting with some of the top vegan chefs ever! I've decided to share my find.

With Howard's permission, I'm offering a copy of "No More Bull!" and MY book (the 1st vegan pizza cook book) "Heart Healthy Pizza: Over 100 Plant-Based Recipes for the Healthiest Pizza in the World" for a special discount. I'm willing to autograph either or both. 

You get around 220 vegan recipes. 

"NO MORE BULL! The Mad Cowboy Targets America's Worst Enemy: Our Diet" by Howard Lyman with Glen Merzer & Joanna Samorow-Merzer 

"Howard Lyman, who told the story of his transition from cattle rancher to vegetarian in Mad Cowboy, exposes the flimsy lies sustaining the meat industry in this new volume.  With an update on the Mad Cow threat, an eye-opening discussion of the link between Alzheimer's and meat consumption, and a raucous dissection of the folly of high-protein diets, "No More Bull!" makes the case for a plant-based diet as clearly and powerfully as it's ever been made. 

Features over 100 vegan recipes from Howard's friends, cookbook authors, award-winning chefs, and easy-to-follow tips for those transitioning to a vegan or plant-based diet. 

Includes recipes from Robin Robertson, Nava Atlas, Chef Ron Pickarski, Chef Ken Bergeron, Bryanna Clark Grogan, Dr. Neal Barnard (President, PCRM), Brenda Davis, Chef Beverly Lynn Bennett, Patricia Bertron, Dr. T. Colin Campbell ("The China Study"), Albert Chase, Robert Cohen (the NotMilkMan), Joseph Connelly (VegNews), Sally Errey, JoAnn Farb, Dr. Alan Goldhamer ("The Pleasure Trap"), Dr. Michael Greger (Nutrtionfacts.org), Francis Moore Lappe ("Diet for a Small Planet"), Dr. John and Mary McDougall, Vesanto Messina, Marie Oser, Tanya Petrovna (founder, "Native Foods"), Jennifer Raymond, Jo Stepaniak ("The UnCheese Cookbook," Larry Wheat (Owner of the "Millenium Restaurant"), and many more! 

Pass this unique deal around.  You can learn more at:

http://www.hearthealthypizza.com/NMBHHP.html

 

"The Devolution of Thanksgiving" - my lecture to Olgethorpe University

"My recent lecture. The History of Thanksgiving, fasting/prayer, corporate excess, the modern turkey, the kitchen as a biohazard laboratory, a no-fat plant-based diet, veganism, metabolic syndrome (heart disease, type II diabetes, alzheimer's disease, etc.), pesticides, gmos, advice for dealing with Thanksgiving, and a host of other related issues.  Roughly a 35 minute talk, and I cut loose a bit in the subsequent 30 minute Q&A.

This slideshow accompanying the audio (the lecture was given via Skype) was a quick'n'dirty assembly of related images to the topics I was discussing.  By no means comprehensive, they seem to augment the whole experience." 

"Thinking Outside the Pizza Box" - Article, Photos,Videos, & Recipe(s)

A few months ago I did my 1st TeeVee gig on how to make a plant-based pizza for the "busy professional" in less than 30 minutes. Here's the full 30 min. video and then the cropped 3 minute version (focused on just making the pizza).  I later wrote a short article documenting the recipes for the Vegetarian Society of DC (the oldest such group in this country). The quick "cheese-like" topping is gluten-free and modified recipe from the 1st Vegan Pizza Cookbook, "Heart Healthy Pizza." 

 

As a proud Life Member of VSDC, it was wonderful to see my article in their newsletter. My thanks to VSDC for all their efforts in promoting veganism and a healthy plant-based lifestyle.

JPEG version of the Article "Making a Plant-based Pizza in 30 Minutes:" (the full newsletter not totally accessible in all browsers): http://www.hearthealthypizza.com/VSDCNews2013Summer08.jpg

PDF of Full Newsletter:  http://www.vsdc.org/downloads/VSDCNews/2013/VSDCNews2013Summer.pdf

25 Minute Cable TeeVee Demo: http://www.youtube.com/watch?v=XXR_InxQPQg

3 Minute "Close-in" Demo: http://www.youtube.com/watch?v=zbJYvigtkIE

"Thinking Outside the Pizza Box" 8 Min. Ramble/Short Video: http://www.youtube.com/watch?v=ONfgiS2DNXI

Now, there's enough information for anyone who wants to make a healthy plant-based pizza in 30 minutes or less.  No more excuses...

"Making Pizza:" Mark's Cable TV Debut Now Available Online

It was my 1st time in a TV studio, let alone being filmed in front of 3 cameras, team of people in a hidden booth barking orders through headsets to those around myself and the hostess.  All volunteers, we were there to film my making a pizza, start to finish, and a short interview.  Although this was to be a half hour episode, we were in the studio for several hours.  It's amazing how much time was spent standing, re-doing things, waiting... the hostess was shivering from the cold, I was in pain from a leg injury (couldn't use my cane on set), and I had no makeup! (looking like a gaunt vegan zombie from no sleep the night before).

The Director/Producer, Jorge Mera, did a marvelous job of editing, though, and Gina Lewis (the hostess) was a real pro.  I think the primary missions were accomplished: demonstrated making a truly heart healthy plant-based pizza in 30 minutes or less ("for the busy professional"), gain experience in these kinds of presentations, and learn (which camera to look at? you wore black???).  Still, all things considered, I'm content that it was worth the effort.  The second half, where I make the same pizza again with the camera in close all the time, imho, is particularly effective.  Wish we had more time at the end to talk about my cookbook.  The final broadcasts were on Fairfax Public Access TV, Channel 10.

Anyway, here it is! I be a "video virgin" no longer... Enjoy!

For Pizza & Pasta: A Vegan "Cheese-Like" Topping Sauce Recipe

A frustrating aspect of writing a cookbook is all those tests, recipes, and ideas that for a variety of reasons, don't get done or included in time for publication.  Lord knows, there's so many brunch and dessert pizza concepts, tons of other cheese-like sauces, and additional neat ideas that didn't make the cut in my cookbook. After all, I spent over 5 1/2 years research recipes for this effort, and at some time, it hadda be released!

One of the more intriguing ideas was using my 60 published cheese-like sauces for purposes other than pizza (here's a link to the Recipes Index for all recipes). I was able to use left-over sauce to great effect with pasta, in quesadillas, as a crudite dip, on baked potatoes or steamed veggies, in spreads, and more. But, only having tried this with a couple of them, I was hesitant to promote the concept much more than a tacit reference here or there in the book itself.

However, since that time, I've successfully tested several of the recipes, made fresh for purposes other than pizza, and taking advantage of left-over sauce (most keep at least 3 to 5 days in the refrigerator). I've been wanting to document this online for awhile now, and today's the day:

The "cheese-like" sauce recipe I'm publishing here is a variation of one of my favorite "non-grain-based" sauces, the infamous "Cauliflower, Millet, Carrot, and Mustard" sauce.  Clearly influenced by the classic macrobiotic "faux mashed potatoes" recipe (using millet, cauliflower, and onions), it was one of the recipes that I deliberately set out to make work when writing the book. I also love this recipe as it's a "one-pot" process by which the cauliflower, millet, and carrot, are cooked together, then blended as a cheese-like sauce/topping.  In the case of this experiment, I thought that using 1/2 cup of peeled raw finely diced sweet potato would work as well as carrot due to color, similar density, like texture.  I also used a "spicy" mustard instead of plain to add a little "kick" to it all.

First up, I made a "whole wheat & rye flour" dough for the pizza crust, and topped it with raw chopped kale, sliced tomatoes, diced shiitake mushrooms, herbs, and sliced onions.  Then I made the sauce (recipe below) and put around half of it on the pizza (sprinkling on some ground black pepper) and baking as normal.  Here's some photos of the pizza while being constructed, after backing, and playing around with the camera to get a shot of "pizza in hand" (the idea from a photo here by Somer Vedge).

 

Click on for Larger Image

Click on for Larger Image

"Want Some Fresh Pizza?" Click on for Larger Image

"Day-old Slice!" Click on for Larger Image

A few days later, I decided it was time to play with the roughly 1 1/2 cup of leftover sauce.  I added some dry vermouth to a medium "wok-like" cooking pan (sorry, I didn't measure anything, this is a basic cooking process), followed by crudely sliced onions, chopped garlic, dried red chili pepper flakes (from crunching the homegrown peppers,and dicing the skins as well), a lot of chopped mixed greens from the garden, leftover sliced/chopped tomatoes, and brought this all to a steaming simmer, stirring frequently, until the kale started to wilt (covered with a pan lid when not mixing).  I then added some sliced/diced mushrooms, a little balsamic vinegar. To keep it low sodium, no soy sauce or tamari was added, additional water if needed to keep veggies from sticking.

Then, when everything almost done, I added a little liquid cautiously, and then added a bunch of pre-cooked wheat/oat high fiber spagetti pasta, again, stirring deeply and slowly until the chill was gone. I added the leftover cheese-like sauce, stirring frequently and deeply, not adding liquid until it was too thick. Soon, the sauce begins to thicken to the desired degree, you'll need to turn off the heat, and cover until served.

Here's photos of the results!

Click on for Larger Image

Click on for Larger Image

And now, finally, the cheese-like sauce recipe for your enjoyment!

Cauliflower, Millet, and Carrot* Sauce

INGREDIENTS:

• 1 cups cauliflower (chopped/diced, 1/2" pieces)

• 1/2 cup uncooked millet

• 1/3 cup raw carrot (diced)

• 2 cups water (as needed)

• 1 t. garlic powder

• 1 t. salt (optional)

• 2 to 2 1/2 T. corn starch

• 2 T. wet mustard of choice

• 1 t. red Tabasco sauce

• 1 cup water

METHOD:

1. Bring first 5 ingredients to a boil in a small pot, then simmer on lowest heat setting for 25 to 30 minutes. Turn off heat, and let sit covered for 10 minutes. Uncover and let cool to room temperature. If necessary, drain.

2. Put vegetable mixture into a blender or food processor (mash a little with the back of a wooden spoon)

3. Add remaining ingredients, reserving the water to add in small increments, gradually increasing the processing seed until the mixture is a smooth and thick pancake-like batter.

4. Pour on top of prepared pizza and back at 425 to 450 degrees F. for 15 to 20 minutes, or as preferred.

VARIATIONS:

• Depending upon the type of pizza being made, fresh or dried herbs can be added and hand mixed into the batter when smooth.

• Mix in chopped canned green chiles and sliced black olives with leftover sauce to make nachos (pour over tortilla chips, etc., and heat) or in quesadillas.

* I used 1/2 cup raw peeled diced sweet potato, instead of carrot, for this test.  Cooked in place of the carrot.

• The addition of around 1/4 cup of raw unsalted sunflower seeds will add a nice extra creaminess to this sauce.  Be sure to allow for a little extra blending time to facilitate a silkier sauce texture. 

NOTE:

• This recipes makes around 3 1/2 cups of sauce.

The above is ©2013 by Mark Sutton, "Heart Healthy Pizza: Over 100 Plant-Based Recipes for the Healthiest Pizza in the World." You can order autographed copies of my book here.

"Pac Man" Pizzas!

For fun over the weekend, I made two whole wheat/buckwheat pizza crusted pizzas.  The recipe for the dough is detailed below (it's not gluten-free as is the buckwheat recipe in my book).  The ingredients for each pizza is listed on the main photo (sorry! the "Sorrel, Mint, Chickpea Hummus" recipe is embargoed until published in the upcoming "Vegan Culinary Experience" online magazine).  The "millet cheese-like topping" sauce is a variation from my book (using sunflower seeds instead of cashews).

After sampling each, I noted how much like a popular old video archive game they looked like... hence, "Pac Man" Pizzas!

Remember, the Special Mother's Day Discount for an autographed copy my cookbook, the 1st vegan pizza cookbook, "Heart Healthy Pizza" ends at midnight est. tonight! 

Click on Photo to see Full-size Version

Click on Photo to see Full-Size Version

"WHOLE WHEAT & BUCKWHEAT FLOUR PIZZA CRUST"

"Buckwheat seeds (often referred to as a grain) is most popular in Europe.  A relative of rhubarb, buckwheat has a hardy nutty taste and is often sauteed then cooked with water and other vegetables to make a great stuffy or pilaf. Nutritionally, buckwheat contains all essential amino acids, is rich in iron and zinc, and is a protein-powerhouse with loads of fiber.  Buckwheat adds a nutty flavor to a pizza crust."

INGREDIENTS:

• 1 cup of unbleached bread or all-purpose flour

• 1 cup of unbleached whole wheat flour

• 1/2 cup of buckwheat flour

• 1 T. sweetener of choice

• 1 t. salt (optional)

• 1 T. oil (optional)

• 1 to 1 1/4 cups of warm water (as necessary)

• 2 1/4 t. regular yeast (1 packet)

 

METHOD:

• Bread Machine: add sweetener, oil, and warm water.  Add flours, salt, and yeast. Use "dough/pizza" setting.  As the dough is being mixed, add water in small increments if necessary to get the texture of "an ear lobe" when done kneading.  Let cycle complete (dough will rise).

• By hand: add sweetener, oil, water, and yeast to a bowl, and mix.  Let sit until bubbly.  Slowing add flours, mixing, and adding additional water as needed while kneading (!).  Shape into big ball, put in glass bowl, cover, let rise until roughly doubled in size (60 to 90 minutes).

• Pre-heat oven to 425 to 450 degrees F.

• Split dough in half to make two very thin 12" pizzas, or use for one large 16" pizza.  Shape dough by hand to fit into non-stick pan (or pizza pan) of choice.  Some pans might need a light oiling, some non-stick pans do not.

• Add toppings of choice, bake in oven 15 to 20 minutes until crust is crispy and toppings are browned.

 

©2013 by Mark Sutton, http://www.hearthealthypizza.com

Short Bootleg Clips of My Cable Broadcast Debut

They're small (parents took them with smart phones, I haven't seen the full broadcast and won't until the digital version is available late this month), but I strung them together to give some friends, family an idea of how it went.

Great sport, and Jorge Mera did a fine editing job.  Details about this event can be found in my previous post and with the video.

FYI, Mark