Vegetarian Times 2014-04-05.Bak

8/12/2019 Vegetarian Times 2014-04-05.Bak

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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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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]


8/92

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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Ge Ait

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Fid H7 CrtF CcsfL Igt S T

Ho O aE Ivn etNg hAlh

Circle reply #22 on Info Center card


9/92

Introducing everclenfrom Home Health

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10/92

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

[email protected]

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


11/92

For over 100 years, Joyva SesameTahini has been providing a deliciouscomplement to meals everywhere.

JOYVA CORP

53 VARICK AVE

BROOKLYN, NY 11237

718 4970170

Rich in antioxidants, gluten-free

with no trans-fats or cholesterol,

its a great and tasty way to stay healthy.

Enjoy some today!

Email [email protected] for

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12/92


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:

[email protected]

!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.


13/92

THE EVENT THAT

CAN CHANGEYOUR LIFE

CUTTING EDGEEDUCATIONAL SESSIONS

Health and NutritionCookingRecipesLifestyleIssuesAnimal RightsExerciseFitnessEarth StewardshipCompassionate Living

MEET OTHERS OF LIKE MIND

Over 700 attendees of all

ages, from beginners toseasoned vegetarians; singles,

couples and families. An ideal

setting for building lasting

friendships! Social gatherings

for everyone.

FUN FOR EVERYONE!

Music, humor, dancing, games

and much more!

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

of Vegan Fusion.

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


14/92

MoringaEssential Nutrition

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vitamins, minerals and amino acids. These powdered leavesprovide essential nutrition and are excellent supplements for

stress management and vegetarian dietary support.

These tiny leaves do a super foods job!

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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.


15/92

2014

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16/92

*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.


17/92

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


18/92


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!


19/92

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.



20/92

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


21/92



22/92

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

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Its vital for muscle and nerve function; can

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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.

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While large doses

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Severe side effects

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23/92

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24/92

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


26/92


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.


27/92

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28/92


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

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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


29/92


30/92


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).


31/92

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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


33/92


34/92

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


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.)



quesadillas in skillet 2 to 3 minutes,

turning once.

PER QUESADILLA295 cal; 12 g prot; 9 g total



SWEET POTATOQUESADILLAS


35/92



36/92

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.



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



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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37/92


38/92


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.


39/92

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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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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


43/92

*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.

SCORED 100%

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44/92


45/92

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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)


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


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



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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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

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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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&

AgaveFresh Fruit Salsa

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.



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53/92

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


54/92


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

(


55/92

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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


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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60/92

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

[email protected]

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


62/92

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

Documents

Vegetarian Times 2014-04-05.Bak