Nutritional Yeast

My previous experience with nutritional yeast was limited to scrambled tofu, and I rarely used it because I simply didn’t know how. To be honest, I still don’t really understand how to cook with it; however, I have been making a greater effort to use it as a topping on a meal once a day. Full of B-vitamins and other minerals, I have noticed a considerable difference in my energy levels and overall well-being the past two weeks. While it can be expensive, lessen the impact on your wallet and buy it in the bulk section of your local grocer. I like to sprinkle it on everything from a bowl of quinoa to broccoli to soup. Apparently, in the Midwest, they sprinkle it on popcorn so much theaters provide it for you. I have yet to try it as a popcorn topping yet, but it does add a uniquely salty flavor - almost like cheese powder, but in a good way. Try it out and let me know what you think.

"Six Arguments for a Greener Diet"

I stumbled upon this resource while doing some reading last night, and I have already begun to reap some valuable knowledge form this book.  Even better, the book is available for a FREE download in PDF format from the Center for Science in the Public Interest website.  The CSPI website also has a lot of other useful tools for following a healthier diet and how you can become more involved.  Show your support and donate a couple dollars to this great organization if you can!


“Six Arguments for a Greener Diet” by Michael Jacobson

Resource Impact of Livestock

I was discussing this topic with my friends last evening, and I was surprised by how unaware most of them were with regard to the amount of resources used in the production of livestock.  I was able to share some bits of knowledge - which were quite shocking to them - but I had the impression that it wouldn’t be a lasting one.  So, I started to give the topic some serious thought and began to research.  Needless to say, I found out more than I had bargained for.    If you are still eating animal products, and you find yourself stuck but want a change, try cutting out meat from meals once or twice a week and go from there.  It's all about the small changes adding up to a big one!

• One pound of beef takes ¾ gallon of oil to produce.  Based on oil consumption, beef requires a 35:1 of oil to end product.  Tofu requires a 2:1 ratio.
• Producing a pound of animal protein requires 100 times more water than a plant-based nutritional equivalent
• 43% of the world’s grain production goes to producing feed for livestock, an industry that produces 6 billion pounds of deadstock annually.

I urge you to visit the following sources:

The Last Drop , The New Yorker

Global Water Supply , CNN

It's popular nowadays to institute a Meatless Mondays policy in a weekly routine.  Try giving it a shot with some of the delicious recipes here and see how you respond!

Seafood Sustainability

Many people transitioning to a vegan diet often eat fish as they are excluding other livestock-based animal products.  While information can be found easily on the ills of factory farming and industrialized livestock, proper education on fishing practices can be hard to find.  In the US, fish consumption supplements widely available beef, poultry and pork as part of the normal diet.  Elsewhere, notably SE Asia and Japan, fish is a staple in the local diet and consumed more often in larger quantities.  Unfortunately, the importance of the ocean’s ecosystem to the rest of the world is often pared down by the media, focusing on whale catching and other salacious topics in the fishing industry.  Did you know, however, that 33 percent of the world’s harvested fish go to feeding livestock?

Yes, 33%… as in one third!

As demand for livestock increases, demand for harvested fish also increases.  The industry is unable to keep up with the pace, causing the industry to respond with implementation of questionable and exploitative practices that, in turn, can cause localized ecosystems in the ocean to collapse.  If you choose to consume fish, either in transition or as an alternative to livestock, look for wild-caught options and consult a seafood sustainability guide for which species are in season and thriving.

The Monterey Bay Aquarium’s Seafood Watch is an invaluable resource for education and resources concerning seafood consumption and its sustainability.  Whether you consume fish or not, I encourage you to visit the site and educate yourself about our impact.  Who knows?  Maybe the next time a friend orders fish, and you share your knowledge, it could be the last time he or she chooses to support unsustainable seafood.

Soy, Tofu & Tempeh

Soy & Tofu

Soy is a great plant, providing complete proteins and filling fiber essential to a complete and healthy vegan diet.  Recently, however, as soy becomes more popular and consumption increases, we learn more about it’s effects - good and bad - every day.  While soy does have its benefits, you should be careful in limiting your intake from unfermented soy. 

Common staples like tofu and soymilk contain free-radical isoflavones that stimulate estrogen receptors which can, when consumed in large enough amounts for your body, cause problems to arise.  In women, it is easier to recognize when you are consuming to much soy: the most indicative response is skin breaking out and mood swings.  The response in women shouldn’t be surprising, as the stimulated increase in estrogen mimics the menstruation cycle in certain ways.  Many women I know have told me they reduced their intake after troublesome breakouts wouldn’t go away, regardless of where they were on their cycle.

In men, however, the response is more subtle.  The increase in free-radical is flavones, which stimulate estrogen receptors, can cause an imbalance in the testosterone/estrogen levels in different men.  While every man produces estrogen (and women produce testosterone), each is calibrated at a certain level.  When this level is tilted too far in either way, problems can arise.  Men with too much soy may notice changes in mood more frequently, sometimes followed tenderness in the chest area.  Men  need to be extra careful with their consumption of unfermented soy, as these can increase estrogen production to levels that eventually decrease testosterone - making it harder to reverse the imbalance.

Tempeh

With its origins in SE Asia, particularly Indonesia, tempeh is the result of soybeans being fermented by the rhizopus oligosporus bacteria culture.  Tempeh provides its consumers with a complete protein, with all essential amino acids, combined with vitamins and minerals not normally found in complete proteins (like manganese and copper).  Additionally, because it is fermented, it does not inhibit the absorption of nutrients and minerals like unfermented soy can because the enzyme phytase is produced during fermentation (which breaks down nutrient-binding phytate), which actually helps facilitate absorption.  Miso is another form of fermented soy, which provides the same phytoestrogens (the beneficial kind) that have been shown to reduce cancer risks in both men and women.

When choosing a protein, try and be aware of what your body is telling you.  Keep in mind that quinoa and amaranth also offer complete proteins, in addition to complex carbohydrates to keep you nourished throughout the day.  Soy, either fermented or not, is acceptable in moderation.  Try to not get stuck in a rut of making tofu/tempeh every day as an easy meal starter; you’ll get bored and question what else is out there.  Try alternating these two foods twice a week, getting most of your proteins from grains and legumes, while continuing to eat a variety of vegetables and fruits.  The key to a successful vegan transition is VARIETY, so go ahead and mix it up!

Recipe # 4: Sautéed Broccoli

I love to make this dish whenever I can.  It is so full of flavor, you can eat it on its own as a snack or as part of a nutritious meal.  If making a meal, complete the protein with grains; if you want, try adding a bit of tofu to the mix and enjoy with a slice of organic bread for a quick feast.

Sautéed Broccoli

4-6 cloves garlic
2 Tbsp. extra virgin olive oil
1 package frozen broccoli florets
1-2 tsp. crushed red pepper
Salt & pepper to taste

Heat the olive oil in a 12-inch skillet or wok, over medium-high heat.  Smash the garlic cloves thoroughly and add to the pan.  Stirring occasionally, sauté the garlic until it begins to brown around the edges.  Add the frozen broccoli, immediately cover with a lid* and continue to cook for about 5 minutes.  Remove the lid, check to ensure no frozen broccoli remain* and add the red pepper.  Continue cooking for 5-8 minutes, just until the broccoli begins to brown and crisps around the florets.  Remove from heat and add salt & pepper to taste.

Recipe # 3: Ramen-Style Tofu Soup (Gluten-free)

I make this quick, ramen-style dish when I am in a pinch and only have staples in my kitchen.  You probably already have most of the ingredients in your kitchen (and if you r don’t, you should), making the preparation very simple.  Your grocer most likely carries the Mori-Nu brand for the tofu in this soup, in a UHT container either in the refrigerated section on the shelf in the Asian cuisine aisle.  If you cannot find it, a soft tofu would work as well.  I prefer the Rapunzel brand of bouillon cubes.  However, if you don’t have bouillon cubes, a regular stock or broth would suffice.  Start to finish, this dish is done in 20 minutes - perfect for a quick, nutritious, filling meal with a side of steamed veggies.

Ramen-Style Tofu Soup (Gluten-free)

3 cups water
¾ cup quinoa
¼ cup amaranth
2 vegan bouillon cubes (no salt added)*
1 package firm silken tofu
2 tbsp. olive oil or sunflower oil
Salt & pepper

In a 5-quart saucepan, bring the water to a boil over medium-high heat.  Slice the tofu in 2-3 cm cubes and set aside.  When the water comes to a boil, add the grains, bouillon cubes, tofu and oil.  Bring the soup back to a boil, cover, and reduce to low heat; continue to cook for 20 minutes, stirring occasionally.  Remove from the heat and let sit, covered, for an additional 5 minutes.  There should be some broth left in the pot.  Give the soup a quick fluff, salt & pepper to taste, and serve on its own or with steamed vegetables.

*I prefer Rapunzel brand bouillon cubes.  If you don’t have this, you can substitute broth or stock for the water.

Recipe # 2: Quinoa-Amaranth Blend

 This versatile blend can be used as a healthy, more nutritious alternative to pasta and rice.  In most dishes, you can replace the grain with this blend for a nuttier flavor and more texture.

Quinoa-Amaranth Blend

¾ cup quinoa
¼ cup amaranth
2 cups water

In a 2 quart saucepan, bring the water to a boil over high heat. Add the grains, and stir. Bring the liquid back to a boil, and reduce to a light simmer and cover. Stir 1 or 2 times throughout cooking to prevent sticking. Depending on your heat, the grains should be done in 15-20 minutes. Remove from heat and stir. Cover the pot, again, and set aside for 5 minutes. Fluff the grains with a fork and enjoy! May be eaten by itself or as a side to another amazing dish.

*Yes, you need to let the quinoa sit after cooking. Trust me, it does make a difference!

*This blend is great on its own or drizzled with a bit of quality extra virgin olive oil. Additional suggestions:

• Sea salt and fresh ground pepper
• Paprika, olive oil and sea salt
• Olive oil and a touch of cayenne pepper (or more, if you have a taste for spice like me!)
• Marjoram and pepper (for a distinctive, refreshing side)

Recipe #1: Tempeh Marinara

 I love this sauce because of its versatility.  When you are in the mood for pasta, it serves as an excellent stand-in for a traditional marinara because it offers a complete protein.  For a snack, you can put it over some steamed broccoli topped with a drizzle of extra virgin olive oil.  Any way you serve it, I'm sure you are going to love it!

Tempeh Marinara

3 Tbsp extra virgin olive oil

2 Tbsp sunflower oil*

1 large onion

6 cloves garlic

1-2 tsp red pepper flake

1 tsp dried basil

1 tsp dried marjoram

1 block tempeh (8 oz)

1 can whole tomatoes (28 oz) + ½ can water

1 tsp sea salt

½ tsp fresh ground pepper

Preparation:

Dice the onion and smash-chop* the garlic. Shred the tempeh through a grater (soft cheese holes for multifunction graters).

Cooking:

Combine and heat the oils, over medium-high heat, in a 6 qt saucepan. Add the onions and garlic, stirring occasionally. Once the garlic begins to brown, add the spices and herbs*. After the spices/herbs have marinated, add the shredded tempeh. Keep stirring every few minutes, to prevent the tempeh from sticking to the bottom. After 5 minutes, add the can of tomatoes with ½ can of water. Add salt and pepper, to taste. Bring the sauce to a boil and reduce to a simmer (low setting) and cover. Keep an eye on the sauce, stirring every 7-10 minutes to ensure proper flavoring. Once the sauce has reduced considerably (until liquid covers just the top of the tempeh), remove the lid and continue cooking over low heat. Continue to simmer until desired thickness is achieved. Serve over pasta, quinoa, or steamed broccoli.

When you can, use organic ingredients.

*Sunflower oil is used with extra virgin olive oil to increase the smoke point – allowing you to cook at a higher temperature without burning the oil (this is called cutting the oil).

*Smash chop: after peeling the garlic, cut off the root ends. Smash the cloves with the side your knife. Coarsely chop the garlic gloves.

Sustainable Eco-Veganism: An Introduction

Welcome!

Concern for the environment in this country is growing rapidly. Everywhere you turn, people and companies are encouraging you to “go green.” Bringing your reusable bags to the grocery store is no longer seen as trendy, it’s common place; environmentally-friendly cleaning products have caught up with harmful chemical-based cleaners; organic farming practices are encouraged by the population at large, not just a select few. People are becoming more cognizant than ever about their impact on the world we live in. However, few people know what kind of impact our current food consumption patterns affect the environment. According to the UN, facotory farming – the industrial production of livestock – contributes to 18% of greenhouse gas emissions globally, more than any other industry. The combined emissions of transportation (cars, planes, trains, ships, etc.) account for nearly 13% of greenhouse gasses! Think about it for a second; raising livestock for food consumption is almost 40% more responsible for global warming than transportation. Imagine the change we could initiate by gradually reducing meat consumption.

My mission is simple. Educate the consumer about his/her impact and give sensible solutions to make a difference. A vegan diet doesn’t consist of just vegetables and rice. In fact, when properly advised, a vegan diet can be just as delicious as and MORE nutritious than an omnivorous diet centered on meat. Additionally, when purchased responsibly, an alternative vegan diet won’t have the impact on your wallet that you may think.

This blog is not meant to be preachy; rather, I wish to present a viable alternative to current food production and consumption practices. I will provide you with delicious recipes, educational information and resources to make the vegan diet more accessible to everyone. If you are considering a vegan diet, DO NOT BE AFRAID. I understand that changes in any diet can be challenging, and I am in no way suggesting that you should immediately change your food habits. Rather, try making a few meals a week vegan. Soon, you can set aside one day a week to abstain from animal products. Take it easy, and don’t go overboard as you begin this transition. You may, at first, find it hard to eliminate certain dairy products from your diet – this is to be expected. Listen to your body, and make decisions you feel comfortable committing to. Remember, you are making a lifestyle change… this takes time. Feel proud that you are doing your part in an area you have accountability for. We can’t change the way our world operates overnight, but we can do what we can to change our involvement in it!

Jacob