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.

Recipe # 6: Cinnamon Roll Oatmeal

If you find yourself missing a tasty pastry, nothing will fill your body with more delight than this spin on classic oatmeal.  Steel-cut oats are the whole version of traditional rolled oats; the groats are cut by a steel blade into small pieces, as opposed to literally rolling the groats flat after they have been cut to size.  By keeping the groat intact, your body has to work harder and longer to break the oats down into digestible pieces, lowering the glycemic index by nearly 30% when compared to rolled oats.  This lower glycemic index causes less of a spike in insulin levels, which is crucial to keeping your body and mind at prime functioning levels.  Making the oatmeal with soymilk completes the protein, making it rich in complex carbohydrates and fiber.  The raw agave nectar (the darker version) lends a rich, buttery taste and a light sweetness that is more forgiving on your blood sugar levels, since it is very low on the glycemic index for sweeteners.  You’ll never look at oatmeal the same!

Cinnamon Roll Oatmeal

2 cups unsweetened soymilk
1 cup water
1 cup steel-cut oats
2-3 Tbsp raw agave nectar (depending on your desired sweetness)
1 tsp cinnamon
½ tsp sea salt

Combine the soymilk and water in a 3 qt saucepan and bring to a boil, uncovered, over medium-high heat.  Watch the pot closely, as the liquid can boil over very quickly once the boiling point is reached.  Add the oats, agave nectar, cinnamon and sea salt; stir the mixture thoroughly to ensure the cinnamon doesn’t clump.  Reduce to a simmer, and continue cooking, uncovered, for 25 minutes.  Remove from the heat, cover, and let sit for 5 minutes.  There may be some liquid left over, as this will be absorbed while the pot is covered.  You may want to top the oatmeal with blueberries or raspberries for a special touch; you could even add some soy whipped cream to take it to a more gourmet level!

Recipe # 5: Classic French Lentils

Nothing is more comforting and filling than a hearty portion of these lentils over quinoa, with just enough broth at the bottom and a drizzle of extra virgin olive oil on top.  If you give this recipe time, it will become your own - adding herbs and increasing spices.  If you don’t have everything in your fridge, don’t worry.  The flavor comes from slowing forming the mirepoix* and carefully selected herbs & spices.  In no time, you will figure out what like and what you don’t really care for - which is what should happen after all!  I While I try to keep my sodium intake low, every now and then I put a sprinkle of coarse sea salt on top for that extra, albeit somewhat guilty, punch of flavor!

Because this dish requires a lot of prep, I would recommend dicing and slicing all your vegetables before you begin.  Eventually, when your timing for the dish improves, you can prep and cook at the same time without burning the mirepoix.  While the time requirement may seem daunting at first, you will soon find yourself multitasking during the process if you are alone.  Better still, invite a friend over to help while you chat over a bottle of red wine - the perfect accompaniment to this dish.


Classic French Lentils

2 medium onions
8 cloves garlic
¼ cup extra virgin olive oil
2 Tbsp. sunflower oil
1 lb. baby carrots
1-2 celery heart, rinsed and trimmed
1 package mushrooms*
2 tsp crushed red pepper
1½  tsp dried tarragon
1 tsp dried marjoram
½ tsp dried thyme
8 cups water
2 cups French lentils

Vegetable prep:

• Dice the onion and smash-chop* the garlic
• Slice the carrots in half and dice them into ½ inch pieces, set aside.   Depending on the size of your carrots, you’ll get 2-4 cuts per half.  Try slicing 3-4 baby carrots in half, and then dice them.  This should make the process go faster.
• Trim the celery hearts of the (dried) top and (dirty) bottom and rinse the stalks to ensure you remove all the dirt.  Slice the stalks, lengthwise, into halves or thirds (depending on the width)  and dice into ½ inch pieces.  Like the carrots, you can dice a few stalks at the same time, which should help ease chopping fatigue
• Quickly rinse and wipe the mushrooms with a paper towel to get all the dirt off (mushrooms are porous and absorb water easily, hence the paper towel wiping).  Trim the stumps off, leaving just the caps; slice as thinly as you can manage.  The thinner the mushroom, the more flavor it will be able to absorb.
• Measure the lentils directly into a large colander and rinse thoroughly, using your hands to get any stray dirt off.  There may be twigs and seeds in your lentils, especially if you purchased them in bulk, which is normal.  Spread the lentils out on a cookie tray to make sure all foreign objects are removed.  Place into a bowl and set aside.

Heat the oil in a large stock pot (whatever you boil pasta in), over medium-high heat, and add the onions and garlic.  Stir occasionally to keep the garlic from browning too quickly.  You want the onions to begin to brown before proceeding (you may notice the bottom of the pan becoming “sticky“ from the onions starting to caramelize), about 7-9 minutes.  Add the carrots and keep stirring (the introduction of a water-heavy vegetable will help stop the cooking for a while and get the browned bits up from the pan).  When the carrots begin to brown, after 6-9 minutes, add the celery and keep stirring.  When the celery has reduced by half (you’ll notice a difference in the pot, as the vegetables cook and water evaporates), after 9-12 minutes, add the mushroom slices.  Stir vigorously to help separate the slices, and cook for another 5 minutes.  Add the crushed red pepper, tarragon, marjoram and thyme, cooking for 2 minutes to help release the oils in the herbs.  Add the 8 cups of water, making sure to scrape the bottom of the pot to release the caramelized bits into the broth, and cover.  Bring the broth to a boil and cook for 5 minutes; add the lentils and cover.  Once the whole pot boils again, reduce to a simmer and set the lid slightly askew to help the water cook out.  It may take anywhere from 30-50 minutes for your lentils to reduce properly, depending on the age of the lentils and the heat of your stove.  I prefer a fairly thick dish, but you may prefer to have some extra broth to mingle with your grains.  Whatever your preference, serve these over a bed of grains and enjoy your hard work!

*Mirepoix is a classic French starter for most dishes, where you cook aromatics in an open pan to let flavors mingle.  Other varieties exist, but I prefer the classic French version - onions, carrots and celery heart - with garlic.

*I prefer cremini mushrooms, although they aren’t always available in their organic form.  For this reason, I often use baby portabellas instead.  You may also use white mushrooms, although their lack of flavor and texture don’t really add much to the dish.

*Smash-chop: after you have peeled the cloves, trim the root end off.  Smash the clove with the side of your knife by pressing firmly until the clove breaks into pieces; chop the smashed cloves into a dice similar in size to the onions being used.

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.

Organic Produce: A Guide

When faced with the prospect of buying organically, many consumers find the price difference between conventional and organic products a bit shocking.  While it is true some organic produce will be grossly more expensive than their conventionally grown counterparts, you can still stay within your budget.  One of the keys to being a successful vegan (especially if you are on a budget) is to buy what is in season.  When you buy organic produce in season, the difference in price will not be as drastic because producers in the country are able to keep supply at a level that is near demand (for both commercial and retail purposes), bringing the cost lower.  Even still, some may find the price increase not feasible - which is understandable.

The list below will be helpful in identifying which kinds of produce you should always buy organically (if concerned with harmful pesticides), and those you can buy conventionally in a financial squeeze.  Of course, organic produce is better for your health, the environment, and the economy by reducing the impact and indirect social costs incurred when growing conventional produce.  Buying organic encourages farmers to grow their produce in a manner that protects the environment.  The more everyone buys organic, the more demand increases - further encouraging others farms to go organic and make a higher profit.  Most organic farmers have dealings with smaller distribution channels, cutting out most of the “middle man” costs of conventional produce, making the farmers’ organic crops more valuable.  Buying organically encourages sustainability and helps smaller farms thrive in an industry dominated by Big Agriculture and be more eco-friendly in their crop production.

“Dirty Dozen”
These produce items contain the MOST pesticides located in them, according to many studies by the USDA and EWG, in order - starting with the worst:

• Peaches
• Apples
• Bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Kale
• Lettuce
• Carrots
• Pears
• Spinach

“Clean Fifteen”
These popular fruits and vegetables showed the lowest amounts of pesticides, from best to worst:

• Onions
• Avocado
• Pineapple
• Mangoes
• Asparagus
• Kiwi
• Cabbage
• Eggplant
• Papaya
• Watermelon
• Broccoli
• Tomatoes
• Sweet potatoes
• Grapefruit
• Honeydew melon

Additionally, I try to always buy the following in their organic form, to encourage organic practices in an industry dominated by Big Agriculture and their powerful Washington lobby:

• Wheat
• Corn
• Soy

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.

Going green, and saving green

When faced with the decision to buy organic products, most people assume that going organic will have an adverse effect on your wallet.  While this may hold true for meat and dairy eaters, buying organic on a vegan diet is actually comparable to a conventional omnivorous diet, sometimes less.  Why? A lot of the staples of a vegan diet - grains, legumes and healthy oils - can be purchased in bulk, with a shelf life much longer than the meat or dairy in most kitchens.  If you are fortunate enough to live in a city with an organic grocer, they probably have a bulk section where you can purchase any amount of these dry goods for a set price per pound.  Buying  organic bulk is a double whammy for the environment: you avoid costly and resource-heavy packaging AND you are helping the overall price of those organic goods go down.  Every time you purchase in large quantities, you have a trickle-down effect on the market as a whole, encouraging the producers to increase their production efforts which, in turn, makes the production cost go down; ultimately, you, the consumer, see these benefits later on with a reduction in price.  This is known as economies of scale, which is paramount to making organic goods more accessible to the general public.

But what if I don’t have an organic grocer or a bulk section?  You are in luck, because the internet is there to help.  Namely, the natural & organic section on Amazon.  Yes, Amazon.com has a virtual grocery store.  You can get everything from flours to baking mixes, herbs, spices, oils, BULK FOOD (!), canned tomatoes, pastas, coconut water - almost anything - all for less than what you pay for at your local grocer.  What is even more amazing, is that most of your purchases qualify for free shipping.  You may be thinking this is counter-intuitive to organic principles, but in reality it is quite the opposite.  Food suppliers send the goods directly to the Amazon grocery warehouse in Kentucky, then Amazon ships the food directly to you.  In turn, this lightens the load on grocery store distribution channels as well as making a trip in your car to the grocery store obsolete.  Truly, a win-win situation!

Just remember to recycle the cardboard boxes that arrive at your door.