"Ask Amy" On Favorite Resources

Q: When The Daily Vegan ends, I'd like to continue getting more info on plant-based eating. What resources would you recommend?

 

A: Thanks for asking. Here are some favorites of mine that should serve you well in the future:

 

1. For excellent, reliable nutrition information: www.veganhealth.org (Jack Norris, RD), www.nutritionfacts.org (Dr. Michael Greger), and www.pcrm.org (Physicians Committee For Responsible Medicine, directed by Dr. Neal Barnard)

 

2. For current information on animals, their treatment on farms, in labs, and as pets, as well as proposed state and federal legislation to protect them, I recommend: www.humanesociety.org and www.aldf.org (Animal Legal Defense Fund).

 

3. For a wide selection of free, delicious vegan recipes, check out: www.vegnews.com

 

4. For thoughtful commentary on all-things-vegan, I suggest: www.compassionatecook.com. This site was created by cookbook author Colleen Patrick-Goudreau. She offers a free podcast, blog, and newsletter that are highly informative.

 

5. Continue your commitment to vegan eating by signing up for the Physicians Committee For Responsible Medicine's 21 Day Vegan Kickstart (www.21daykickstart.org). It's free and provides daily tips, recipes, and videos that will inspire you. This challenge is offered periodically during the year. One is starting on January 2, 2012. Don't miss it!

 

6. If you haven't seen the documentary Forks Over Knives (now available on DVD and through Netflix Instant), please do. It's an engaging, informative film on the power of plant-based eating on our health.  

I also suggest the films Food, Inc. (on DVD) and Farm To Fridge (the 11-minute movie produced by Mercy For Animals and narrated by actor James Cromwell, available for free at www.youtube.com). These films document the truth about how animals are treated.

"Ask Amy" On New Year's Resolutions

"Ask Amy"

Q: I'm not ready to go totally plant-based but I would appreciate some New Year's resolution ideas to move in that direction. Any ideas?

 

A: Happy to hear you want to make some positive changes that will benefit your health and the animals.

Here are some suggestions:

 

1. Commit to eating plant-based meals only for at least one day each week. Or commit to cooking three dinners each week that are meatless (you'll soon see how easy and delicious vegan cooking can be!).

 

2. Substitute one tablespoon ground flaxseed mixed with three tablespoons of water for each egg you'd normally use while baking. Replace cow's milk with non-dairy milk (soy, almond, rice, hemp, hazelnut, oat, coconut) in baked goods. Use applesauce in place of butter or oil when baking.

Saute using water or vegetable broth instead of butter. Swap tofu/tempeh/seitan/meat substitutes for meat in recipes like meatloaf, tacos, chili. You'll find plenty of free, mouth-watering recipes at www.vegnews.com.

 

3. Try out local veg-friendly restaurants. Visit www.happycow.net to locate those near you. You may find some new favorites and you'll be supporting businesses that care about health, the animals, and the environment.

 

4. Read a book on plant-based nutrition (like Janice Stanger's Perfect-Formula Diet or Dr. Joel Fuhrman's Eat For Health).

Check out a book on the animals (like Eating Animals by Jonathan Safran Foer or The Face On Your Plate by Jeffrey Moussaief Masson).

 

5. Consider joining a meetup group (www.meetup.com) that focuses on vegan/vegetarian interests. I participated in a wonderful vegan book club through this meetup site. It's a great opportunity to meet others with similar ideas or to ask questions and obtain resources from long-time plant-based eaters.

 

6. Volunteer with an animal advocacy group. National organizations like Vegan Outreach (www.veganoutreach.org) offer one-time or recurrent opportunities to pass out information on college campuses and public events. Local organizations (in San Diego, the Animal Protection and Rescue League www.aprl.org, for example) often seek volunteers for informational booths, fundraisers, etc. You also can volunteer for groups like the Humane Society or at a farm sanctuary.

 

 

"Ask Amy" On Travel Tips

Q: I'm traveling over the holidays. Any tips on eating vegan while traveling?

 

A: Fortunately, vegan eating is more mainstream today than ever. Many restaurants/airlines know what this term means and do their best to offer veg-friendly items or are willing to modify their menu choices.

Below is a summary of the 2010 Airport Food Review from the Physicians Committee For Responsible Medicine (PCRM). Also, when traveling by air, many airlines will give you the option of pre-ordering a vegan meal. Check with your airline's website to see how such meals are defined (they may not be listed as "vegan" but by another term). Also, I've read that it's recommended to contact the airline again a day before your flight to confirm your meal option.

In terms of traveling on the road or dining when you arrive at your destination, the key is often to modify existing menu options if you can't find anything that is clearly vegan. If you're going to modify your restaurant order, it is helpful to let the server know this means no dairy, fish stock, animal stock, or other animal products.

Ethnic restaurants, such as Indian, Mexican, Asian, and Italian, often offer veg-friendly options or have dishes that can be easily modified for vegan guests. And you can use www.happycow.net to find vegan restaurants around the world!

It's easier than ever to travel the globe, sticking to a plant-based diet. Bon Voyage!

 

From www.pcrm.org:

Following is a summary of what PCRM nutrition experts found at each airport, ranked from best to worst: 1. Detroit Metropolitan Wayne County Airport (96 percent): Detroit received the highest score for the third year in a row. Almost every airport restaurant continues to offer at le
ast one healthful entrée, such as the veggie sushi at Musashi, the hummus veggie wrap at National Coney Island Express, and tabouli, veggie stir fry, and almond rice salad at Mediterranean Grill.
2. San Francisco International Airport (95 percent): San Francisco is in second place again this year and improved slightly from last year’s 94 percent. Hungry travelers can enjoy a vegetable curry and rice plate or vegetarian chow mein at the Harbor Village Kitchen or a falafel in pita bread with cucumber, broccoli, and tomatoes at Amoura Café.
3. (tie) Houston George Bush Intercontinental Airport (90 percent): Houston moved up from last year’s fourth place position with a gain of four points. Healthful options include the Berkeley Vegan Pizza with vegan cheese, veggie crumbles, zucchini, tomatoes, mushrooms, onions, and peppers at zpizza and the minestrone soup and veggie burger at Lefty’s Lonestar Grill.
3. (tie) Newark Liberty International Airport (90 percent): Newark increased its healthful options this year, rising from 85 percent to 90 percent and tying for third place. Health-conscious travelers can enjoy a veggie burger or hummus and veggies with flatbread at GreenLeaf’s Grille or a Veggie Supreme bagel sandwich at Great American Bagel.
4. Washington Dulles International Airport (89 percent): Dulles is this year’s most improved airport. It made a huge jump from its spot in second-to-last place last year with a score of 68 percent. Out of 36 restaurants, 32 now offer at least one healthy, low-fat meal. Health-conscious passengers have a wide range of options, including the veggie burrito with rice, beans, guacamole, and grilled veggies at California Tortilla and the veggie roll and veggie dumplings at Matsutake Sushi.
5. Denver International Airport (88 percent): Denver saw a substantial gain of eight points this year. Now 50 of the airport’s 57 restaurants offer at least one healthful plant-based meal option. Filling low-fat choices include the Veggie “Philly” Sandwich at Lefty’s Front Range Grille, the Colorado Sunshine Wrap or the Tofu Wrap at Itza Wrap! Itza Bowl!, and the grilled portobello sandwich (request no cheese) at the New Belgium Hub Bar and Grill.
6. Minneapolis-St. Paul International Airport (85 percent): Minneapolis gained two points this year but stayed in sixth place because of tough competition from other airports. Diners seeking cholesterol-free meals can enjoy a Southwestern black bean salad at Caribou Coffee, the grilled tempeh Reuben or veggie chili and rice at French Meadow Bakery and Café, or the smoked tofu burrito at 360 Gourmet Burritos.
7. Dallas/Fort Worth International Airport (84 percent): DFW has seen some ups and downs in the past few years. The airport tied for first place in 2008, and then dropped a staggering 18 points in 2009. But this year, DFW started to move back up with a gain of seven points. The food and beverage manager at DFW has set a high bar for future concession establishments, requiring they have at least one featured vegetarian menu item. In the meantime, health-conscious travelers can find a substantial number of healthful options, including vegetarian sushi from Blue Bamboo Xpress and the Tofusion Bowl at Ufood Grill.
8. (tie) Los Angeles International Airport (81 percent): This celebrity hotspot holds steady in the middle of the pack, gaining just one point from last year’s score. Healthful highlights include the vegan fajitas at Camacho’s, vegetable sushi rolls at Sushi Boy, and the vegetable sandwich with sprouts, sun-dried tomatoes, and avocado at Creative Croissants.
8. (tie) Miami International Airport (81 percent): Miami International Airport’s restaurants have been busy adding healthier options this year. Miami jumped up to eighth place from its 10th place spot last year. Visitors can find bean soups, avocado salad, and plantains at La Carreta Restaurant, a coconut mango salad and grilled veggie sandwich (no cheese) at Casa Bacardi, and a vegetarian platter and black beans and rice at Bongos.
9. (tie) Phoenix Sky Harbor International Airport (80 percent): Phoenix is this year’s biggest loser. The airport fell to ninth place from last year’s third place finish, with a loss of seven points. Just 48 of the airport’s 60 restaurants offer a healthful, cholesterol-free entrée. These low-fat meals include pea and barley soup at California Pizza Kitchen, veggie curry at Yoshi’s Asian Grill, and the Veggie Delight (hold the cheese) at the Great Steak & Potato Co.
9. (tie) Orlando International Airport (80 percent): Orlando lost three points this year, falling from sixth place to ninth place. Hungry travelers seeking heart-healthy fare should try the lentil chili at McCoy’s Bar and Grill, the Mediterranean wrap at Au Bon Pain, and the soba noodles or vegan Pad Thai from Cibo Express.
10. Baltimore/Washington International Airport (79 percent): BWI improved slightly from last year’s score of 71 percent. Thirty-one of the airport’s 39 eateries now offer low-fat, cholesterol-free entrées. The best bet for savvy travelers is still the Silver Diner, which offers portobello vegetarian stir-fry with tofu, veggies, and wheat noodles in teriyaki sauce, summer salad, and veggie chili with kidney beans, mushrooms, carrots, and squash.
11. Las Vegas McCarran International Airport (77 percent): Las Vegas—which has spent years near the tail end of PCRM’s report and fell to last place in 2009—has seen major improvements this year. Las Vegas gained 11 points and moved up from its 2009 position in last place. Travelers have more healthful options to choose from this year—including the vegetarian fajita rice bowl at Blue Burrito Grill and the vegetarian sandwich (guacamole, grilled zucchini, oven-roasted portobello mushroom, and peppers) at Budweiser Racing Track Lounge.
12. Charlotte Douglas International Airport (72 percent): Charlotte debuted in PCRM’s airport food review this year with a score of 72 percent. The airport has substantial room for improvement, but 33 of its 46 eateries do offer a healthful, cholesterol-free meal option. Health-conscious passengers can choose from the edamame, seaweed salad, and veggie sushi at First in Flight Bar and the grilled vegetable sandwich at Rum Grill Express.
13. Chicago O’Hare International Airport (71 percent): After falling steeply last year with a loss of 20 points, Chicago gained three points this year. However, because of other airports’ more significant improvements, Chicago remained in 13th place. While some of O’Hare’s restaurants are working to add healthier options, most terminals are still packed with restaurants serving hot dogs, cheeseburgers, and other high-fat fare. Savvy travelers can still find healthful meals, including the marinated portobello panini at Goose Island Brewing Company and the Mediterranean platter at La Tapenade Mediterranean Café.
14. Hartsfield-Jackson Atlanta International Airport (70 percent): Atlanta’s airport—the world’s busiest airport—lost six points this year and fell from ninth place to second to last. Terminals are clogged with restaurants serving hot dogs, fried chicken, and pizza. But travelers looking for healthful meals can find a few excellent choices, including the hummus cilantro wrap at Great Wraps, the three-bean salad or hearty vegetable soup at Nature’s Table, or Paschal’s Southern Cuisine’s vegetable plate with a choice of black-eyed peas, green beans, cabbage, yams, and corn.
15. Ronald Reagan Washington National Airport (67 percent): This airport in the nation’s capital had been slowly improving over the last few years, but this year it fell three points, landing in last place. Only 22 of the airport’s 33 restaurants offer a healthful cholesterol-free meal option. Hungry passengers should search for entrées such as a hummus and veggie flatbread sandwich at Cosi or a vegan veggie sandwich at Cibo Express. Many other eateries only offer burgers and other greasy bar food.

"Ask Amy"

Q: I live in a household where I'm the only one who wants to eat vegan. Any suggestions for how to handle this?

 

A: It's not uncommon for one person to embrace a plant-based diet, while others in the family are slower to make the transition or don't want to change their diets at all. In my house, I was the first to go vegan, but because I do most of the cooking, I simply made only plant-based meals. When others in the household desired animal products, they went out to eat. When we all went out to dinner, we'd choose a restaurant where everyone could be happy. I've also known people who said they'd only cook vegan meals and their non-vegan housemates could cook for themselves when they preferred animal products.

If you continue cooking delicious vegan meals and modeling the joy and health benefits of a plant-based diet, it's likely some or all of your family members will follow suit eventually. I encouraged my family to experiment with a vegan lifestyle and provided them with some information on its benefits. We also visited a farm sanctuary so everyone in the house could begin to make the connection between the beautiful animals there and what was on their plates.

"Ask Amy"

Q: I'm glad I'm becoming more aware of what really happens to animals, but sometimes it's hard to take. How do you handle what you read/see about the treatment of animals?

 

A: This is an excellent question and something that anyone interested in the rights of all animals has to deal with. Because I belong to several animal advocacy groups, I receive a lot of newsletters documenting triumphs in animal rights but also the atrocities. Although I want to know what's really going on with these animals, I have to first check in with myself to make sure I'm up for taking in this information. Some days, I can watch undercover videos from slaughterhouses and read about the mistreatment of animals on factory farms and laboratories. Other days, I just can't bear it. At times, I cry and feel angry at this injustice. But I try to channel these emotions into advocacy. I also keep in mind that we all have strengths and limits that we bring to the animal-rights cause. Some people can do investigative work, others are great at distributing vegan literature, while other people opt to eat a plant-based diet and model the joy and benefits of that. I personally am not great at protests but admire those individuals who can be so outspoken for the animals. I think my strength is in reaching out to people one-by-one.

When I drive by a factory farm (in California, there are lots of egg farms, where chickens never experience the outdoors nor enjoy the freedom to spread their wings and engage in instinctive, pleasurable behaviors), I say a prayer for the animals inside. I wish I could save every one of them from their suffering and inevitable slaughter, but I can at least send them peace and love and a promise that I will be one of many voices for them. It also brings me comfort to know that I am not contributing to their suffering by purchasing and eating animals. As many great animal advocates have said, we have an opportunity to protect the animals three times a day -- we vote with our wallets and with our meal choices.

I realize it's hard to know the truth about how animals are devalued. It's probably easier to look away, but the animals are depending on us to face this truth and help them in any way we can.

"Ask Amy's" Thanksgiving Menu With Recipes

"Ask Amy"

Q: With all the plant-based recipes out there, what will you personally be serving this Thanksgiving?

A: Here's my menu (I usually keep things fairly simple around the holidays but also enjoy making one or two new dishes each Thanksgiving):

Main Course:

Neat Loaf (aka Meatless Meatloaf can be found by searching the "recipe" link on my blog)

Black Rice, Corn, and Cranberries (also under the "recipe" link)

Simple salad with "Health Starts Here" dressing from Whole Foods (these contain no oil, simple ingredients, and are sold in the refrigerated section of the produce department -- wonderful!)

Cranberry Chutney

Cranberry Chutney

From cookbook author Nava Atlas

Serves 6 to 8

What You Need:

• 12 ounces fresh cranberries 
• 1 cup peeled, diced apple 
• 1 cup orange juice 
• 1/2 cup chopped dried apricots 
• 1 teaspoon freshly grated ginger, or more to taste 
• 1 teaspoon ground cinnamon 
• l/2 teaspoon ground cloves 
• 3 to 4 tablespoons maple syrup, or to taste

What You Do:

1. Place all the ingredients except the syrup in a deep saucepan and bring to a simmer. Cook over low heat with the lid slightly ajar for 20 to 25 minutes, or until the liquid is mostly absorbed. Add syrup to taste and simmer uncovered for another 5 to 10 minutes, until thickened.
2. Let the chutney cool to room temperature, before serving. If making ahead of time, store in a clean quart jar, tightly covered but not sealed. Refrigerate until needed. Before serving, bring to room temperature.

"Ask Amy" On The Holidays

"Ask Amy"

This week, I received two great questions concerning the holidays that I'll address here.

 

Q1: I'm hosting a holiday party and want to make it vegan. Should I let my guests know ahead of time? How should I respond to guests who might want to bring non-vegan food to the party?

 

A1: If you're hosting Thanksgiving dinner and have some guests who really have trouble with change, then you might want to let them know that this year's meal will be filled with a variety of delicious, plant-based foods, rather than the "traditional" turkey and non-vegan dishes. I think the amazing dishes you serve will go a long way to changing people's minds about plant-based eating.

 

In regards to handling guests' requests to bring food to your party, I would let them know you're planning a plant-based meal and would appreciate dishes that don't contain any animals ingredients. It's helpful to let people know what this includes: no eggs, butter, fish or chicken stock, other dairy, meats, and seafood. In situations like this, I personally provide the main course, some of the sides, and dessert and ask those who offer to bring drinks, a salad without cheese, a loaf of bread, or some fruit. This steers people who might want to bring animal-laden dishes in the plant-based direction. Happy Holidays!

 

Q2: I'm going to someone else's house for a holiday meal and wondering if maybe, for one night, I should let my new vegan eating habits slide. I'm concerned about feeling out-of-place or fielding questions/comments from other guests because I'm not having the turkey, ham, etc. What do you think?

 

A2: When I was newly vegan, I had more of these concerns, but this gets easier over time. While it is tempting to slide back into old eating ways for an evening (particularly if you're receiving some peer pressure to do so), remember why you originally adopted a plant-based diet. I eat this way for the animals' sake and second, for health reasons. When I go to parties, I try to be joyful and enthusiastic about vegan eating. I bring a vegan dish or two for all to share and field any questions as pleasantly as I can. As cookbook author and animal advocate Colleen Patrick-Goudreau says, we are the vegans in the room. If we stick to our guns in social situations, people will know they can come to us with questions and advice about plant-based eating. This can be our contribution to the animals and to the health and well-being of those we know and love.

Ask Amy On Why We Eat Some Animals While Loving Others

Ask Amy

 

Q: Why do some animal lovers still eat certain animals?

 

A: Your question reminds me of the title of an excellent book: Why We Love Dogs, Eat Pigs, And Wear Cows. When I was first reading up on becoming vegan, it struck me that Americans' love for cats and dogs is rather arbitrary. In some countries, these animals are eaten. Why not here? In some countries, cows are sacred or pigs are not consumed. Why are they routinely consumed here?

It can be hard to break out of the cultural norms that some animals are to be valued, loved, and protected, while others should suffer and die for our dining pleasure. In Western society, we've attached certain attributes to some animals but ignored those same qualities in others. Pigs, for example, are highly intelligent animals (smarter than many dogs and even young children, according to research), yet they are mistreated and made into bacon on a regular basis.

For many years, I fell into this cultural trap without really thinking about. Now that my eyes are open to the value of all creatures, I treat all animals as equal. Some may be smarter, more social, or more docile than others, but all animals (including us) want to avoid pain and death. We all deserve to be happy and free.