Lucky Foods For The New Year

Dear Daily Vegan Readers,

Thank you for your interest in and support of The Daily Vegan. It's been an absolute joy to share this information with you. I hope you will continue to embrace a plant-based diet. Below is a fun article on lucky foods for the New Year. But first, here is one of my favorite quotes, which I'd like to share with you:

"All beings tremble before violence. All fear death. All love life.

See yourself in others. Then whom can you hurt? What harm can you do?"  Buddha

With utmost gratitude for all you do for the animals,

Amy

Good Luck Foods For The New Year

From www.goodhousekeeping.com

Noodles

In many Asian countries, long noodles are eaten on New Year's Day in order to bring a long life. One catch: You can't break the noodle before it is all in your mouth.

Black-Eyed Peas

A common good luck food in the southern United States, black-eyed peas are thought to bring prosperity, especially when served with collard greens.

Cabbage

In Germany, Ireland, and parts of the United States, cabbage is associated with luck and fortune since it is green and resembles money.

 

Lentils

Thought to resemble coins, lentils are eaten throughout Italy for good fortune in the New Year.

Pomegranate

Long associated with abundance and fertility, pomegranates are eaten in Turkey and other Mediterranean countries for luck in the New Year.

Four Tips For Compassionate Eating

Below, Kathy Freston, author of several books including Veganist, shares her tips for compassionate eating:

(From www.oprah.com)

1. To make a change, you have to lean into it. When I decided to become a vegan, I did it gradually: one thing at a time over the course of a few years. If I had pushed myself to stop eating all animal products at once, I might have given up.

2. There's fun in the hunt. Veganism is like a sport for me. I roam supermarket aisles searching for new foods—recently, I found a coconut-based ice cream that's unbelievable. And I love the challenge of "veganizing" recipes: mashed potatoes with soy milk, or pizza topped with tapioca-based cheese and veggie sausage.

3. Compassion is a muscle that gets stronger with use. Eating consciously is an exercise in kindness, and the more I work at it, the more empowered I feel. When I eat food that's grown in the ground or in trees, my mind is clear, my body thrives, and I'm more deeply connected with the world.

4. Seitan is a vegan's secret weapon. At a dinner party a few years ago, I served "veal piccata"—but with seitan, a meat substitute made from wheat gluten. One of my guests, a Midwestern guy who loves his meat, said to me, "That's the best veal I've ever tasted." I felt so proud for pulling off the switch.

"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.

New Year's Party Recipes

Sisters Jenny Engel and Heather Goldberg created Spork (www.sporkonline.com), an online vegan cooking school. They also recently released a cookbook titled Spork-Fed.

Spiced White Sangria

By Jenny Engel and Heather Goldberg

This spiced sipper combines refreshing fruit with an enticing zing of mint and cinnamon.

Serve this sangria in a crystal bowl for a punch that looks as gorgeous as it tastes.
Makes 6 to 8 servings

What You Need:

1/2 nectarine, diced small
1 pear, diced small
1 lime, sliced
1 orange or 2 clementines, sliced
1 bottle white wine
1 liter carbonated water, orange- or lemon-flavored
3 cinnamon sticks
2 tablespoons sugar
3 sprigs fresh mint
Splash of Cointreau

What You Do:

1. To a large pitcher, add nectarine, pear, lime, and oranges or clementines.

2. Add wine, carbonated water, cinnamon sticks, sugar, mint, and a splash of Cointreau.  Stir to mix well. Refrigerate for up to 2 hours and serve cool.

Mini Empanadas

By Jenny Engel and Heather Goldberg

Miniature empanadas make the perfect savory hors d’oeuvre for an evening of special celebration.

These peppy pastry pockets are packed full of the flavors of dates, garlic, olives, and pine nuts.

Makes 12 to 14 servings

What You Need:

For the dough:
1/3 cup vegan margarine
1/4 cup vegan sour cream
3 tablespoons vegan cream cheese
1/2 cup all-purpose unbleached flour
1 cup whole wheat pastry flour or spelt flour
1/4 teaspoon salt
1/2 teaspoon baking powder
1 teaspoon sugar

For the filling:
1 clove garlic, finely chopped
1/4 teaspoon dried thyme, plus more for garnish
1 tablespoon olive oil, plus more for brushing
1/2 cup chopped Kalamata or Spanish olives, plus more for garnish
1/4 cup pine nuts, toasted
3 Medjool dates, pitted and finely chopped
1 teaspoon red wine vinegar
1/8 teaspoon salt
1 teaspoon flour

What You Do:

1.    Preheat oven to 400 degrees. Line a cookie sheet with parchment or a Silpat liner. Set aside. In a large bowl, mix together margarine, sour cream, and cream cheese. Add both flours, sea salt, baking powder, and sugar.  Whisk until smooth, about 3 minutes. Be careful not to over-mix. 

2.    For the filling, in a separate bowl, combine all filling ingredients. Stir to combine and set aside.

3.    On a lightly floured surface, roll half the dough into 2-inch circles, 1/4-inch thick. With a biscuit cutter or rim of a glass, cut out circular shapes.

4.    Onto each round, place 1 to 2 tablespoons of filling and fold over edge into a half circle shape. With a fork, press to seal around edges of dough. Repeat for all. Brush with a small amount of oil before baking.

5.    Place the empanadas on baking sheet. Bake for about 18 to 20 minutes or until golden. Garnish with thyme and olives.

Tips From A Top Heart Surgeon

From Harlan Spector in The Cleveland Plain Dealer, June 2008

"Dr. Caldwell Esselstyn puts it this way: When it comes to the health of your coronary arteries, a little fat in the diet is like a little gasoline on the fire.
In a chapter titled "Moderation Kills" in his book, "Prevent and Reverse Heart Disease," the retired Cleveland Clinic surgeon explains in detail how every bite of fat unleashes free radicals, harmful chemicals that wreak havoc on the arteries.
It's scary enough. But you're not alone if you think it would be next to impossible to give up everything fat and meaty to eat like the Papua Highlanders of New Guinea (one of the cultures he notes that subsists on plant foods and has no coronary disease).

The change is not easy, but Esselstyn and his wife, Ann, offer these tidbits in the book, Prevent And Reverse Heart Disease:
• Realize that fat is craved, just like nicotine. Stop cold turkey and cravings for fat-laden food will disappear in three months.

• If you are invited to dinner, explain to the host you have an unusual diet and you can't eat meat, fowl, fish, dairy or oils. Don't make a big deal about it. Offer to come just for a glass of wine, or tell the host you will be happy with salad and bread, baked potato, or whatever they offer that fits your diet.

• Some restaurants will be happy to accommodate if you explain your dietary restrictions. Call ahead if you can.

• Instead of cow's milk on cereal or old-fashioned rolled oats, use fruit juice, almond milk or non-fat soy milk.
• You'll have to experiment to find salad dressings without oil you like. Try a combination of balsamic vinegar and fat-free hummus.

• Invest in a rice cooker. (Note: Brown rice, wild rice, and black rice are the most nutritious)

• You don't have to give up pizza, just the cheese ("You couldn't find a worse food for your heart," Esselstyn says). How does Roasted Vegetable and Spinach Polenta Pizza sound?

• Desserts are doable. Replace cow's milk with the above-mentioned substitutes. Use applesauce or prunes instead of oil. Mix ground flaxseed meal with water for an egg substitute. "

Two Simply Delicious Soups

From www.oprah.com:

 

Lentil Bisque

Makes 6 servings

Ingredients

• 1 pound sweet potatoes, peeled and roughly chopped
• 1 cup red lentils, picked over and rinsed
• ½ cup dried apricots, quartered
• ¼ cup chopped onion or shallots
• ¼ to ½ tsp. Thai red chili paste
• 4 cups vegetable broth
• ¾ cup light coconut milk
• ½ tsp. salt, plus more to taste
• ½ tsp. ground black pepper
• Chopped cilantro (optional)
• 4 Tbsp. pomegranate juice or seeds (optional)

Directions

Active time: 25 minutes
Total time: 50 minutes

Place sweet potatoes, lentils, apricots, onion, chili paste, and broth in a large pot. Bring to a boil over high heat, reduce to low heat, cover, and simmer until lentils are falling apart, about 25 minutes. Let soup sit, uncovered, 10 minutes.

Add coconut milk. Using a blender or hand blender, puree soup until smooth, in batches if necessary. Stir in salt and pepper, and add more if desired.

To serve: Divide pureed soup among bowls, and top each with cilantro and pomegranate juice or seeds (if using).

Tips: You can substitute brown or green lentils for the red; they won't fall apart as easily, so forgo the blending and serve the soup as a chunky stew instead. Freeze up to 8 weeks.

 

Creamy Carrot Soup With Cherry Tomato & Corn Salsa

 

Ingredients

• 3 cups grated carrot
• 1 Tbsp. raw sesame tahini (usually found in jars in the nut butter section of stores)
• 2 Tbsp. lemon juice
• 1/2 tsp. paprika
• 1 tsp. sea salt

• 20 cherry tomatoes , quartered
• 1 ear corn , kernels removed from cob
• 1 2-inch cucumber , small diced
• 2 Tbsp. fresh coriander , minced
• 1 jalapeno chili pepper , minced (remove seeds if you prefer your salsa less spicy)
• 2 Tbsp. lime juice
• 1/2 tsp. sea salt

Directions

To make soup: Simply combine all the ingredients in a blender, adding about 3 cups water and blending until smooth and creamy.

To make salsa: Combine all the salsa ingredients and set aside to marinate for at least half an hour before serving.

Serve the soup garnished with a scoop of salsa.


Variations:

• In place of tahini, you could add an avocado or 1 cup coconut milk to give a creamy consistency. You could also add 1/3 cup raw cashews.
• You could make the soup spicier by adding some Tabasco or some fresh or dried chili pepper. Fresh ginger or other spices could be added to suit your personal taste.
• To save time, use a chunky pre-made salsa.

Is Alcohol Vegan?

Did You Know...
From www.barnivore.com:
"It might seem weird at first, but your favourite drink might have more than just alcohol in it.
Brewmasters, winemakers, and distillers may include animal ingredients in their products directly, or they might use them in the processing and filtration.
When making the product, dairy, honey, and other things (including, in one case, a whole chicken dropped in the tank) are ingredients in the final recipe.
When filtering the drinks prior to bottling, companies can use things like isinglass (from fish bladder,) gelatin, egg whites, and sea shells, among other things. These products grab onto the impurities and make it easier to catch them in the filters, though there are many animal-free alternatives in use.
These ingredients don't usually show up on the label, so the only way to find out is to ask."
For a large list of truly animal-free beer and liquor, check out www.barnivore.com.

Make Christmas Merrier With This Mulled Cider Recipe

Bobby Flay's Quick & Easy Mulled Apple Cider

From www.foodnetwork.com

Ingredients

• 2 quarts apple cider
• 2 cinnamon sticks
• 2 whole allspice berries (or ground allspice)
• 2 whole cloves
• 1 orange, thinly sliced

Directions

Place all ingredients in a large saucepan and bring to a simmer on the grates of the grill or over a burner. Divide among individual mugs and serve hot. Add a candy cane to each, if you wish.

Cruelty-Free Baklava

From The Joy Of Vegan Baking by Colleen Patrick-Goudreau

Serves: 12

Prep Time: 15 minutes

Cook Time: 1 hour, 5 minutes

• 1 cup water
• 1 cup sugar
• 1 teaspoon vanilla extract
• 1/2 cup agave nectar
• 3 cups nuts (Pistachios, walnuts, almost, or pecans)
• 1 teaspoon cinnamon
• 1 (16 ounce) package phyllo dough , thawed (you will only use about half)
• 3/4 cup margarine , melted

Directions:

1. Preheat the oven to 350 degrees F. Margarine the bottom and sides of a 9X13 - inch baking dish.
2. In a small saucepan, heat the water and sugar until the sugar is completely dissolved. Add the vanilla and agave nectar. Simmer for 15 minutes. Remove from the heat, and set aside to cool. You want this to be completely cooled before pouring onto the baked baklava.
3. Pulse the nuts in a food processor until they're a coarse meal (not fine crumbs). Add the cinnamon and mix. Set aside.
4. Carefully unroll the phyllo dough from the package. Trim the stack of dough into 9x13 inch sheets, so they fit into the pan (I use Athens Fillo Dough and it fits almost perfectly, so I don't trim it down). Keep the sheets that you're not working with covered with some waxed paper and a damp cloth (the waxed paper goes directly on top of the dough, the wet towel on top. If you have a helper, they can lift the paper/cloth as needed, makes it easier). Place 2 sheets of dough in the pan, and using a pastry brush, coat the top sheet completely with margarine. Spread a thin layer of the nut mixture, add 2 more sheets of phyllo. Repeat with the butter, nut mixture, and 2 phyllo sheets until you have a total of 8 layered sheets. For the top layer, place 2-4 phyllo sheets, but this time brush margarine between each individual sheet.
5. Using a very sharp knife, carefully cut the baklava into diamond or square shapes all the way to the bottom of the pan. This is important to do now because you won't be able to cut the baklava once it's baked without crushing the pastry.
6. Bake for 45-50 minutes, or until the baklava is golden. Remove from the oven and immediately pour or spoon the (completely cooled) sauce over. Cool uncovered for at least 3 hours or overnight before serving.

"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.

 

 

Veg-Friendly Mexican Stew

Quicker Red Posole with Beans

By Terry Hope Romero, from www.vegnews.com

"Posole is a Mexican stew chock full of history, endless variations of ingredients, and the common thread of hominy corn—lime-soaked corn kernels that have been cooked then dried again—simmered for hours for a soothing, filling dish. This recipe is just a little faster, made with pantry staples like canned beans, tomatoes, and canned, ready-to-use hominy. It’s a rather light and healthy tasting meal one it’s own, or play up that posole and top it with tons of fresh tasting salad-style ingredients—crunchy cabbage, radishes, avocado—for a cool contrast to the warm hearty stew."
Serves 4

What You Need:

2 tablespoons olive oil
4 cloves garlic, minced
1 large yellow onion
1 large poblano chili or mild green Cubanelle pepper
1 teaspoon ground cumin
1 1/2 teaspoons dried Mexican or regular oregano
1 teaspoon red chili powder such as ancho or guajíllo
1 24 ounce can diced tomatoes with juice
1 15 ounce can pinto or black beans, drained and rinsed
1 15 ounce can white cooked hominy, drained and rinsed
1 cup Mexican light colored beer or vegetable broth
1/4 teaspoon salt or to taste
1 tablespoon lime juice
Freshly ground pepper

To garnish:
Large tortilla chips or fried tortilla strips
Chopped fresh cilantro
Thinly sliced white radishes
Chopped fresh tomato
Finely diced fresh onion
Finely shredded white cabbage or a crunchy lettuce like Romaine
Slices of ripe avocado
Lime wedges

What You Do:

1. In a large pot over medium heat, combine oil and minced garlic. Cook garlic until fragrant, about 30 seconds and add onion and chopped Poblano chile. Stir and cook until vegetables are softened and onion is translucent, 6 to 8 minutes. Add ground cumin, oregano, and chili powder and cook for another minute.
2. Add diced tomatoes with juice, beans, hominy, beer, and salt. Stir, increase heat, and bring mixture to a simmer.
3. Reduce heat to medium-low and simmer for 25 minutes or until vegetables are tender. Turn off heat and stir in lime juice and season with freshly ground pepper. Let posole sit for about 10 minutes prior to serving to cool slightly and allow flavors to meld.
4. Ladle into large individual serving bowls and garnish as desired.

What Really Happens To Fish?

From www.peta.org , Vegetarian Starter Kit:

"Like other animals, fish feel pain and experience fear. Dr. Donald Broom, animal welfare advisor to the British government, says, "Anatomically, physiologically, and biologically, the pain system in fish is virtually the same as in birds and mammals." When they are dragged from the ocean depths, fish undergo excruciating decompression -- the rapid pressure change often ruptures their swimbladders, pops out their eyes, and pushes their stomachs through their mouths. Then they're tossed onboard ships, where many suffocate or are crushed to death. Others are still alive when their throats and bellies are cut open. Now that commercial fishing has basically emptied the oceans of "target" fish, the seafood industry has turned to raising fish in contained farms, a practice known as "aquaculture," which uses either tanks on land or cages in the ocean. The fish are packed so tightly together that they constantly bump into each other and the walls of the enclosure, causing painful sores and damage to their fins. The enormous amount of feces in the enclosures leads to rampant outbreaks of parasites and disease. In order to keep the fish alive in such unhealthy conditions, large quantities of antibiotics and other chemicals are poured into the water. When the fish are fully grown, they are killed by having their stomachs cut open or die of suffocation when the water in their tank is simply drained away."

5 Ways To Cook With Cocoa

From Delicious Living Magazine, 12/11

"Not to be confused with sweetened hot cocoa mix, antioxidant-rich pure cocoa comes from roasted cacao nibs; after extracting most of the natural cocoa butter, the resulting "liquor" gets ground again into powder."

Cookie Recipe Below!

1. Hot Chocolate: Blend or whisk 1/4 cup cocoa, 3 cups hot non-dairy milk, and your favorite sweetener, plus a dash of vanilla, cayenne, and cinnamon. For an authentic touch, use a molinillo, a traditional Mexican tool spun between your hands to create a frothy drink.

2. Shake: Make a satisfying snack by blending 2 tablespoons cocoa powder, 1 tablespoon peanut or almond butter, 1 cup unsweetened non-dairy milk, and a couple of ice cubes. You also can add 1 banana if you choose.

3. Soup: Cocoa's rich flavor and depth enhance soups and stews; stir a tablespoon or two of unsweetened cocoa powder into chili.

4. Baking: Dust greased cake or muffin pans with cocoa powder instead of flour for a gluten-free and tasty no-stick assist.

5. Cookies: Cocoa-Almond No-Bake Cookies*

"These vegan cookies are a breeze to make. For a completely gluten-free treat, use gluten-free oats."

Place 1 cup natural cane sugar, 1/2 cup unsweetened almond or other non-dairy milk, 1/2 cup coconut oil, 6 tablespoons unsweetened cocoa, and 1/4 teaspoon sea salt in a large saucepan over medium-high heat. Bring to a boil; boil for 90 seconds, stirring constantly. Remove from heat and stir in 3/4 cup almond butter, 2 1/2 cups quick-cooking oats, 1/2 cup unsweetened shredded coconut, and 1 tablespoon vanilla extract. Drop by rounded teaspoons onto parchment paper, flattening slightly. Chill 30 minutes to set. Store in refrigerator. Makes 3 1/2 dozen.

*Could substitute peanut butter for almond butter. I left out the coconut oil and shredded coconut, too.

What You May Not Know About Foie Gras

Sadly, I remember eating foie gras years ago at holiday parties, having no idea how much suffering and cruelty is inherent in its production. The production practice is so awful (see below) that I no longer consume this nor frequent restaurants that serve this so-called "delicacy". Sometimes, I let the restaurant managers/owners/chefs know exactly why I won't spend my money there and urge them to stop supporting this cruel practice.

 

From nofoiegras.org (Farm Sanctuary):

Foie gras (pronounced 'fwah grah') has been exalted in some gourmet food circles as a prized delicacy, but if most people knew how foie gras is produced, they would be horrified.

Foie gras, the French term for "fatty liver," is the product of extreme animal cruelty. It is the swollen, diseased liver of ducks and geese who are force-fed just up until the point of death before being slaughtered. Birds suffer tremendously, both during and after the force-feeding process, as their physical condition rapidly deteriorates. In just a few weeks, their livers swell up to ten times their normal size, and the birds can scarcely stand, walk, or even breathe. At this point, they are slaughtered, and their livers are peddled as a "gourmet" delicacy.

 

Confinement and Cruelty

Today foie gras production is concentrated in France, which produces and consumes roughly 75% of the world's foie gras. Roughly 24 million ducks and half a million geese are killed annually for France's foie gras industry. Nearly all of the birds are raised in intensive confinement systems, and all of them endure brutal, intensive force-feeding, several times a day, in the weeks prior to their deaths. Approximately 500,000 ducks are killed annually for foie gras in the United States and in Canada, respectively.

In modern foie gras factory farms, geese and ducks are confined, usually in either small pens or in tiny cages that virtually lock the birds in place. Thus restrained, the birds cannot escape the "feeder" and the mechanized feeding machine. One by one, the feeder grabs each bird and plunges the metal pipe of the feeding machine down the birds' throat. The machine pumps a huge amount of a corn-and-oil mixture directly into their gullets in just a few seconds, equivalent to one-fourth to one-third of the birds' own body weight each day.

This brutal treatment is devastating to the health of the birds. In a matter of weeks, their livers swell up to ten times their normal size. Breathing and walking become difficult as the liver pushes against other organs, causing respiratory stress due to decreased air sac space in their lungs, and forcing the legs to move outward at an unnatural angle. Ducks at foie gras farms have been observed panting and struggling to stand, using their wings to push themselves forward when their crippled legs can no longer support them. Struggling to move causes infection-prone open pressure sores to develop and fester on their hocks (legs) and keels (chest area).

In this compromised state, depressed birds can no longer engage in normal preening behaviors, and this is compounded by the fact that they are denied access to water sufficient for them to engage in normal, instinctual behaviors. Their plumage becomes encrusted with filth, and most of them develop what foie gras farmers call "wet neck"-when their unpreened feathers curl up and become coated with dirt and oil.

They also suffer, as do all factory-farmed ducks, from debilling, which is performed ostensibly to prevent them from pecking each other when they are so severely confined. Shortly after birth, the birds' beaks are cut off, slicing through tissue rich in nerve endings. Debilled poultry suffer from chronic pain for the rest of their lives, often having trouble eating and preening.

As a result of these egregious conditions, the birds suffer both physically and psychologically.

 

Not surprisingly, the mortality rate on foie gras farms can be up to 20 times higher than the death rate on conventional duck farms. Ducks can die when the metal feeding tube punctures their necks, from ailments related to liver failure, or when force-feeding overfills them to the point of suffocation. Necropsies performed on foie gras birds have shown them to suffer from grossly enlarged livers, lacerated tracheas and esophagi, pneumonia, throats and gullets severely impacted with undigested corn, massive internal bacterial and fungal growth and sore feet from bumblefoot - all consequences of the production method for which veterinary care is not profitable.

 

Tofurky Versus The Competition

Vegan Holiday Taste Test

From www.vegnews.com

"We tried five of the best turkey stand-ins to find out which should be the center of your holiday smorgasbord.

When the holidays roll around, the center of the table often gets relegated to the meat eaters of the family, with their scary pink hams and sad, dead turkeys dominating the meal. For those of us who are good and tired of our veggie dishes playing second fiddle to the omni’s main courses, here are some tried-and-true meat-free centerpieces that are sure to dazzle herbivores and omnivores alike."

Company: Gardein
Product: Savory Stuffed Turk’y
Price: $9.99/1 pound
Presentation: Perfect little rounds of breaded “turkey” filled with stellar stuffing
Why We Like It: Great texture, great taste. Even the fake-meat-phobes on the VN staff loved this one!
Meatiness: Tender and moist, just the right stand-in for turkey

Company: Café Indigo
Product: Stuffed “Turkey” Breast
Price: $25/2.5 pounds
Presentation: Hearty bread-based stuffing wrapped in mock meat
Why We Like It: When sliced open, the crispy exterior unleashes an herby stuffing aroma
Meatiness: Not very meaty, this is more like a savory bread pudding

Company: Turtle Island Foods
Product: Tofurky Roast
Price: $12.99/1.6 pounds
Presentation: A plump ball of signature Tofurky meat filled with wild rice stuffing
Why We Like It: Salty and toothsome, save this roast for special occasions
Meatiness: Dense seitan gives a firm, satisfying texture

Company: Field Roast
Product: Celebration Roast
Price: $8.59/1.0 pound
Presentation: Super savory stuffing wrapped in firm, textured seitan
Why We Like It: Fancier than your average roast, this one is perfect when served swimming in gravy
Meatiness: Hearty seitan is perfect for layering into leftover sandwiches

Company: Native Foods
Product: Native Wellington
Price: $39.95/5.0 pounds
Presentation: Light, flaky puff pastry envelops savory seitan, onions, and vegetables
Why We Like It: Fancy and flavorful, every bite of this impressive centerpiece tastes as good as it looks
Meatiness: This savory treat would make Gordon Ramsay ask for seconds

What You May Not Know About The USDA

Did You Know...

The United States Department of Agriculture (USDA) is charged with the dual roles of promoting the agricultural industry and establishing nutrition guidelines. In her book Food Politics: How The Food Industry Influences Nutrition and Health, Food Science Professor Marion Nestle writes about the contradictory nature of these roles and how the USDA's nutrition advice over the years has been greatly influenced by the monetary interests of the agriculture industry. A must-read for anyone interested in the politics of food in the U.S.

"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.

Holiday Breakfast Treat

Vegan Cinnamon Rolls

From www.sideofsneakers.com
Dough
1 c almond milk (or other non-dairy milk)
2 1/4 tsp instant yeast {or 1 packet}
2 c whole wheat flour (or other flour)
1/2 c bread flour (plus up to 1/4 c for kneading)
2 t baking powder
1/4 c sugar
1/4 t salt
1 t cinnamon
4T pumpkin puree
Filling
3 Tbsp vegan margarine/butter*
1/4 c brown sugar
1 Tbsp cinnamon
Icing
3/4 c powdered sugar
1 Tbsp almond milk
1/4 tsp vanilla
*I highly, highly recommend using Smart Balance {yes, it’s vegan} instead of Earth Balance for this recipe. The butter flavor is part of what makes the filling taste so rich, and Earth Balance here leaves behind a kind of plastic-y, fake taste.
Heat almond milk for about 40 seconds in the microwave- you want it warm, but not scalding hot. Stir in yeast and set aside.

Mix flours, baking powder, sugar, salt, cinnamon and pumpkin. Add in almond milk and yesterday mixture. It’s highly likely the dough won’t completely come together. Don’t worry about- try not to over mix.
Spread clean, flat surface with flour. Adding flour as necessary to prevent sticking, knead dough until it forms a nice, slightly elastic-y ball.

Using a rolling pin, spread dough into a rectangle. I usually end up with dough about 1/2 inch thick.

Mix together brown sugar and cinnamon, and melt margarine or butter.

Spread the butter liberally across the top of the dough, then sprinkle with cinnamon sugar mixture.

Starting from the skinny end of the dough rectangle, roll the dough tightly towards the other end.

Slice the roll into ~1-1 1/2 inch strips, discarding the ends if necessary. By discarding, I mean eating separately.

If you want perfectly round cinnamon rolls, try using dental floss to cut your dough instead of a knife so it doesn’t squish down. I shove them all in a pan anyway, so it doesn’t bother me that they’re not perfect circles.
Grease a 9×9 baking dish and line rolls in pan. Cover with plastic wrap or foil and refrigerate.

I usually leave them overnight so I can have fresh baked cinnamon rolls in the morning, but you don’t have to wait that long- just give them a little bit of time to rise.

When you’re ready to bake your cinnamon rolls, preheat the oven to 350 degrees.
Spread tops of cinnamon rolls with a little bit of margarine, cinnamon, and brown sugar. Not going to lie, I often forget this step and everything turns out just fine.
Bake cinnamon buns for about 20 minutes. Because they’ve been in the fridge, this should result in the rolls being slightly under baked- they’ll looked cooked on the outside, but they’ll be squishy on the inside. This is pivotal in making gooey, delicious cinnamon rolls.

Let buns cool for a little bit before removing from pan so that the icing won’t melt right off.
To make icing, mix together powdered sugar, almond milk, and vanilla. Powdered sugar leads the life of a two-faced trickster on occasion, so you may need significantly more or less powdered sugar or milk to reach the consistency you’re going for- thick, but still drizzle-able.

Drizzle icing over cinnamon rolls and eat while still warm.

Bacon For Bad Health

Did You Know...

Americans on average eat more than 18 pounds of bacon each per year. According to the American Institute for Cancer Research, just 1.7 ounces of processed meats consumed daily—less than two strips of bacon—can increase a person’s risk for colorectal cancer by 21 percent. No amount of processed meat is considered safe for consumption. Every year, about 143,000 Americans are diagnosed with colorectal cancer and approximately 53,000 die of it.

From the Physicians Committee For Responsible Medicine (www.pcrm.org)

Must-See Short Film

Mercy For Animals has produced a powerful 11-minute documentary, narrated by actor James Cromwell (of Babe fame), and available for free at www.youtube.com (search for Farm To Fridge, the Mercy For Animals version). Farm To Fridge is a must-see video for everyone -- vegan and non.