WELCOME TO DAY ONE OF VEG WEEK
We'll be here with you for the next seven days, offering lots
of nutritional advice and information on all aspects of adopting a
vegetarian lifestyle. And if you're in the San Diego area, don't forget
to participate in
many of the Veg Week Activities that are offered this week !
DAILY DOSE OF NUTRITIONAL ADVICE
WITH DR. JANICE STANGER
Dr. Stanger is a plant-based nutritionalist, public
speaker, and best-selling author. Don't miss her Nutrition Lecture tomorrow
at Queen Bee's in San Diego!
Proteins are the basis for all life, including plants,
animals, and microbes. Plants are alive because of proteins, just as
animals are--with up to 20,000 kinds of protein in each plant.
Proteins, in turn, are linked assemblies of building blocks
called amino acids. Just 20 kinds of amino acids form the basis of all
plant and animal life. Thousands of amino acid building blocks may be
linked in each
protein. For people, only eight kinds of aminos are essential to get
Just as people can't manufacture essential amino acids,
neither can other animals. Only plants, with their solar-powered
metabolism, have sufficient energy to put together essential aminos.
The bottom line is that all animal protein is recycled plant
protein, disassembled during digestion into its amino acid building
blocks and reassembled into whatever unique proteins each person needs.
On a plant-based
diet you get your essential amino acids right from the source, without
the animal middleman. You don't need a specially designated "source of
protein," You also don't need a lot of protein, because your body
recycles the amino acide building blocks it already has, reusing them
again. Relax. Proteins are as abundant in whole plant foods as oxygen
is in the air.
Want more information? Check out the links below and
don't forget to attend one of three Nutrition Lectures this week!
OF THE DAY
Adapt a familiar meal or recipe like lasagna or shepherd's
pie by using mock meats such as TVP (textured vegetable
protein) and Lightlife Grounds. Although it is fully
plant-based, it has the look, taste, and texture of ground
Learn more about veg shopping and meal ideas at a Shopping Tour, a Cooking
Demonstration, or visit our What to Eat section.
Macaroni & Cheese (serves 6)
Special thanks to
We've heard rumors for years about
VegNews Magazine's signature macaroni & cheese, and have
secured the recipe just for you. Everyone's favorite comfort food is
loaded with butter, cheese, cream, and more butter--but VegNews'
transformed version with a super-rich vegan cheese sauce makes this mac
' n' cheese the
ultimate comfort fare. This recipe has such a cult following, we bet
you'll be making the dish every chance you get!
• 4 quarts water
• 1 tablespoon sea salt
• 8 ounces macaroni
• 4 slices of bread, torn into large
• 2 tablespoons + 1/3 cup non-hydrogenated margarine
(such as Earth Balance)
• 2 tablespoons shallots, peeled and
• 1 cup red or yellow potatoes, peeled and
• 1/4 cup carrots, peeled and chopped
• 1/3 cup onion, peeled and chopped
1 cup water
1/4 cup raw cashews
2 teaspoons sea salt
1/4 teaspoon garlic, minced
1/4 teaspoon Dijon mustard
1 tablespoon lemon juice, freshly squeezed
1/4 teaspoon black pepper
1/8 teaspoon cayenne
1/4 teaspoon paprika
1. In a large pot, bring the water and salt to a boil. Add macaroni and cook until al dente. Drain pasta and
rinse with cold water in colander. Set aside.
2. In a food processor, make breadcrumbs by pulverizing the bread and 2 tablespoons margarine to a
medium-fine texture. Set aside.
3. Preheat oven to 350 degrees. In a saucepan, add shallots,
potatoes, carrots, onion, and water, and bring to a boil. Cover the pan
and simmer for 15 minutes, or until vegetables are very soft.
4. In a blender, process the cashews, salt, garlic, 1/3 cup
margarine, mustard, lemon juice, black pepper, and cayenne. Add
softened vegetables and cooking water to the blender and process until
5. In a large bowl, toss the cooked pasta and blended cheese
sauce until completely coated. Spread mixture into a 9 x 12 casserole
dish, sprinkle with prepared breadcrumbs, and dust with paprika. Bake
for 30 minutes
or until the cheese sauce is bubbling and the top has turned golden
Fettuccine with Chickpeas, Corn & Kale -- Gluten Free (serves
• 14oz brown rice fettuccine, cooked according to
• 1 cup cooked or canned chickpeas, drained and
• 1 cup fresh or frozen corn kernels, cooked and
• 1/3 cup minced fresh chives
• 1 bunch kale, washed, stemmed, and torn into
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons toasted sesame seeds
• 1 tablespoon wheat-free tamari
• 1 tablespoon brown rice vinegar
• 1 teaspoon maple syrup
• 1 teaspoon mustard (any kind)
1. Combine the cooked fettuccine, chickpeas, corn, and chives
in a large bowl.
2. Steam the kale in a steamer basket over boiling water for 5
minutes, or until kale is bright green and tender. Transfer to a medium bowl..
3. Combine the remaining ingredients in a small bown and whisk
until well blended.
4. Drizzle mixture over the fettuccine mixture and toss gently
until evenly distributed. Transfer to a large serving bowl
Special thanks to the Book Publishing Company and
Christine Waltermyer for this recipe from The Natural Vegan Kitchen.
Ready to try tofu? These two recipes make a great
introduction to this excellent and versatile source of
The Natural Vegan Kitchen: by Christine Waltermyer with a forword by
Rory Freedman (ISBN: 9781570672453)
Vegetarian: Healthy Home Cooked Meals in 30 Minutes or
Less by Robin Robertson (ISBN: 0740763741)
Today's Veg Week Events
Vegan Ice Cream Social
Stop by our 2nd annual Ice Cream Social
at Evolution in Hillcrest (2949 5th Ave., San Diego CA) to enjoy some
delicious vegan soft serve, veggie burgers, and more amazing &
animal-friendly food! You'll also be treated to a free concert by
Vixens. Please RSVP!
September 25th, 12pm - 3pm
Veg Shopping Tour
Join us for a guided
veg-friendly shopping tour of the Carlsbad Jimbo's. Come try free samples and learn
new recipes! Please RSVP
Sunday, September 25th, 3pm -
Did you know?
It is the position of the American
Dietetic Association that appropriately planned vegetarian and
vegan diets are healthful, nutritionally adequate, and provide
health benefits in the prevention and treatment of certain
diseases. Well-planned vegan and vegetarian diets are
appropriate for all stages of the life cycle, including during
pregnancy, lactation, infancy, childhood, and adolescence.
- Black Beans
- Tofu and Tempeh
Help Promote Veg Week
family member or friend. Blog about your pledge. Discuss it online.
Email it. If you are a teacher, make it a class project. Donations are always welcome
to cover program expenses. Visit:
www.APRL.org for more info.
Vegan Mac 'n' Cheese
Photo courtesy of VegNews
& Hannah Kaminski
Veg Week is a project of the Animal Protection and Rescue League (APRL),
based in San Diego, CA that documents and exposes cruelty inflicted on
animals and conducts public outreach and education to promote the
rights, habitats and
humane treatment of all animals.
We are committed to educating people about the benefits of a
vegetarian diet and to supporting those who wish to reduce or
eliminate their consumption of animal products.
Visit us at www.APRL.org or call 619-236-9514 for information.