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 plant based diets! And if
you're in the San Diego area, don't forget to participate in the
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 on
Wednesday at 7pm at Evolution!
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 from food.
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 and 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 the 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 meat.
& 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 traditionally 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
Mac:4 quarts water
1 tablespoon sea salt
4 slices of bread, torn into large pieces
tablespoons non-hydrogenated, vegan margarine (such as Earth
2 tablespoons shallots, peeled and chopped
1 cup red
or yellow potatoes, peeled and chopped
1/4 cup carrots, peeled
1/3 cup onion, peeled and chopped
1 cup water
1/3 cup margarine
1/4 cup raw cashews
teaspoons sea salt
1/4 teaspoon garlic, minced
1 tablespoon lemon juice, freshly squeezed
teaspoon black pepper
1/8 teaspoon cayenne
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.
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 perfectly smooth.
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
with Chickpeas, Corn & Kale -- Gluten Free (serves
brown rice fettuccine, cooked according to package instructions
1 cup cooked or canned chickpeas, drained and rinsed
• 1 cup
fresh or frozen corn kernels, cooked and drained
• 1/3 cup minced
• 1 bunch kale, washed, stemmed, and torn into
• 2 tablespoons extra-virgin olive oil
tablespoons toasted sesame seeds
• 1 tablespoon wheat-free
• 1 tablespoon brown rice vinegar
• 1 teaspoon maple
• 1 teaspoon mustard (any kind)
the cooked fettuccine, chickpeas, corn, and chives in a large
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.
More Recipe Ideas
Ready to try tofu? These two recipes make a great introduction to
this excellent and versatile source of protein:
The Natural Vegan Kitchen:
by Christine Waltermyer with a forword by Rory Freedman (ISBN:
Quick Fix Vegetarian:
Healthy Home Cooked Meals in 30 Minutes or Less by Robin Robertson
Veg Week Events
Store TourJoin us tonight at OB People's, 4765 Voltaire Street,
at 7pm, where we will show you the best staples for a plant-based
on Facebook or reply to this email to let us know you're
OB People's is a member-owned consumer cooperative
grocery store that is all vegetarian and serves great vegan food as
well in the deli upstairs!
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
Promote Veg Week
Inspire a 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:
for more info.
Vegan Mac 'n' Cheese
Photo courtesy of
Week is a project of the Animal Protection and Rescue
League (APRL), a non-profit 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 plant based diet and to supporting those who
wish to reduce or eliminate their consumption of animal
Visit us at www.APRL.org or call 858-202-0147 for