FOUR: TIME FLIES
You've come so far already!
It's the fourth day of your Veg Week and we hope that you're finding it
a little easier. Remember to have fun experimenting with all the veggie
options you've learned about so far.
And don't forget to jot down some of your impressions and experiences
during the week. We want to hear from you at the end of your pledge.
Send us a short story at firstname.lastname@example.org!
And remember, take our post-Veg Week survey & you'll be
eligible to win a year-long subscription to VegNews Magazine and other
fun prizes to help you continue with the awesome progress you've made
DOSE OF NUTRITIONAL ADVICE
WITH DR. JANICE STANGER
Cows cannot make calcium
So much misinformation circulates about whole
foods and plant-based diets. Calcium is one of the most overhyped
nutrients. TV, magazines, government, even many doctors, will tell you
that dairy foods are an essential calcium source that must be consumed
But where does the calcium in dairy foods come
from? If you have not thought about this question before, you might be
stumped. The answer is critical to your health.
Calcium is a mineral. That means it is not alive,
never has been alive, and never will be alive. It comes from rocks,
from the materials that compose our planet. Calcium, like other
essential minerals, dissolves in water and becomes part of soil. Plants
need calcium to survive and they absorb what they require through their
When a person or animal eats the plant, they
ingest the calcium and other vital minerals that helped the plant to
function. Cows cannot make calcium any more than they can make gold,
silver, or platinum. You can get your calcium from eating a wide
variety of whole plant foods, especially dark leafy greens (romaine
lettuce, spinach, kale, & bok choy to name a few). Go to the
source and cut out the animal middleman.
OF THE DAY
Instead of focusing on what you're giving up,
think about all the exciting, new foods you're discovering. Many
vegetarians find a whole new world of flavors opens up to them once
they do a little exploring.
Tahini Dressing & Dip
This recipe was used at a well-known San Diego
vegetarian restaurant years ago, and is a great (and healthy!)
substitute for the standard yogurt dressing used in many Greek dishes.
Note: using Tahini will make for a smoother texture. Using sesame
seeds (blond) will give a nuttier texture which is still very
good for salad dressings or dips. You can add a small amount of sesame
oil (1 tbs.) to enhance the sesame flavor.
Special thanks to San Diego Soy Dairy for this
• 1 lb firm San Diego Soy Dairy tofu
• 3/4 cup safflower, grapeseed, or canola oil
• 3/4 cup sesame seeds or Tahini
• 1/2 cup tamari
• 2 tbs granulated garlic
• 1 tsp cayenne
• 1 tsp sea salt
• 2 scallions (use the whole scallion)
• add water (up to 1/2 cup) to adjust desired thickness and texture
Add all ingredients to blender/food processor and blend until smooth
or until desired texture is reached, usually 2 to 4 minutes. If using
as a vegetable or cracker dip, use less water.
Vegetables with Soba Noodles (serves 2-3)
• 1 bunch broccoli (if necessary, peel tough outer skin from stalks, cut
into 2 inch spears)
• 2 large carrots (cut into diagonal slices about 1/4 inch thick)
• 1 red pepper, sliced
• 1 small head cauliflower (break into 1-inch florets)
• 8 oz uncooked soba noodles
• Miso-almond sauce (see below)
- Fill a medium-large pot with water and bring to a boil.
- Place a vegetable steamer over 1 inch of water in another pot. Bring
this to a boil also.
- Arrange vegetables in steamer and cover. Cook over medium heat.
- About 3-4 minutes later, add the soba noodles to the boiling water
in the first pot. Cover and turn heat to medium. The vegetables and the
soba noodles should be done at about the same time (6-8 minutes after
the noodles hit the water).
- Drain the noodles and add about 1/2 cup miso-almond sauce and mix.
- Serve vegetables on top of noodles and ladle additional sauce over
The China Study: The
Most Comprehensive Study of Nutrition Ever Conducted and the Startling
Implications for Diet, Weight loss and Long-term Health by T. Colin
Campbell, PhD and Thomas M. Campbell II (ISBN: 1932100660)
Jaffrey's World Vegetarian: More than 650 Meatless Recipes
from Around the World by Madhur Jaffrey (ISBN: 0609809237)
Veg Week Event
Cooking Demo – Easy and Hearty Vegan Salads
- Thursday, October 4 @ 7pm. Canvas for a Cause HQ. 3705 10th Ave., 92103
Enjoy this free class lead by Tracy Childs of Veg Appeal.
Think you can't fill up on salad? You will think again when you try these hearty, belly-filling, easy salad ideas!
Enjoy plentiful samples of all recipes!
It's hard to match the economic value of bulk
grains and legumes
supplemented with fresh produce carefully chosen in season. Even some
processed vegetarian foods such as tofu are less expensive than meat,
fish, and animal products.
for detailed information on all aspects of a veg diet. The site
features nutrition info, recipes, tips, FAQs, and much more. You can
also email us at email@example.com
- Soba noodles
- Collard greens
Steamed Veggies with Soba Noodles
Toronto Vegetarian Society
of the Day: Julia
Just a few days before July 4, Farm Sanctuary’s Emergency Rescue Team
arrived at a factory pig farm where we were alerted to the flagrant
abuse of a pregnant breeding sow. As she was moved from a cramped
gestation crate to an equally cramped farrowing crate to give birth, a
worker brutally kicked and beat her and then ran an electrified cattle
prod over the length of her body as she screamed in pain. The assault
ended only when the sow collapsed, at which point she was dragged into
the crate by her ears. More...
Veg Week is a
project of the Animal Protection and Rescue League (APRL).
Visit us at www.APRL.org
or call 858-202-0147 for information.