Tempeh “Bacon”

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My husband Robert is the sweetest and most humble person I know, but he is a huge bacon snob! He grew up in the South and ate a lot of bacon for breakfast so he holds extremely high standards. I, however, raised a lowly Jew, have standards that are basically nonexistent. So the first time I made tempeh bacon was not a positive experience. Let’s just say it ended with me in tears. However, I bravely made a second attempt, and after the longest pause in history, Robert declared with a mouthful “that’s damn good.” And guess what? Tempeh bacon will not cause you or any pigs to die! Damn good, indeed.

Ingredients:
Tempeh
Canola Oil
Tamari
Liquid Smoke
Maple Syrup

Instructions:

In the photo above, I followed the tempeh bacon recipe in the video and then used the remaining marinade to saute some cremini mushrooms. Mushrooms are great because, like tempeh, they provide a chewy texture we mistakenly think can only be found in meat. I then served the tempeh bacon and the sauteed mushrooms over a bed of baby spinach, and voila! The result is a wonderful warm salad that is as gorgeous as it is delicious.

Care About The Environment??

According to the UN, the global livestock industry is responsible for more greenhouse-gas emissions than all cars, trains, ships, and planes COMBINED.

More facts and figures…

* More than 50% of U.S. grain and 40% of world grain is fed to animals to produce meat, rather than consumed directly by people. Animals in the United States consume about five times as much grain as is consumed directly by our entire human population.

* Because we need so many crops to feed the billions of animals we consume, we use an enormous amount of land to grow those crops. Approximately one-third of the land area in the United States is devoted to the production of livestock.

* It takes only one-sixth of an acre to supply a vegan with food for one year; it takes three and one-quarter acres to supply a meat eater with food for a year. This means that an acre of land can feed twenty times more vegans than it can meat eaters.

* The need for land to produce grain and forage for animals has resulted in the forest destruction throughout the world; as older pastures are destroyed through overgrazing, new land is cleared to replace them.

* Deforestation to produce more land for crops and grazing results in the release of large amounts of the greenhouse gas, carbon dioxide.

* Almost 90% of the fresh water consumed after withdrawal is for agricultural production, including livestock production. The production of animal protein requires much more water than is required to produce plant protein.

* Animal agriculture results in serious water pollution because animals produce about 1.4 billion tons of waste per year—130 times more than the human population produces. Much of this waste is not recycled but is dumped into our waters, with the result that the nitrogen in the waste reduces the amount of dissolved oxygen in the water and causes levels of ammonia, nitrates, phosphates, and bacteria to increase.

* For example, one hog farm in Utah produces as much waste as does the entire city of Los Angeles.

* The average amount of fossil energy used for animal-protein production is more than eight times the average for grain-protein production.

* Animal agriculture contributes significantly to global warming because cattle, sheep, and goats, in their flatulence and waste, emit 70 to 80 million tons of methane—another greenhouse gas—every year, accounting for as much as 30% of the methane released into the atmosphere.

* Everyday we feed enough grain to American livestock to provide two loaves of bread to every human being on earth.

Sources: World Health Organization; U.S. Department of Agriculture; David Pimentel, “Livestock Production: Energy Inputs and the Environment;” Gary L. Francione, “Introduction to Animal Rights”

Purple Cabbage Salad + Goldhouse Gold Dressing (Vitamin B12)

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“Where do you get your vitamin B12?”
This is a common question asked of vegans. Many people think they get vitamin B12 by eating the flesh of animals. I have even heard this be used as an excuse for why humans have to eat other animals. Puh-leeez! Vitamin B12 is not, repeat not, animal-derived. When an animal consumes particles of soil or manure along with grass or feed, b12-producing bacteria are consumed and the vitamin ends up in the animal’s flesh or milk as a result. So the animal is just being used as the “middle man.”
In centuries past, humans had direct access to B12 from their produce, but now that fruits and veggies are so scrupulously cleaned and grown in soils that have been treated with pesticides and herbicides with less B12-producing bacteria, they aren’t such a reliable source.
Enter Nutritional Yeast, a cheezy-flavored powder that is fortified with B12. It is such an easy thing to include in your diet. The Liquid Gold dressing in this recipe is one of our favorite things to put on pretty much anything. Two tablespoons of this delicious, creamy sauce provides your day’s supply of omega-3 fatty acids and 80% of your B12 for the day! It’s also packed with riboflavin and other B vitamins.

Ingredients:
Goldhouse Gold Dressing:
2 tbsp ground flaxseeds
2 cups water or vegetable broth
3/4 cup lemon juice
3/4 cup balsamic vinegar
1/4 cup low sodium tamari
1 cup Nutritional Yeast powder or flakes
2 tsp Dijon mustard
1 tsp ground cumin

Salad:
1 head of purple cabbage
1/3 cup dried tart cherries
1 cup dry quinoa

Instructions:

1. Blend the dressing until smooth. It can be kept in a jar with a lid (I store mine in empty soy sauce bottles) and refrigerated for 2 weeks.
2. Make the quinoa: toast on the stove, dry, for 5 minutes. Add 2 cups of water and bring to a boil. Reduce heat to low, and cover for 15-20 minutes.
3. Chop cabbage and then transfer to a bowl. Toss in the dried cherries.
4. Divide cabbage onto serving plates. Scoop cooked quinoa on top. Drizzle dressing on top. Enjoy!

Source: “Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet” by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D. (note: Goldhouse Gold Dressing was inspired by a recipe in “Becoming Vegan” called “Liquid Gold.” My version is oil-free.)

Why We Stopped Eating Dairy

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No animal dies for a glass of milk or a piece of cheese, right?

That’s what we thought, too. But there is actually more suffering and death in a glass of milk than a piece of steak. This is because the veal industry is a byproduct of the dairy industry.

Cows are like all mammals in that they produce breast milk for their young. In order for a cow to produce milk, she must be pregnant and give birth. It’s funny how easily we forget this. We convince ourselves that cows just conveniently produce milk for the taking.

A dairy cow is constantly impregnated so that she will continue to produce milk. Her milk never reaches her baby, but is instead pumped out of her for human consumption. A cow is pregnant for 9 months. If she gives birth to a male, he is considered useless to the dairy industry. What happens to him? He is immediately taken from his mother and is sold and slaughtered as veal.

Cows form strong bonds with one another, particularly between mother and child. As Michael Klaper M.D. recalls: “The very saddest sound in all my memory was burned into my awareness at age five on my uncle’s dairy farm in Wisconsin. A cow had given birth to a beautiful male calf… On the second day after birth, my uncle took the calf from the mother and placed him in the veal pen in the barn– only ten yards away, in plain view of his mother. The mother cow could see her infant, smell him, hear him, but could not touch him, comfort him, or nurse him. The heartrending bellows that she poured forth– minute after minute, hour after hour, for five long days– were excruciating to listen to. They are the most poignant and painful auditory memories I carry in my brain.”

A dairy cow’s life is spent mourning the loss of baby after baby as she continues to be impregnated so humans can consume her milk. And she too is destined for the same horrific slaughter when her body has finally become too ravaged and overworked by constant pregnancy to continue producing milk.

We were slow to realize the direct connection between dairy products and the veal industry. But once it clicked, we were eager to stop consuming dairy. With all the dairy-free milks, cheeses, and yogurts out there, this was an incredibly easy change.
Why choose to contribute to such suffering when it’s so easy to make less harmful choices?

For a great list of commercially available non-dairy milks click here.
Also, see my post about why you don’t need cow’s milk for calcium here.
And go to my FAQ section for advice how to transition off dairy.

Robert’s Power Breakfast! (And, Why You Don’t Need Cow’s Milk for … Anything!)

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Did you know that humans are the only species on that planet that 1) drink the breast milk of another species, and 2) continue to consume milk far past weaning age?      

I certainly didn’t think about it like that until recently, but once I did, I got the heebie jeebies all over.

The practice of consuming the milk of other animals is actually a fairly recent phenomenon in human history, and our bodies aren’t built to handle it very well. After the first few years of life, we stop producing the enzyme lactase and lose our ability to digest lactose. It’s no wonder so many people have trouble digesting milk (let alone the milk of another kind of animal) past weaning age. What is often called “lactose intolerance” (the inability to digest significant amounts of lactose after weaning age) shouldn’t be thought of a disease. It’s the normal “condition” for most human adults–a whopping 75% worldwide–because adults aren’t babies, obviously, and no longer need to be able to digest milk

Like most people, I thought humans consumed cow’s milk to meet our calcium needs, but it’s believed that the amounts of calcium consumed by humans in the late Paleolithic era were more than double the intakes of today–with no cow’s milk at all. Humans evolved in a calcium-rich, salt-poor dietary environment, and our basic metabolism has changed little from that of our Stone Age ancestors.

Where did their calcium come from? Plants! That’s right, calcium-rich plant food! Calcium-rich foods that are widely available today include kale, collard greens, broccoli, mushrooms, green beans, seaweed, romaine lettuce, (the list goes on!) as well as beans, nuts, and seeds. There’s even some calcium in whole grains and fruits, which are already loaded with health benefits in their own right.

There are lots of plant-based milks and yogurts out there (I eat plain soy yogurt every morning for breakfast). Robert has started drinking almond milk, which he uses in his daily breakfast smoothie. Almond milk is delicious and nutritious. It’s free of cholesterol and saturated fat but contains omega fatty acids (that’s the good stuff). It’s rich in vitamins D, E, and A. It has high levels of magnesium, potassium, selenium and 30% of daily calcium needs in each cup. Robert absolutely LOVES this smoothie. He comes home from work every night and says something about how good his breakfast was.

Ingredients (top photo, from left to right):
Almond Milk
Walnuts
Peanut Butter
Blueberries
Almonds
Ground Flax Seeds
Banana
Agave Nectar
Sources: 

Follow Up: The Truth About Chicken + Cholesterol

I was asked an interesting follow-up question to my post on chicken and cholesterol: “If chicken were really as bad for your heart as red meat, why do we always hear that chicken is ‘healthy’? Food companies wouldn’t be telling us that if it there weren’t some truth to it, right?”

In the book I am currently reading, “Appetite for Profit,” author Michele Simon examines why we cannot expect food companies to be the guardians of public health. Food companies are corporations. (In fact, they are some of the world’s largest corporations.) The most important guiding principle of all corporations is to maximize profits for shareholders. Individual corporate actors are legally and financially obliged to be motivated first and foremost by profit. “In fact, managers who willfully allow the bottom line to suffer to protect the public good can be sued by company shareholders for breach of their legal obligations.”

You may be thinking, “well, of course corporations care most about their bottom line, but can they really get away with lying??”

Not only can they get away with it, they are protected by law. The Supreme Court has granted corporations certain “personhood” rights, such as limited free speech, which allows companies to advertise largely unhampered by government regulations.

However, unlike actual people, corporations don’t have any moral or ethical constraints. As legal analysts Frank H. Easterbrook and Daniel R. Fishel note, “Corporations can no more be said to have moral obligations than does a building, an organizational chart, or a contract.” They aren’t guided by a respect for humanity or faith or a reverence for truth and justice. Rather, a corporation’s sense of “doing the right thing” is based upon continuing to make profits.

Food companies have no obligation to give us the straight facts in their advertising campaigns, and they won’t unless it’s in their financial interest to do so. Our best interest–good health!–isn’t their main motivation. And just because something has been advertised for years doesn’t make it any more true.

Asking questions and examining some of our assumptions about food is in the best interest for ourselves and the ones we love.
Thanks for reading.

The Truth About Chicken + Cholesterol

I can’t tell you the number of times I used to say “My diet is very healthy. I don’t eat any red meat.” So when our doctor suggested Robert cut all animal products from his diet for six weeks to see if it would lower his LDL cholesterol, I immediately asked if that also meant no chicken. I mean, isn’t chicken a lean meat? I was surprised when he simply repeated, “Cut ALL animal products for six weeks.” Oh, you must have misunderstood me, I said, I’m not talking about fried chicken or anything, just simple chicken breast. That’s got to be fine, right?

Wrong!

Much to my surprise, it turns out that chicken and beef have nearly the same levels of cholesterol. I had no idea! I was certain that eating so-called white meat was healthier, but in fact you aren’t doing your heart any favors by choosing chicken over beef. According to the Physicians Committee for Responsible Medicine, “the cholesterol from chicken does just as good of a job at clogging arteries and causing heart disease.” 

The main cause of high blood cholesterol is saturated fat. According to the American Heart Association, saturated fat is found mostly in food from animals– meat, eggs, and dairy products. These foods all contain dietary cholesterol as well, which we don’t need in our diet. As the PCRM explains, “the human body produces cholesterol on its own and never needs outside sources. Each added dose contributes to artery blockages, leading to heart attacks, strokes, and other serious problems.”

So, is there such thing as truly heart-healthy protein? YES! Look to ingredients like beans, tofu, quinoa, tempeh, chickpeas, and nuts, which not only contain lots of protein but also fiber and other nutrients, and can even help lower blood cholesterol.

Check out the links below for some additional resources.

http://www.pcrm.org/magazine/GM00SpringSummer/GM00SpSum2.html
http://www.americanheart.org/presenter.jhtml?identifier=532
http://www.thechinastudy.com/
http://www.vrg.org/nutshell/heart.htm
http://nutritiondiva.quickanddirtytips.com/chicken-versus-beef.aspx
http://www.compassionatecooks.com/word/protein.htm

Kale Quinoa Salad

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We love this meal so much we probably have it twice a week, at least! It’s what I make when I’m short on time or don’t feel like putting too much thought into dinner. A “lazy lady’s dinner,” if you will.
This salad is rugged. Yeah, that’s right. I used “rugged” and “salad” in the same sentence. There is something about raw lacinato kale that is so strong and hearty and, well, rugged! Plus, kale is part of the cruciferous vegetable family, making it a true nutritional powerhouse. In fact, The World’s Healthiest Foods Foundation describes kale as “one of the healthiest vegetables around.” It has risk-lowering benefits for at least five types of cancers (bladder, breast, colon, ovary, and prostate) and has a cholesterol-lowering ability comparable to the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol). That’s a whole lot of nutrition in a meal that takes only 20 minutes at most!
Tip: I keep a constant supply of Goldhouse Gold Dressing in my fridge. I always double or triple the recipe and store it in a HUGE Manischewitz bottle. (Don’t ask… My husband loves Manischewitz.)  That way it’s ready whenever I need it, which is pretty much all the time because it’s SO good and it tastes delicious on practically everything.

(Serves 2 hearty eaters)

Ingredients:
1.5 cups dry quinoa
3 cups water
1 bunch of kale
1/4 cup shelled pistachios or walnuts, roughly chopped
1/2 cup dried cherries, raisins, or dried currants
Goldhouse Gold Dressing

Instructions:
1. Place quinoa in a dry medium saucepan and toast over medium-high flame for 3 minutes. Add water and bring to a boil. Then reduce heat to low and cover for 18-20 minutes until each quinoa has a curly little tail. It should be very fluffy like cooked couscous, not wet or porridge-y.
2. Meanwhile, finely chop the kale and place into a large salad bowl. Add the nuts and dried fruit of choice.
3. When the quinoa is done add it to the kale mix. Drizzle with Goldhouse Gold Dressing and fresh pepper to taste. De-lish!

Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Peanut-Ginger Tofu with Mushrooms + Spinach

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     This is one of my favorite dishes to serve to non-vegan guests, especially those who might assume vegan eating is bland or not hearty enough. The ginger peanut sauce is so flavorful and the combination of mushrooms and tofu make for a great chewy mouthfeel that meat-eaters are used to. Plus, this dish is loaded with tons of protein, not to mention fiber, iron, vitamin D, folate, zinc, calcium, vitamin C, and countless more antioxidants. If you are looking to inspire non-vegans, this dish will impress, without fail. 
 
(Serves 4)
 
Ingredients:
4 cups cooked brown rice
Sauce:

Note: People REALLY love this sauce, so don’t be afraid to double it. It won’t go to waste!
5 tablespoons water
4 tablespoons chunky natural peanut butter
2 tablespoon rice vinegar or white vinegar
1 tablespoon reduced-sodium soy sauce or tamari
1-2 tablespoons agave
1-2 tablespoons minced ginger (more if you like ginger)
2 cloves garlic, minced
Tofu + Vegetables:
14 oz. extra-firm tofu
2 teaspoons vegetable broth or water
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced

Instructions:
1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, agave, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
3. Heat vegetable broth or water in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
5. Serve over brown rice. Enjoy!

Tempeh Scramble!

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     We spent our honeymoon in Bali, Indonesia. One afternoon, we visited the home of a local Balinese family and dined together on a feast of traditional Balinese food. All the dishes were delicious, but none intrigued our taste buds more than this granola-like substance tossed together with an array of savory vegetables. We came to learn this ingredient was called tempeh, a staple source of protein in Indonesian cuisine. Like tofu, it is made from soybeans but tempeh’s taste and texture is very different, as are its nutritional characteristics. Because it retains the whole bean, tempeh is firmer with a distinctive nutty taste and nougat-like texture. In addition to a higher content of protein, tempeh also has dietary fiber and vitamins, making it far more health-promoting than animal flesh. Because it goes well with so many combinations of foods and flavors it would be a great addition to any stir-fry.
 
Ingredients:
3 tbsp vegetable broth, divided
1 lb tempeh, cubed
1 red bell pepper, thinly sliced
1 small sweet onion, thinly sliced
3 garlic cloves, minced
2 handfuls of spinach
Salt and pepper to taste
Instructions:
1. Steam the tempeh in a steamer basket for 10 minutes.
2. Preheat a large, heavy-bottomed pan over medium heat. Saute the tempeh in 2 tablespoons vegetable broth for about 7 minutes, stirring often, until lightly browned.
3. Add red bell pepper and onion and drizzle in remaining broth. Saute for about 5 minutes until veggies are softened but still slightly crunchy. Add garlic and saute for 2 more minutes.
4. Season with salt and pepper. Add spinach and saute until just wilted. Serve immediately.
 
Sources: Swedish Research Council. “New Vegetarian Food With Several Health Benefits.” ScienceDaily 30 May 2008. /releases/2008/05/080528095627.htm>.