In the latest issue of Vegetarian Journal, VRG Coordinators Charles Stahler and Debra Wasserman wrote a Note from the Coordinators column titled “How Many Blacks, Latinos, and Asians are Vegetarian & Vegan?”
The latest issue of Vegetarian Journal has an article written by Reed Mangels, PhD, RD
titled “What’s for Lunch? 50 Ideas for Vegan Lunch Bags.” You’ll never run out
of ideas with this list!
HEADS UP: there are two large
categories of lettuce, head lettuce and leaf lettuce. Until recent years, the
most popular head lettuce was iceberg. And why, might you ask, is this
green-on-the-outside, white-on the inside called “iceberg?” No, it has nothing
to do with the Titanic. When iceberg lettuce was first commercialized on a
large scale it had to be covered with ice so it would not wilt during shipping.
There, now you know.
OIL BE DARNED: Lettuce was
originally valued for the oil pressed from its seeds. We’re talking at least 4,500
years ago. There are documents proving that the Persian nation ate lettuce
leaves at least as far back as 600 BCE. The ancient Greeks and Romans valued
lettuce as both a vegetable and a remedy. The word lettuce comes from the Latin
“lactuca,” which comes from “lactus,” which means “milk,” because, when cut,
lettuce leaves tend to give off a milky sap.
GREEN, RED, WHITE, AND
BEYOND: Lettuce leaves are generally green, but they also come in red, white,
pale yellow, and faintly purple Whichever color you choose, be sure the leaves
are glossy, firm and crisp. For head lettuce, be sure the head is dense (the
leaves should be closely packed) and that the head feels heavy for its size.
Leaf lettuce should have firm, crisp leaves that have a clearly defined rib
down the center. Always avoid dull-looking, rusty, soggy or yellowing leaves.
THE GREENER THE LETTUCE…generally the more vitamins and minerals it contains. Most varieties have a fair amount of folic acid (an important B vitamin), are helpful for hydration and are low in calories and sodium. Deep green lettuces, such as romaine or Boston are higher in nutrients then the paler varieties, such as iceberg.
FIRE AND ICE: lettuce is
usually eaten raw, but a classic French garnish, called “chiffonade,” is a
light sauté of shredded lettuce in a small amount of vegetable oil. So, impress
the folks with “petit pois a la francaise,” baby peas with a garnish of sautéed
lettuce. Lettuce can be quickly braised in vegetable stock and place on top of
a cold salad for a “fire and ice” creation. Toss chopped lettuce leaves into
soup right before serving—the broth will cook the leaves. Lettuce gives a
light, refreshing flavor to soups. Add interest to cold lettuce salads by
combining several types of lettuce (bagged, ready-to-use lettuces are great for
this).
Petits Pois a la
Francaise
(Serves 6-8)
2 Tablespoons vegetable oil
of your choice
3 cups freshly shelled or frozen peas 1 cup finely shredded head lettuce, such as Iceberg 1/2 cup chopped green onions (white part only) 1 teaspoon ground black pepper 1/8 teaspoon sweetener
Wash fresh peas and pat dry. If using frozen peas, do not thaw. Heat a large frying pan, add oil. Add peas to the pan and heat and toss briefly, to coat, about one minute. Add all remaining ingredients and toss to combine. Put heat on low, cover, and simmer until peas are just tender, about 5 minutes. Serve immediately.
In each issue of Vegetarian Journal we review new vegan food products on the market.
Recently we highlighted Just Foods Folded Plant Egg, Spudsy’s Sweet Potato
Puffs, Serenity Kids Organic Savory Veggie pouches, and Upton’s Naturals Real
Meal Kits.
2 sheets vegan puff pastry, thawed
to room temperature
Flour, to roll dough
One 16-ounce silken tofu, drained
1/4 cup chickpea flour
1/4 cup nutritional yeast
1 Tablespoon miso
1 teaspoon turmeric
1 teaspoon garlic powder
1 teaspoon arrowroot powder
Pinch black salt (optional, see note
below)
Pinch ground white pepper (optional)
1 bundle of asparagus, ends trimmed
Salad Topping with Smoked Paprika
Vinaigrette:
2 Tablespoons olive oil
1 Tablespoon maple syrup
1 Tablespoon Dijon mustard
1 Tablespoon red wine vinegar
1 teaspoon smoked paprika
Salt/pepper, to taste
4 cups fresh arugula, baby spinach,
baby kale, or spring mix greens
2 Tablespoons sunflower seeds
(optional)
Preheat oven to 400 degrees. Line
two baking sheets with parchment paper and set aside.
In a medium side skillet, melt the vegan margarine and toss in onion,
radishes, and garlic. Sauté vegetables until lightly browned and fragrant. Set
aside.
Flour a flat surface and individually roll puff pastry sheets using a
rolling pin or flat jar until each sheet is roughly about 12×14 or so. Move one
puffed pastry sheet to each baking sheet and set aside.
In a blender or food processor, combine silken tofu, chickpea flour,
nutritional yeast, miso, turmeric, garlic powder, arrowroot powder, black salt,
and white pepper. Purée until smooth and creamy with no chunks of tofu
remaining. Pour half of the mixture onto one puff pastry sheet and spread it
evenly up to one inch from the sides. Fold sides over to make the crusty edge
of the tart. Repeat with remaining tofu mixture on second puff pastry
sheet. Use half of the asparagus and place it across the middle of the
tart in a row in any way that looks appealing. Repeat with the second tart.
Divide the sautéed onions, radishes and garlic, and sprinkle half on each tart.
Bake at 400 degrees for 15-18 minutes until the tart center is set up
firmly and the crust is crispy and golden brown. Allow to cool on the pan for
at least 10 minutes before topping with salad.
While tarts bake, prepare the Salad Topping with Smoked Paprika
Vinaigrette. In a ball jar with a lid or a bowl combine olive oil, maple syrup,
Dijon mustard, red wine vinegar, smoked paprika and salt/pepper. If using a
jar, shake to mix or in a bowl, whisk until blended. Toss arugula/greens,
sunflower seeds and vinaigrette until well combined. When tarts are cooled,
spread salad over each one. Slice each tart into six portions and serve
slightly warm or at room temperature.
This program is designed for families who are thinking about moving towards a more plant-based lifestyle or are already vegetarian/vegan. We’ll talk about healthy eating for all ages, the transition to a healthy vegetarian diet, social situations, and the benefits of a vegetarian diet. Come with questions about raising healthy children on vegetarian diets.
Reed Mangels, PhD, RD is a Nutrition Advisor for the non-profit, educational
Vegetarian Resource Group (www.vrg.org) and the nutrition editor and a regular
columnist for Vegetarian Journal.)
Registration is required to receive a link and password. Deadline to
sign-up will be 1 hour before the program begins. Links and passwords
will be emailed at least 30 minutes before the program. The virtual room will
open 3 minutes before the program begins. We do recommend everyone
“arrive” at least 10 minutes before the program to ensure you are
able to enter the “room.” If you do not receive an email with the
program link at least 30 minutes before the program
begins, please check your spam and other folders. If still unable to find it,
please use the Chat to ask a team member for help.
For those under 18 years of age
who may be joining us, we recommend that a parent/legal guardian be with you
during the meeting. Learn more about Zoom at zoom.us.
*Reminder: Those not on the Guest
List will not be considered registered, and will not receive a virtual
“ticket”. Registration accepted on a first come first serve basis.
To request an accommodation under the Americans with Disabilities Act for
library-sponsored events, please call 408-808-2000 at least three business days
prior to the event.
A recent update from the U.S. Food & Drug Administration
(FDA) provided information about infant formulas. Its title, “FDA
Advises Parents and Caregivers to Not Make or Feed Homemade Infant Formula to
Infants,” reminds us that babies should not be given homemade
formulas. Ideally, babies would be given only breast milk until they’re 6
months old, after which they would be started on solid food. If breast feeding,
or exclusive breast feeding, isn’t possible, commercial infant formula should
be used to replace or partially replace breast milk.
The FDA update
goes on to explain that they strictly regulate what can and can’t be in infant
formula. It’s very important that formula is nutritionally adequate because it
is the only food young formula-fed infants are given. FDA regulations also set
upper limits for nutrients so that the formula doesn’t supply excessive amounts
of nutrients which could also be harmful. The FDA does not evaluate homemade
infant formula recipes. These recipes could have inadequate or excessive
amounts of important nutrients. For example, the FDA has recently received
reports of hospitalized infants suffering from hypocalcemia (low calcium) who
had been fed homemade infant formula.
Another potential
problem with homemade formulas is that they could be contaminated with bacteria
that could cause foodborne illnesses in young infants which could be
life-threatening.
We recommend that infants be exclusively breastfed for the first 6 months. If that isn’t possible, infants should be given commercial infant formula or a combination of commercial infant formula and breast milk. Vegan families typically use commercial soy-based infant formulas if exclusive breast feeding isn’t possible. Homemade formulas or plant milks are not nutritionally adequate for babies and should not be used.
The latest issue of Vegetarian Journal features an article
by VRG Volunteer Coordinator titled “Prisoners’ Rights, Religious Practice, and
Vegan Meals in Prison.”
Each issue of Vegetarian Journal includes a column called “Veggie Bits” where we
review vegan products that we think you would like to know about. Some of the
products reviewed in the latest issue include Follow Your Heart’s Yogurts in a
variety of flavors; Strong Roots Veggie Burgers such as Kale & Quinoa and
Pumpkin & Spinach; Vesta Oat-So-Creamy Vegan Chocolate; and Avaline vegan
wine.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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