We received a request from a vegan freelance writer who is writing the quarterly newsletter for a vegan pet food company and needs to interview people with vegan pets who have had positive experiences.

If you can help, please contact Terri at: [email protected].

These reviews originally appeared in Vegetarian Journal Issue 3, 2010. To subscribe to Vegetarian Journal, visit: http://www.vrg.org/journal/

The Cancer Survivor's Guide: Foods That Help You Fight Back!

By Neal D. Barnard, MD, and Jennifer K. Reilly, RD

The Cancer Survivor's Guide is a part of The Cancer Project's nutrition education program. It was written for people who have been diagnosed with cancer, but it can give everyone insights into food's role in health.

The first chapters cover foods' role in cancer prevention and survival. Barnard and Reilly promote a low-fat, high-fiber, vegan diet that includes a generous variety of fruits and vegetables. Specific advice is given for people with breast or prostate cancer.

This volume provides detailed information about how to start eating a healthy vegan diet. Practical suggestions include breakfast, lunch, dinner, and snack ideas; shopping suggestions; and tips for revising conventional recipes.

The second half of the book consists of more than 130 vegan recipes. A nutritional analysis is provided for each dish.

While this book would be an especially useful resource for anyone diagnosed with cancer, it could help anyone plan a healthier diet. Of course, as the authors state, all cancer treatments-including the dietary changes discussed in this book-must take into account individual needs and should be discussed with your doctor.

The Cancer Survivor's Guide (ISBN 978-1-57067-225-5) is published by Healthy Living Publications. It has 246 pages and retails for $19.95. Purchase the book online at http://astore.amazon.com/httpwwwvrgorg-20/detail/1570672253 Reviewed by Reed Mangels, PhD, RD.

Chicken Soup

By Jean Van Leeuwen

Upon seeing the title Chicken Soup, one wouldn't think this children's book could be veggie-friendly. Nevertheless, this sweet tale of comic misunderstandings is suitable for kids ages 4 through 8.

The author creatively tells the story of Mrs. Farmer, who has taken out a huge soup pot and appears to be about to cook chicken soup. A cow proceeds to pass this startling message on to all the chickens via other animals on the farm. The chickens hide; however, Little Chickie has a cold and keeps on sneezing wherever she takes cover. Each time the young chick sneezes, all of the other chickens have to find a new hiding spot on the farm.

Eventually, Mr. Farmer is able to catch the young chicken and brings her to Mrs. Farmer. This is when the readers learn that, instead of preparing chicken soup, Mrs. Farmer has made some vegetable soup for Little Chickie to help her feel better.

Chicken Soup (ISBN 978-8109-8326-7) is published by Abrams Books for Young Readers. This hardcover book retails for $16.95 and can be purchased online or in your local bookstore. Reviewed by Debra Wasserman.

The 30-Minute Vegan

By Mark Reinfeld and Jennifer Murray

This husband-and-wife team share their passion for vegan cooking in a new, quick-and-easy cookbook. The recipe section starts off with smoothies and other beverages and then moves on to breakfast/brunch dishes, including Onion-Zucchini Corn Cakes prepared with spelt flour, flaxseeds, rice milk, zucchini, and onions. Next, you'll find snack ideas, such as Crispy Kale (baked kale with olive oil, nutritional yeast, and salt) and Savory Toasted Pepitas (consisting of pumpkin seeds, soy sauce, maple syrup, sesame oil, and vinegar).

Lunch recipes include several wraps and sandwiches. You will also find a wide variety of soups and great tasting salads, such as Coleslaw with Shaved Fennel and a Tuna-Free Tempeh Salad. Among the supper dishes are Tofu Saag (an Indian dish usually prepared with cheese) and Chipotle Chile-Rubbed Southwest Tempeh. The desserts section brings tasty options like Chocolate-Sesame Bonbons and Luscious Live Pie.

Nutritional analyses are not provided; however, most recipes do not appear to be high in fat. Plenty of tips and resources are offered throughout this book.

The 30-Minute Vegan (ISBN 978-0-7382-1327-9) is published by Lifelong Books. This book retails for $18.95 and can be purchased online at http://astore.amazon.com/httpwwwvrgorg-20/detail/B002FQOHY2. Reviewed by Debra Wasserman.

This recipe is from No Cholesterol Passover Recipes by Debra Wasserman. This small paperback book contains 100 vegan Passover recipes including eggless blintzes, dairyless carrot cream soup, festive macaroons, apple latkes, sweet and sour cabbage, knishes, vegetarian chopped “liver,” no oil lemon dressing, eggless matzo meal pancakes, and much more.

Chopped “Liver” Spread (makes 1 cup)

3 Tbsp oil
½ lb mushrooms, chopped
1 small onion, chopped
1 c chopped walnuts
Pepper and salt to taste
1 Tbsp water

Saute mushrooms and onion for 8 minutes. Pour into blender or food processor, adding walnuts, seasonings and water. Blend until smooth. Serve on matzo as a spread.

No Cholesterol Passover Recipes is available for purchase through our bookstore here.

For additional Jewish recipes, see our Lowfat Jewish Vegetarian Cookbook.

The following vegan camps are being offered at Sthitaprajna Vegan Retreat, Karnataka, India:

Vegans’ Year-End Camp:
From Saturday, Dec 24, 2011 to Monday, Jan 2, 2012 (9 nights, 10 days)

Vegans’ New Year Camp:
From Saturday, Jan 14, 2012 to Monday, Jan 23, 2012 (9 nights, 10 days)

‘Vegans in Rains’ Camp:
From Saturday, Aug.4, 2012 to Monday, Aug.13, 2012 (9 nights, 10 days)

Main Features: Yoga & Pranayama Classes, Discourses on Yogic/Vegan Living, Meditation, Music & Dance Programs/classes, Excursions, Trekking, Beach Visits, Village Visits, Bird watching, Healthy Plant Foods, Relaxing and Rejuvenating Atmosphere, and many more.

For more information, visit: http://www.indianvegansociety.com/vegan_centre

Are you raising a vegetarian or vegan child? If so, The Vegetarian Resource Group invites you to be a part of a network of vegetarian parents interested in exchanging ideas on various topics such as creating tasty snacks for toddlers, the challenges of non-vegetarian family/friend gatherings, how to talk with your child about vegetarianism, helping kids handle peer pressure, even shopping resources for leather/wool alternatives!

The list has was founded in 2000, and currently has 1665 members.

For more information and to join, click here.

This was sent to us from the Organizers of National Food Day.

Dear Friend,

I’m excited to tell you about a major new campaign that we are launching later today with some of the most prominent voices for change in the food policy world. That venture is Food Day!

We’re launching what we hope will become an annual event that is both a celebration of real, healthy food—and a powerful, grassroots movement for change.

We’ve modeled Food Day on Earth Day. It is led by honorary co-chairs Tom Harkin (D-IA) and Rep. Rosa Delauro (D-CT), and is backed by an impressive advisory board including author Michael Pollan, physicians David Satcher and Michael Roizen, professors Walter Willett, Kelly Brownell, and Marion Nestle, and prominent chefs such as Alice Waters, Dan Barber, and Nora Pouillon. Food Day also has the support of a wide range of national and local organizations focused on hunger, sustainable agriculture, animal welfare, and public health.

But the most important ingredient in Food Day is you! We envision thousands of events on October 24, 2011, from coast to coast, ranging
from small events in homes and classrooms, to large rallies in public parks, and hearings in city councils and state legislatures. A Food Day event could be as simple as a vegetable-recognition contest in a kindergarten, a potluck dinner with friends featuring locally sourced ingredients, a spirited debate on a college campus, or celebrating the harvest from an urban garden you start this spring.

Food Day is all about solving local communities’ food problems. Nationally, we’ve identified five key priorities:

• Reducing diet-related disease by promoting healthy foods

• Supporting sustainable farms and cutting subsidies to agribusiness

• Expanding access to food and alleviating hunger

• Reforming factory farms to protect animals and the environment

• Curbing junk-food marketing to kids

Can we count on you to participate in a Food Day event near you, or better yet, will you organize a Food Day event in your community? If none of the topics above appeals to you, is there another food issue confronting your community that needs attention? A growing network of partner organizations, advisors, and Food Day organizing staff is standing by to help you put a Food Day event on the calendar. (In weeks we’ll have a web-based map that lets you schedule or RSVP to Food Day events with just a few clicks of a mouse!)

Please email me at [email protected], or call us at 202-777-8392. Food Day is just a little more than six months out. That’s more than enough time to plan, but let’s get started together, today!

Sincerely,

Michael F. Jacobson
Executive Director, CSPI and Founder, Food Day

P.S. You can keep up with Food Day and other exciting things by ‘liking’ Food Day on Facebook, or following us at our new Twitter handle. And please share this message with your friends and family.

Thank you to The Vegetarian Site for their support.

Check out their Easter Chocolates

And here are some VRG recipes from Nancy Berkoff for

SPRINGTIME CHOCOLATE EGGS
FAST CRISPED RICE EGGS
http://www.vrg.org/journal/vj2010issue1/2010_issue1_matzo.php

Nancy Berkoff is author of Vegans Know How to Party,
Over 465 Vegan Recipes Including Desserts, Appetizers, and Main Dishes
available at:
http://www.vrg.org/catalog/index.php?main_page=index&cPath=1

We’re very excited to have received hundreds of entries for The Vegetarian Resource Group two $5,000 college scholarships. Winners will be notified in May.

It’s inspiring to see how creative young activists around the country are and how much work they are doing. Here were two interesting videos:
http://www.youtube.com/watch?v=PrApDJAAAzw
http://www.youtube.com/watch?v=o92eo0-Mims

If you will be a high school senior in the fall, or want to let others know about the scholarship, to apply for next year’s contest, please go to
http://www.vrg.org/student/scholar.htm

If you want to support additional scholarships, you can donate at:
https://www.givedirect.org/give/givefrm.asp?CID=1565
Please indicate this is for a vegetarian scholarship or if you prefer, indicate you would like to support a vegetarian needs based internship.

Por Verónica Lizaola
Traducción al español por Laura Rico

Con una rica cultura y vivacidad, los platillos mexicanos ofrecen una variedad de especias y sabores. La cocina mexicana, con sus sabores intensos y su colorida presentación, ha sido adaptada de influencias españolas y precolombinas, como la de los Mayas y los Aztecas. Aunque la dieta típica mexicana consiste en una variedad de productos cárnicos, hay muchas formas de que un vegano pueda disfrutar unos chilaquiles, fideos, enchiladas y arroz con leche, y bebidas refrescantes como agua de tamarindo.

Habiendo crecido en una familia mexicana, se de primera mano que es un reto encontrar comidas auténticas que no contengan nada de carne, manteca o gelatina. Sin embargo, me dediqué a crear alternativas vegetarianas refrescantes. Varios de estos platillos son muy fáciles de preparar y requieren de poco tiempo.

*Nota: El contenido de grasa en algunas recetas puede variar dependiendo del tipo de aceitle usado, de la temperatura de cocción y el tiempo, y de otros factores.

Pico de Gallo
(3 porciones)

El pico de gallo es un condimento mexicano lleno de sabor y textura que generalmente se usa para poner sobre tacos y nachos. Yo uso esta receta como dip. Encontrarás que la dulzura de los mangos y la jícama complementa el sabor de los pimientos morrones, el cilantro y las cebollas.

2 mangos
1/2 jícama
1 pimiento morrón verde
2 jitomates
1 manojo de cilantro
1/2 cebolla morada
el jugo de 2 limones

Lava toda tu verdura. Pela los mangos y la jícama. Corta los mangos, la jícama, el pimiento morrón, los jitomates, el cilantro, y la cebolla en pedazos finos. Asegúrate que todos los pedazos sean del tamaño de la uña de tu mano o más pequeños. Mezcla todos los pedazos y rocía un poco de limón en el pico de gallo.

Tortillas para totopos
1 taza de agua
1-3/4 tazas de masa de harina (Harina de maíz tradicional Mexicana disponible en el pasillo de comida internacional de algunos supermercados y de tiendas de abarrotes Latinas)

En un tazón, mezcla el agua y la masa harina hasta que la masa esté suave. No quieres que esté demasiada pegajosa ni muy seca. Si está muy pegajosa, agrega más harina. Si está muy seca, agrega más agua.

Calienta un sartén a fuego medio. Toma un pedazo de masa del tamaño de una bola de golf y aplástala con tus manos hasta que esté del tamaño de un hot-cake. Colócalo en el sartén por aproximadamente 35 segundos y voltéalo para freír el otro lado por otros 35 segundos. Repite el proceso hasta que ya no haya más masa. Deja enfriar las tortillas.

Totopos (usando las tortillas hechas arriba)
1/2 taza de aceite vegetal
Sal (opcional)

Calienta el aceite en un sartén hondo para freír. Corta las tortillas frías en tiras suficientemente gruesas para recoger el pico de gallo. Agrega un puñado de tiras de tortillas al sartén y fríelos hasta que estén dorados y crujientes. Muévelos para que no se peguen unas a otras. Voltéa las tiras para que se doren de los dos lados. Con cuidado remuévelas del aceite. Repite hasta que todas las tiras de tortilla hayan sido fritas. Agrega sal a las tiras, deja enfriar y ¡disfrútalas con el pico de gallo!

Chilaquiles
(6 porciones)

Mucha gente disfruta los chilaquiles en el desayuno, ya sea con una guarnición de frijoles refritos o solos. Son una gran forma de usar el sobrante de tortillas.

12 tortillas de maíz, ya sean compradas en la tienda o hechas en casa (ve lo contrario)
1/4 taza de aceite de maíz
1 jitomate grande
1 chile poblano seco
1/2 cebolla
1 cucharadita de sal
Queso vegano rallado chedar, feta, o Monterey Jack
Aguacate picado para decorar (opcional)
Cilantro picado para decorar (opcional)

Corta las tortillas de maíz en tiras, triángulos y otras formas de tu elección.

Cubre generosamente un sartén grande con aceite y caliéntalo. Una vez que el aceite esté caliente, agrega las tiras de tortilla y permite que se frían hasta que tomen un color dorado. Transfiere las tiras a otro sartén.

Pon el jitomate y el chile poblano en un sartén y ásalos a fuego medio por aproximadamente 5 minutos. Después, coloca el chile poblano y la cebolla en la licuadora y licua hasta que alcance una consistencia de puré. Agrega la salsa hecha puré y un poco de sal a los chilaquiles y mezcla hasta que las tiras de tortillas estén bien cubiertas con la salsa.

Espolvorea tu queso vegano favorito. Para agregarle más sabor, agrega aguacate y cilantro.

Calabacitas con Sopa de Arroz
(6 porciones)

¡Disfruta este popular refrigerio con una tortilla caliente! Si tienes algún sobrante de calabacitas, puedes usar éstas junto con tus productos favoritos para fajitas veganos para hacer tacos de calabaza.

Sopa de Arroz
3 Cucharadas de aceite de oliva
2 tazas de arroz blanco de grano largo
2 jitomates
1/2 cebolla
1 cucharadita de sal
2 tazas de agua
1 diente de ajo pequeño
1 cubo de caldo vegetal

En un sartén, calienta el aceite y agrega el arroz.

En una licuadora, licua los jitomates, la cebolla, la sal, el agua y el ajo.

Una vez que el arroz esté dorado, agrega el puré de vegetales y el cubo de caldo vegetal al arroz. Cocina a fuego medio, moviendo ocasionalmente por aproximadamente 15 minutos o hasta que el arroz esté cocido.

Calabacitas
Un poco de aceite de oliva
2 jitomates
1 cebolla
1 chile jalapeño
4 calabazas grandes de cualquier variedad, cortadas en rodajas y luego en mitades para formar semicírculos.
2 cucharaditas de sal

En un sartén grande, agrega el aceite y calienta.

Pica los jitomates, la cebolla y el jalapeño en pedazos pequeños. Agrega los vegetales picados y la calabaza al sartén. Espolvorea un poco de sal. Cuece a fuego medio, moviendo por 10 minutos. Sirve inmediatamente con la sopa de arroz.

Fideo
(4 Porciones)

El fideo es un tipo de spaguetti que se sirve caliente como sopa y es genial cuando quieres una comida ligera. Puedes encontrar este tipo de spaguetti en la mayoría de los grandes supermercados. Si no puedes encontrar fideo, puedes sustituirlo por spaguetti delgado.

2 Cucharadas de aceite vegetal
Un paquete de 8 onzas de pasta de fideo
1 jitomate mediano
1/4 cebolla
1 taza de agua
1 cubo de caldo de vegetales
el jugo de un limón

Pon el aceite y el fideo en un sartén. Cocina a fuego medio, moviendo continuamente por aproximadamente 7 minutos o hasta que el fideo esté dorado. Estará aún crudo, pero se cocerá como parte del siguiente paso.

Agrega el jitomate, la cebolla y el agua en una licuadora y licua por aproximadamente 3 minutos hasta que tome textura de puré. Agrega el puré y el cubo de caldo de vegetales a fideo. Cocina a fuego medio, moviendo, por aproximadamente 15 minutos, hasta que el cubo del caldo de vegetales se haya disuelto y el fideo esté cocido.

Exprime el jugo de un limón encima y sirve inmediatamente.

Enchiladas
(Hace 6 porciones de 2 enchiladas)

¡Las enchiladas son populares porque son muy versátiles! Usan productos con sustituto de carne, papas y queso vegano como relleno y se decoran con jitomate, lechuga y aguacate. La sopa de arroz es un excelente acompañante para estas enchiladas.

4 chiles poblanos secos
4 papas medianas
1 diente de ajo mediano
1 Cucharada de comino
1/3 taza de aceite de canola
12 tortillas de maíz, compradas o hechas en casa (ve la receta en la página 18) Un paquete de Morningstar Farms Crumbles o tu sustituto de carne favorito
1/2 taza de queso vegano rallado
1 jitomate
1 taza de lechuga romana rallada
1 aguacate, picado

Calienta un sartén en la estufa por 5 minutos, agrega los chiles y ásalos a fuego medio por 4-7 minutos. Pélalos y reserva.

Cuece las papas al vapor y pélalas cuando estén listas. Coloca las papas en un refractario mediano, apachúrralas y reserva.

Coloca los chiles, el ajo y el comino en la licuadora y licua aproximadamente 3 minutos. Vierte el puré en un tazón ancho.

Calienta un sartén y agrega aceite. Sumerge una tortilla en la mezcla del chile y cúbrela por completo. Coloca la tortilla en el sartén. Fríe aproximadamente por 3 minutos, voltéala y fríe por otros 3 minutos. Repite hasta que todas las tortillas hayan sido sumergidas y fritas individualmente.

En otro sartén, prepara el sustituto de carne de acuerdo a las instrucciones de paquete.

Una vez que las tortillas y el sustituto de carne estén listas, agrega el sustituto de carne, el queso, y unas cucharadas de papa en cada tortilla. Enrolla cada tortilla poniendo la unión hacia abajo.

Corta el jitomate en pedacitos. Espolvorea el tomate, la lechuga y el aguacate encima de las enchiladas y sirve.

Arroz con Leche
(12 Pociones)

Este postre de arroz dulce, que es similar a un pudín, está hecho de vainilla, pasas y canela.

Puede servirse frío o caliente.

2 tazas de arroz blanco
Agua necesaria para cubrir el arroz mientras se cuece
6 tazas de leche de soya
1 barita de canela
1 cucharadita de vainilla
1/2 taza de azúcar vegana, o al gusto
1/2 taza de pasas
Canela molida (opcional)

Pon a hervir el arroz en agua por aproximadamente 15 minutos. Cuela el arroz, enjuaga y reserva.

En un sartén, calienta la leche de soya y la barita de canela a fuego lento. Permite que se haga una infusión por aproximadamente 7 minutos. Puedes remover la barita de canela o dejarla en la leche de soya para agregarle sabor. Agrega el arroz y cuece a fuego lento por 20 minutos. Después, agrega la vainilla, el azúcar y las pasas y cuece a fuego lento por 5 minutos más aproximadamente. Remueve del calor y, si quieres, espolvorea un poco de canela molida.

Agua de Tamarindo
(6 porciones)

Esta dulce y refrescante bebida es un básico en México y es una de las más famosas aguas frescas. Puedes obtener ésta en cualquier restaurante mexicano auténtico, o ahora, ¡puedes hacerla tú misma!

Los tamarindos pueden encontrarse en los grandes supermercados, usualmente cerca de los ajos. Esta bebida es como el té helado, con excepción de que es mucho mejor, ya que ¡te puedes comer los tamarindos que quedan en el fondo de tu vaso!

12 tamarindos
1/3 taza de agua (para cubrir los tamarindos)
6 tazas de agua fría
1 taza de azúcar vegana

Cuece los tamarindos en agua por aproximadamente 10 minutos. Deja que se enfríen. Después, machácalos en un recipiente con 6 tazas de agua fría. Agrega el azúcar, mezcla muy bien, enfría y ¡disfrútalo!

Verónica Lizaola es una estudiante en la Universidad de Houston con especialización en historia del arte

by Jeanne Yacoubou
VRG Research Director

Tryptophan is an essential amino acid, meaning that humans must consume it in their diet. As an amino acid, it is a component of protein. Tryptophan is also a precursor for the neurotransmitter, serotonin, and the hormone, melatonin. This amino acid is readily obtained by common high-protein food sources such as soybeans, certain seeds, eggs, milk, and meat.

Tryptophan is believed by some to help as a sleep aid and is often sold as a dietary supplement for this purpose. There is also a form of tryptophan sold as Tryptan™, a prescription drug intended to aid the uptake of certain psychiatric drugs.

In 1989, tryptophan was banned for sale in most countries due to several reported incidents of death and serious health effects. Known as Eosinophilia-Myalgia Syndrome, EMS was linked to a contaminated batch of tryptophan. Currently, pharmaceutical grade tryptophan is believed to be safe.

Although most sources report that tryptophan is industrially produced by bacterial fermentation, a major food ingredient supplier in the United States told The VRG in March 2011 that its source of tryptophan is duck feathers or human hair.

Ajinomoto AminoScience is one company that produces a pharmaceutical grade tryptophan, known by the trade name TryptoPure™, through microbial fermentation using only non-animal materials. Several dietary supplement companies contacted by The VRG reported in March 2011 that their tryptophan is produced through microbial fermentation and many carry this brand.

To purchase our Vegetarian Journal’s Guide to Food Ingredients, go to:
http://www.vrg.org/catalog/index.php?main_page=product_info&cPath=1&products_id=8

To support VRG’s research, please donate at:
https://www.givedirect.org/give/givefrm.asp?CID=1565
or
http://www.vrg.org/catalog/index.php?main_page=index&cPath=4

The contents of this website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.