This has been excerpted from the article Tasty Vegetarian Recipes from Egypt by Marie Henein. Click here to read the full article.

Introduction

Being raised in an Egyptian family, I soon found out that food was of tremendous importance in our culture. Social and family gatherings were centered around large amounts and various types of food. I found the dishes my mother and grandmothers would prepare quite flavorful and grew up always adding lots of spices to whatever I ate. Spices common to Egyptian foods include cumin, garlic, onion, and allspice, and the list goes on and on.

My family is Christian — Coptic Orthodox to be exact. This was one of the earliest forms of Christianity and was the religion of the country until the Arab invasions. Many of the following recipes have been passed down from generation to generation.

The Coptic church believes in partial fasting almost 200 days of every year. During about 60 of those days, the members eat a completely vegan diet. The remaining days they are permitted to eat fish, but no other animals or animal products. The reasons behind the fasting vary by interpretation. They look to stories in the Bible for the reasoning behind the fasts.

According to the Coptic interpretation of the Bible, when God first created the world, he gave humans only vegetables as food. It was only later, when people multiplied and became sinful, that God permitted them to eat animals, only because it was in accordance with their sinful behavior. Therefore, the Copts believe humans survived for a great length of time without eating animals. In an effort to purify themselves and to make a sacrifice to God, they give up the eating of animals during these 60 days. The Copts consider the vegan food they eat during fasts to be a sacrifice because they consider such food less appetizing and less nutritious.

A tremendous number of vegan dishes were created for the fasting periods. However, when I became a vegetarian, I realized that these recipes were neither a sacrifice of flavor nor of nutritional value. I have recently become vegan and am truly thankful for all the delicious vegan recipes I am able to enjoy from my culture. Please note, however, that some of my favorite Egyptian recipes were originally prepared with meats, but I have found that they are delicious when prepared without meat.
Less Common Ingredients

Fava Beans
Sometimes called broad beans. Can be found canned in Middle Eastern and some regular grocery stores. Progresso makes canned fava beans. Canned fava beans may also be ordered through the mail by calling the Near East Bakery in Baltimore at (410) 254-8970 Monday-Saturday between 8-6 EST. They will ship via UPS and payments are C.O.D.

Grape Leaves
Can be found in Greek or Middle Eastern specialty stores. Some large grocery stores carry them in the ethnic foods section or they may be found near the section where pickles are sold. They are difficult to order by mail because they almost always come in glass jars.
Recipes

KOSHERI — LENTILS AND RICE WITH A TANGY TOMATO SAUCE
(Serves 6)

This is a typical dish prepared during fasts. You can substitute one layer of cooked elbow macaroni for a layer of rice.

2 cups uncooked brown or white rice
1 pound lentils
2 Tablespoons vegetable oil, divided
1 Tablespoon crushed garlic
Two 16-ounce cans of tomato sauce
1/2 cup water
1/4 cup vinegar
1 medium onion

Cook rice according to directions. Rinse lentils and put them in a pot, covering them with water, and bring to a boil. Then simmer on low heat until almost all water is absorbed and lentils are well cooked. Add extra water if longer time is needed. To make the sauce, first saute the garlic in 1 Tablespoon oil until golden. Add both cans of tomato sauce and simmer 10-15 minutes. Add water and vinegar and bring to a boil. Remove from heat immediately and add salt to taste. Finally, slice onion in thin, small pieces and saute in remaining 1 Tablespoon oil until brown and crispy.

This dish should be arranged as a layer of lentils (on the bottom), followed by a layer of rice, then another layer of lentils and another layer of rice. Sprinkle the onions and the sauce on top before serving.

Total Calories Per Serving: 563
Fat: 7 grams

WARAH ENAB –STUFFED GRAPE LEAVES
(Makes about 40 leaves)

This recipe for grape leaves has been passed down through my family. Ground lamb is the ingredient I’ve omitted.

1 cup uncooked basmati brown or traditional white rice
(traditionally prepared with white)
2 large tomatoes, chopped
1 medium onion, chopped
1/4 cup chopped parsley
1 Tablespoon vegetable oil
Juice of 1 lemon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon allspice
One 16 oz jar of grape leaves
1 cup tomato sauce
2 cups water
Round sliced carrots, frozen or fresh
(enough to cover the bottom of a 3 quart pot,
approximately 15 carrot slices, depending on their size)

Mix all ingredients except grape leaves, tomato sauce, water, and carrots in a bowl. Remove grape leaves from jar, unfold, and rinse with water. Place grape leaves with the rough side up, one at a time, on a large, flat plate. Be sure that the pointy parts of the leaf are directed away from you and the flatter edges and stem are towards you. Place one teaspoon of the mixture on the bottom of the leaf, near the stem, and arrange it lengthwise using your fingers. First roll the flat edges near the stem upwards and tuck them slightly under the filling. Then applying pressure to keep the leaves rolled tightly, tuck one side at a time of the two parts of the leaf pointing outwards. Now, roll the rest of the way upwards still applying pressure to keep the leaf tight.

Cook sliced carrots in water until tender. Cover the bottom layer of a large pot with these carrots. Begin layering the stuffed leaves above the carrots and be sure that they are packed tightly together; otherwise they may fall apart during cooking. Each layer of leaves should be in varying directions across the pot. Pour the tomato sauce and water over the leaves and bring the sauce to a boil. Reduce heat to medium, and place a flat plate (glass or stoneware) upside down over the top layer of leaves, and press down as hard as you can. Leave the plate in place during cooking. Cover the pot with its cover as well, and cook for 40-45 minutes. Check one leaf to see if rice has cooked fully. Serve warm.

Total Calories Per Stuffed Grape Leaf: 27
Fat: 1 gram

LEMON AND GARLIC POTATO SALAD
(Serves 5)

My mother’s recipe for a light, tasty potato salad.

2-1/2 pounds red potatoes
1/2 cup chopped parsley
1 clove garlic, minced
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Boil potatoes, and cool. Add remaining ingredients and mix well. Chill and serve.

Total Calories Per Serving: 197
Fat: 3 grams

BEAN SALAD
(Serves 4-6)

This is a delightful salad for summertime.

One 16-ounce bag frozen French cut green beans
One 16-ounce can black eyed peas
2 large ripe tomatoes, chopped
1/2 cup chopped parsley
4 entire scallions, chopped
Juice of 2 lemons
1 Tablespoon vegetable oil
Salt and pepper to taste

Steam and drain the green beans and allow them to cool completely. Drain and rinse the black eyed peas. Combine all ingredients and mix well. May be served chilled.

Total Calories Per Serving: 233
Fat: 5 grams

SPINACH WITH DILL
(Serves 4)

A delicious dish from my grandmother that is traditionally prepared with ground beef, which I omitted.

1 medium onion, chopped
1 Tablespoon vegetable oil
2 garlic cloves, chopped
2 Tablespoons chopped fresh dill
One 15-ounce can tomato sauce
10 ounces frozen, thawed spinach
1/2 cup water
Salt and pepper to taste

Saute onions in oil. Add garlic and dill to saucepan and continue to saute for two minutes. Add tomato sauce and bring to a boil. Simmer for 10 minutes on low heat. Add spinach and water, then bring to a boil again. Cover and simmer on low heat for 15 minutes. Serve warm over cooked rice.

Total Calories Per Serving: 94
Fat: 4 grams

FOOL MEDEMMAS — FAVA BEANS
(Serves 4)

This way of preparing fava beans, which are commonly eaten as a breakfast food in Egypt, is my uncle’s recipe. The ingredients tend to be common for the dish but may be varied in their quantities.

One 16-ounce can cooked fava beans
1 large onion, chopped
1 large tomato, diced
1-1/2 Tablespoons olive oil
1 teaspoon cumin powder
1/4 cup parsley, chopped
Juice of 2 lemons
Salt, pepper, and red chili pepper to taste
Pita bread (optional)

Pour the beans into a pot and bring to a boil. Mix them well and add remaining ingredients. Bring to a boil again, then reduce to medium heat and cook for about 5 minutes. This dish is usually eaten with pita bread.

Total Calories Per Serving: 160
Fat: 6 grams

The U.S. Department of Agriculture and the U.S. Department of Health and Human Services have released the 2010 Dietary Guidelines for Americans. This evidence based document assists policy makers, nutrition professionals, food assistance program administrators, the food industry, scientists, academics, and the nutrition-focused media with a consistent, science-based foundation for their nutrition efforts.

The 2010 Dietary Guidelines states: “In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian style-eating patterns have been associated with improved health outcomes –lower levels of obesity, a reduced risk of cardiovascular diseases, and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure.”

The Guidelines continue: “On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more fiber, potassium, and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet may contribute to the positive health outcomes that have
been identified among vegetarians.”

The Dietary Guidelines include vegetarian and vegan adaptations of USDA food patterns. The vegan dairy group includes calcium-fortified beverages and foods commonly used as substitutes for milk and milk products.

While the USDA Average Daily Food Pattern of the Protein Group at the 2,000 Calorie Level includes 1.8 ounces of meat, 1.5 ounces of poultry, 1.2 oz. of seafood, .4 oz. of egg, no beans and peas, less than .1oz. of soy products, and .5 oz of nuts for a total of 5.5 ounces, THE VEGAN ADAPTATION INCLUDES 1.9 oz. of beans and peas, 1.4 oz. of soy products, and 2.2 oz. of seeds and nuts for a total of 5.5 ounces.

THE U.S.D.A. DAILY VEGAN FOOD PATTERN FOR A 2,000 DAILY INTAKE INCLUDES:

Fruit, 2 cups/day
Dark-green vegetables, 1 ½ cups/week
Red and orange vegetables, 5 ½ cups/week
Beans and peas, 1 ½ cups/week
Starchy Vegetables, 5 cups/week
Other Vegetables, 4 cups/week
Whole grains, 3 oz./day
Refined grains, 3 oz./day
Beans and Peas (in addition to above), 13oz./week
Soy Products, 10 oz./week
Nuts and Seeds, 15oz./week
Dairy (vegan), 3 cups/day
Oils, 18grams/day

The vegan dairy group is composed of calcium-fortified beverages and foods from plant sources. For analysis purposes, the following products were included: calcium-fortified soy beverage, calcium-fortified rice milk, tofu made with calcium-sulfate, and calcium-fortified soy yogurt.

This is not personal nutrition advice. For personal medical and nutrition advice, please speak to your health professional.

Beginning tomorrow (Feb 1), Oprah is holding a one-week vegan challenge: “No meat, no milk, no animal anything.” In the preview for tomorrow’s show, Oprah says they will go inside a beef processing plant. Guests will include Michael Pollan and Kathy Freston.

For more information, click here, and/or tune in to tomorrow’s show!

Have a Panini Party
By Nanette Blanchard

This article originally appeared in Vegetarian Journal Issue 4 2010.

Panini are becoming ubiquitous, and it's no wonder why! One bite of that flaky loaf and some piping-hot fillings, and most people are hooked!

Panini are delicious grilled sandwiches that are Italian in origin and typically made from a bread like ciabatta. In fact, this primary ingredient is the basis for the sandwich's name. 'Panino' is Italian for 'small bread roll,' and 'panini' is the word's plural form.

It's time to get in on the panini craze (if you haven't already)! Panini have emerged as a popular option for lunch, but you don't have to limit their consumption to your midday meal. Try a panini for breakfast or a late-night snack-they're quick to make and can be low in fat if you simply use vegetable cooking spray to coat the grill. They are also a great way to add some fruits and veggies to children's meals.

Panini grills are inexpensive and versatile, and even health-conscious vegans can use them to make wonderful and festive creations. There are two basic types of panini grills:

• A non-stick grill allows you to lower the top of the grill to compress the sandwich. George Foreman Grills are a familiar example. These grills can vary greatly in price.
• The other kind includes the cast-iron stovetop panini grills. You can even buy just a panini press top in cast iron; simply put the sandwich in a castiron pan and use the preheated panini top to compress and grill the sandwich.

You'll have the greatest success with your panini if you use thin slices of bread and remember to serve them immediately.

A panini party is a fun and casual way to entertain. Purchase several different types of breads and a variety of condiments and vegetables to add to customize your panini. Start your party by making the Eggplant, Roasted Red Pepper, and Spinach Panini with Chipotle Mayonnaise (below) and/or the Crimini Mushroom and Mustard Panini (opposite) because they are the lightest. Then, serve either the Tempeh Reuben Panini (opposite) or the Southwestern Tofu Panini (page 8) for the main event. Finish up the party with some sweet Dark Chocolate, Peanut Butter, and Banana Panini (page 8) or Creamy Carrot and Pineapple Panini (page 8) on raisin bread. Add a large salad of dark leafy greens and some sparkling cider, and you will have a memorable party.

EGGPLANT, ROASTED RED PEPPER, AND SPINACH PANINI WITH CHIPOTLE MAYONNAISE

(Makes 3 sandwiches)

This colorful sandwich uses a spicy, non-dairy mayonnaise for extra flavor. Use chipotle powder if you can't find chile pepper in adobo sauce in your grocer's international aisle.

CHIPOTLE MAYONNAISE

• 1 Tablespoon chipotle chile pepper
  in adobo sauce, minced
• 2 Tablespoons vegan mayonnaise
• 1 1/2 teaspoons fresh lime juice

In a small bowl, mix the ingredients
together.

PANINI

• Vegetable cooking spray
• 1 small eggplant, peeled and sliced into
  1/2-inch slices
• 6 thin slices ciabatta
• 3 large slices roasted red peppers
  (approximately 3 ounces)
• 1 cup fresh spinach leaves, washed and
  dried

Preheat the panini grill and spray with vegetable cooking spray. Grill the eggplant slices for 4-5 minutes or until soft. Spread each slice of bread with 1 1/2 teaspoons chipotle mayonnaise. Top 3 bread slices with roasted red peppers,
spinach, and grilled eggplant. Then, top each sandwich with another slice of bread.

Spray the panini grill with additional vegetable cooking spray. Grill each panini for 5 minutes or until golden brown.

Cut each panini in half and serve hot.

PICADO DE RÁBANO (CHOPPED RADISH SALAD)

(Serves 5)

This is a refreshing 'side' salad to serve as an appetizer with breadsticks or as an accompaniment to spicy menu items. Or create an entirely new salad by combining this recipe with some tossed greens, cooled cooked pasta, quinoa, brown rice, or barley.

• 2 cups trimmed and thinly sliced red
  radishes (not daikon)
• 3 Tablespoons chopped fresh mint
• 1/2 cup fresh orange juice
• 2 Tablespoons lime juice
• 1 teaspoon ground black pepper

Combine all ingredients in a nonreactive bowl. Refrigerate or chill on ice for at least 30 minutes before serving. This salad can be made the night before.

CRIMINI MUSHROOM AND MUSTARD PANINI

(Makes 3 sandwiches)

You can use any type of mushrooms for these savory panini, but I like the crimini variety for its nutty flavor.

• 8 ounces crimini mushrooms, sliced
• 1 large shallot, minced
• 1 Tablespoon extra-virgin olive oil
• 3 Tablespoons grainy mustard (whole grain
  or coarse type mustard, such as Trader
  Joe’s Whole Grain Dijon Mustard)
• 6 slices whole wheat bread
• 3 slices vegan American soy cheese
• 2 Tablespoons minced Italian parsley
• Vegetable cooking spray

In a sauté pan, cook mushrooms and shallots in olive oil over medium heat, stirring occasionally, until the mushrooms are golden brown, approximately 7-8 minutes.

Preheat the panini grill. Spread 1 1/2 teaspoons mustard on each
slice of bread. Top 3 bread slices with the mushroom mixture, soy cheese, and parsley. Then, top each sandwich with another slice of bread.

Spray the panini grill with additional vegetable cooking spray. Grill each panini for 5 minutes or until golden brown.

Cut each panini in half diagonally and serve immediately.

TEMPEH REUBEN PANINI

(Makes 3 sandwiches)

The Reuben is a natural choice for a panini since it is, by definition, a grilled sandwich. The original version tops layers of deli staples with sauerkraut and flavorful dressings.

Tempeh, which fills in for the traditional corned beef, is available in the refrigerated section at natural foods stores and some supermarkets. If you can't find pumpernickel, get the darkest rye bread that you can. I use a sauerkraut from the refrigerated section of my health foods store that has much less sodium than canned sauerkraut. You can also add sliced tomatoes or caramelized onions to these hearty sandwiches before grilling.

TEMPEH

• 3/4 cup water
• 1 Tablespoon low-sodium soy sauce
• 1/4 teaspoon granulated garlic
• 1/2 teaspoon dry mustard
• 1/4 teaspoon liquid smoke
• 1 teaspoon smoked paprika (optional)
• 1 teaspoon agave nectar
• 8 ounces tempeh, thinly sliced

In a small saucepan, mix water, soy sauce, garlic, mustard, liquid smoke, paprika if using, and agave nectar. Add tempeh and simmer over medium-low heat for 10 minutes, adding more water if necessary, until all liquid is absorbed.

THOUSAND ISLAND DRESSING

• 2 Tablespoons vegan mayonnaise
• 1 Tablespoon ketchup
• 1 1/2 teaspoons pickle relish
• 1/4 teaspoon onion powder

In a small bowl, combine dressing ingredients.

PANINI

• 6 slices pumpernickel bread
• 6 Tablespoons sauerkraut
• Vegetable cooking spray

Preheat the panini grill. Spread each slice of bread with dressing. Top 3 bread slices with the tempeh and then sauerkraut. Then, top each sandwich with another slice of bread.

Spray the panini grill with vegetable cooking spray. Grill each panini for 5 minutes.

Cut each panini in half and serve immediately.

SOUTHWESTERN TOFU PANINI

(Makes 4 sandwiches)

These filling sandwiches include tofu that has been brushed with
a bit of salsa and grilled on the panini grill before the sandwiches are assembled.

• Vegetable cooking spray
• One 14-ounce package firm organic tofu,
  cut into 8 slices
• 3 Tablespoons store-bought salsa,
  preferably a smooth variety
• Sea salt to taste
• 8 slices whole wheat bread
• 1 avocado, sliced
• 2 Roma tomatoes, sliced
• 8 green olives, halved
• 8 pickled jalapeño rings
• Extra salsa for serving, if desired

Preheat the panini grill and spray with vegetable cooking spray.

Brush each tofu slice with a heaping teaspoon of salsa and sprinkle with sea salt. Grill tofu for 5-6 minutes or until browned. Remove from grill.

To make panini, top 4 bread slices with avocado, tomatoes, olives, and jalapeños. Top each sandwich with 2 pieces of tofu. Then, top each sandwich with another slice of bread.

Spray the panini grill with additional vegetable cooking spray.

Grill each panini for 5 minutes or until golden brown.

Cut each panini in half. Serve with additional salsa, if desired.

DARK CHOCOLATE, PEANUT BUTTER, AND BANANA PANINI

(Makes 2 sandwiches)

• 2 Tablespoons unsalted creamy peanut
  butter
• 4 slices soft whole wheat bread
• 1 large banana, sliced
• 1 ounce (approximately 6 squares) dark
  vegan chocolate, chopped
• Vegetable cooking spray
• 1/4 teaspoon cinnamon

Preheat the panini grill. Spread peanut butter thinly on all 4 slices of bread. Top 2 bread slices with the chopped chocolate and banana slices. Then, top each sandwich with another slice of bread.

Spray the panini grill with vegetable cooking spray. Grill each panini for 3-4 minutes or until it is golden brown and the chocolate has melted.

Remove panini from the grill and cut each sandwich into 3 slices. Sprinkle with cinnamon. Serve hot.

DARK CHOCOLATE, PEANUT BUTTER, AND BANANA PANINI

(Makes 3 sandwiches)

These dessert sandwiches are a terrific way to get kids to eat more carrots. Be sure to watch these sandwiches closely as they are cooking because raisin bread has a tendency to brown more quickly in the panini grill than other breads do.

• 1/4 cup vegan cream cheese
• 1 carrot, peeled and grated (approximately
  7/8 cup)
• 6 slices whole wheat raisin bread
• 6 thin canned pineapple rings (approximately
  8 ounces)
• Vegetable cooking spray

Preheat the panini grill.

In a small bowl, combine the cream cheese and carrots. Spread the mixture on the raisin bread slices. Top 3 bread slices with pineapple rings. Then, top each sandwich with another slice of bread.

Spray the panini grill with vegetable cooking spray. Grill each panini for 4 minutes or until golden brown.

Slice each sandwich in half and serve immediately.

The Pension Protection Act of 2006 added a provision that allowed IRA owners over the age of 70 1/2 to contribute up to $100,000 ($100,000 per spouse for Married Filing Jointly taxpayers) directly to a charity (such as The Vegetarian Resource Group). This direct transfer from the IRA to the charity would count toward the IRA owner’s required minimum distribution (RMD) and would be excluded from income on their tax return. The Tax Relief Act extended this provision through 2011 and further provided that qualified donations made after December 31, 2010 and before February 1, 2011 would be deemed to have been made by December 31, 2010.

It should be noted that because the distribution is excluded from income, the taxpayer cannot take a charitable deduction on Schedule A for the amount. Further, in order to qualify, it is required that the distribution be made directly to the organization from the IRA. Distributions made to the taxpayer and then paid by the taxpayer to the charity will not qualify.

(This information is from Clifton Gunderson and should not be construed as legal, accounting, or tax advice. Speak to your own tax professional.)

by Corey Bivins

When I tell people that I homeschool my children, their response is something like "oh, you must be a saint, I wish I could do that!" If there's one thing I have learned over the years, it's that when you choose to do things that aren't mainstream, be prepared to answer questions regarding misconceptions and assumptions by the misinformed. So, I politely smile and assure them that they could, as I mentally prepare myself to dispel the myths of home schoolers. "Do you really think you're qualified to educate your children?" "Aren't you worried about socialization?" "Don't you get tired of being stuck at home?" Fortunately, I know these questions come from ignorance of homeschooling and I have done my homework and am prepared to enlighten my audience with the facts and truths of homeschooling.

I carry the same attitude about mine and my families food choices. I don't eat meat or dairy and I have chosen to raise my children vegetarian inside our home. But, when folks get wind of our food choices, I am again prepared for the onslaught of the vegetarian myths. "Aren't you worried you're not getting enough protein?" "Do you get sick a lot?" "Don't children need meat in order to grow properly?" Thankfully, to books like Becoming Vegan by Brenda Davis and Vesanto Melina and Simply Vegan by Debra Wasserman and Reed Mangels, I feel I am well versed in meat-free prose to share my knowledge with others in the hopes of easing their fears.

As you can see, home schoolers and vegetarians have several similarities: they are both unconventional, they are both misunderstood, they are both intriguing to those who are unfamiliar with them, and they both have demands for more open-mindedness. I have put together a list of vegetarian related resources for home schooled families to assist in your furthering education of yourselves, your children, and those around you.

www.teachkind.org, a division of People for the Ethical Treatment of Animals, is a resource to help students become kinder, more compassionate individuals. There are free lessons, materials, and alternatives to dissection.

www.foodstudies.org offers a Food is Elementary curriculum focusing on plant-based nutrition with lessons plans for pre-k through adult.

www.globalvillageschool.org online and text-based curriculum integrating peace, justice, diversity, and sustainability through the "Whole Child, Healthy Planet" curriculum.

www.mistyforesthomeschool.com is a home education center in Orlando, Florida for kids K-6. One of the co-directors in a Plant Based Nutrition Educator and past classes included Plant Based Nutrition.

http://vegbooks.org is a website dedicated to assisting parents in finding books and movies that support vegetarian and vegan values.

The Vegetarian Resource Journal has several lesson plans and games geared towards veggie kids:
I Love Animals and Broccoli Coloring Book & Activity Book.
http://www.vrg.org/family/lessonplan.htm lesson plans for grades 1 & 2 to accompany the I Love Animals & Broccoli Coloring Book.

http://www.vrg.org/family/memory_cards_math_game1.php veggie counting game for kids.

http://www.vrg.org/family/memory_cards.php veggie-friendly memory cards for kids.

http://www.vrg.org/environment/K-2_lesson_plan_clean_water.php lesson plans for grades K-2 regarding water usage.

http://www.vrg.org/essay/ annual essay contest on any aspect of vegetarianism open to everyone under 18 years old.

http://www.vrg.org/student/scholar.htm $5000 college scholarship to graduating high school students who have promoted vegetarianism in their community (several home schooled students have entered this).

http://www.vrg.org/teen/ FAQs for vegetarian teens and their parents. Topics range from
veg-friendly colleges to vegetarian athletes to vegan 4-Hers.

http://groups.yahoo.com/group/vrgparents/ support group for vegetarian/vegan parents or even parents of kids who want to be vegetarian/vegan. Parents share information on vegetarian/vegan food, restaurants, local events, and even ideas for picky eaters.

by Jeanne Yacoubou, MS
VRG Research Director

In response to The VRG’s 2010 articles on shellac, a concerned reader wrote in wondering how likely it is that shellac serves as a coating on coffee beans, and, if so, if it would be stated on the label.

When The VRG asked Starbucks Coffee and Whole Foods if shellac were applied as a coating to coffee beans in this country right before being sold or grounded, both companies responded with a definitive "no." Starbucks said: "We do not use shellac on our beans." Whole Foods said: "Nothing is added to our coffee beans. As coffee is roasted the oils inside the beans are brought to the surface. Darker roasted coffees are going to be shinier and have more oils on the surface than a light roasted coffee."

Folger’s Coffee also said that nothing is added to their coffee beans. However, when asked if the beans may have been treated soon after harvesting in other countries before they are bagged for shipment to the United States, a Folger’s customer service representative said "to the best of my knowledge, no. I’ll send the question to our research department for an answer." We don’t yet have an answer to this question.

The VRG also spoke to two companies that sell shellac. Both said that shellac may be used as a coating on coffee beans. In fact, one company put it this way when asked if he had ever heard of shellac being used as a coating on coffee beans: "Of course. All the time. It is used to extend the shelf life of the beans." He supplied the contact information for a Canadian company using shellac in this way.

We asked the shellac companies if shellac may more likely be applied to flavored coffee beans than non-flavored ones thinking that possibly the shellac would serve to keep the flavor coating on the beans. It was explained to us that a gum or starch ingredient (most likely vegetable based) would adhere the flavoring to the bean keeping the flavor in place. Shellac, if used at all, would be used as a top layer to make the beans shiny.

According to food laws set forth by the Food and Drug Administration (FDA) in the United States, coffee beans coated with shellac would have to be labeled as such, just as in the case of fruits or vegetables. "Lac resin" is the most common alternative name among several possibilities. The VRG would hope that a shellac coating be labeled regardless of when the shellac was applied at any point during processing, either here or abroad, as food laws indicate. We are continuing to search for a definitive answer regarding how coffee beans are processed from coffee plant to cup to determine, where, if at all, shellac would most likely be applied.

For more information on shellac, readers may view:

http://www.vrg.org/blog/2010/11/30/q-a-on-shellac/comment-page-1/#comment-19484

http://www.vrg.org/blog/2010/12/13/zein-used-for-shellac-biodegradable-coatings-diapers%E2%80%A6/

Interested readers may subscribe to our free e-newsletter at www.vrg.org/vrgnews for updates on this issue or check our blog regularly at www.vrg.org/blog/

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

To support The Vegetarian Resource Group 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

by Jeanne Yacoubou, MS
VRG Research Director

A reader wrote to us in December 2010 asking us whether “natural flavor” on a label could indicate monosodium glutamate (MSG) may be present. MSG gives a meaty flavor to foods and is common in many fast food and packaged food products. It is of concern to some people who believe it causes MSG Syndrome in which, upon consuming it, they say they suffer a variety of symptoms including headaches, dizziness, and burning sensations in several parts of the body.

Recall the definition of “natural flavor” found in Title 21, Section 101, Part 22 of the Code of Federal Regulations:

"The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional."

According to this definition and other information provided by the Food Safety and Inspection Service (FSIS) of the United States Department of Agriculture (USDA), ginger or black pepper, (examples given by FSIS on one of its FAQ pages), are natural flavors that need to be declared on a label only as "natural flavors" because they "…do not make a nutritional contribution, are not derived from an animal species, and there are no health concerns linked to them." (This statement seems to imply that natural flavors derived from animals need to be so declared, but we know that this is not the case.)

According to FSIS, MSG is not a natural flavor. It is classified as a flavor enhancer by Federal regulation. It appears from the literature about it and from conversations with employees of companies that manufacture it that MSG, as a flavor enhancer, is used “chiefly for flavor” in an ancillary way, and has no nutritional use in foods.

MSG is chemically related to hydrolyzed protein, another common flavor enhancer designated as such by Federal regulation. MSG is the sodium salt of one amino acid, glutamic acid. (Amino acids are components of protein.) During a chemical breakdown of proteins known as hydrolysis, resulting in hydrolyzed proteins, free (i.e., unbound) amino acids are formed. If free glutamate is formed, (as it will in most cases because glutamic acid is common in almost all foods, especially high-protein foods), it will form MSG when it combines with any salt present in food. According to FSIS, in this case, “the presence of MSG does not need to be disclosed on labeling.”

FSIS states that "…substances such as dried beef stock, autolyzed yeast, and hydrolyzed proteins must be listed on the label by their common or usual names because their purpose is not just for flavor. They are flavor enhancers, emulsifiers, stabilizers, and binders." It is unclear what function other than one related to flavor MSG, as a flavor enhancer, provides in foods. According to the technical definitions of "emulsifiers, stabilizers, and binders," and in the MSG literature, MSG is not properly identified as an "emulsifier, stabilizer, or binder." Neither is MSG classified as a hydrolyzed protein per se despite the fact that hydrolyzed protein is easily transformed in the presence of salt into MSG. FSIS states only that when MSG itself is added directly to a product, must it be identified as "monosodium glutamate" on the label.

Hydrolyzed proteins may be derived from animal or vegetable sources. In neither case may they be labeled simply as "hydrolyzed protein." The source must be disclosed. For example, a label may read "hydrolyzed whey protein" (a dairy derivative) but never just "hydrolyzed protein." Nor can a hydrolyzed protein, of whatever type, be labeled as "natural flavor" (voluntarily further specified by some companies in some cases as animal- or plant-derived).

Readers may also note that autolyzed yeast and autolyzed yeast extracts, also considered flavor enhancers which impart a meaty (or savory) taste to foods just like MSG does, can form MSG if they combine with any salt present in food. In this case, MSG would not be labeled on a package since it has not been directly added to the food.

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These book reviews appeared in Issue 4, 2010 of Vegetarian Journal.

Why We Love Dogs, Eat Pigs, and Wear Cows

By Melanie Joy, PhD

Have you ever wondered why some of your friends and family continue to eat meat, even after you've given them ample reasons why they shouldn't consume animals anymore? Melanie Joy wrote her thesis on this subject and has now published Why We Love Dogs, Eat Pigs, and Wear Cows, a book that explores this behavior.

According to Dr. Joy, people react dissimilarly to different types of meat, not because there is a physical distinction among them but because people's perception of them is different. These variations in perceptions are due to our schema, which act as mental classification systems. For example, humans have a schema that classifies animals as either edible or inedible. In other words, we like foods we've learned we're supposed to like. Psychic numbing allows some to cope with violence (including slaughterhouses). This book focuses on the process of learning to not feel.

Joy uses the term 'carnism' to describe the belief system in which eating certain animals is considered ethical and appropriate. She feels that the primary way entrenched ideologies stay ingrained is by remaining invisible. Joy states, "If we don't name it, we can't talk about it, and if we can't talk about it, we can't question it."

This book includes information about how different types of animals are raised for food. Plus, it contains an extensive bibliography, as well as suggested resources about becoming vegetarian. Buy a copy for your local library!

Why We Love Dogs, Eat Pigs, and Wear Cows (ISBN 978-1-55643-785-4) is published by Conari Press. The book retails for $16.95. Purchase it at http://astore.amazon.com/httpwwwvrgorg-20/detail/1573244619 or in your local bookstore. Reviewed by Debra Wasserman.

Entertaining in the Raw

By Matthew Kenney

Matthew Kenney is a chef with experience in restaurants and catering, as well as a food writer. His new book, Entertaining in the Raw, offers a wide variety of recipes for raw dishes that are based on organic foods that are in season with an emphasis on locally grown produce.

Kenney's recipes sound exotic. For example, try the Squash Blossoms with Pistachio Purée, Green Zebra Fondue, Pine Nuts, and Purple Basil. Sample the Black Sesame and White Coconut Dumplings with Creamy Miso Sauce or the Shiitake Ravioli with Broccoli Rabe, Balsamic Fig Purée, and Ginger Cream. Then, end your meal with the Green Tea Canneloni with Banana Lemongrass Cream, Almond 'Gelato,' and Goji Lime Sauce or the Frozen Pumpkin Flan with Cinnamon Foam and Mandarin Candy.

This book is full of incredible color photos of the dishes. Nutritional analyses are not provided.

Entertaining in the Raw (ISBN 978-1-4236-0208-8) is published by Gibbs Smith. This hardcover book retails for $35 and can be purchased online at http://astore.amazon.com/httpwwwvrgorg-20/detail/1423602080 or in your local bookstore. Reviewed by Debra Wasserman.

The Indian Vegan Kitchen

By Madhu Gadia, MS, RD

Many people from India are vegetarian, but few are vegan. Therefore, I was excited to see this new cookbook, which contains more than 150 vegan Indian recipes.

Among the wide variety of dishes you'll find Mango Soup, Mung Bean Fritters, Madras Potatoes, Creamy Mushroom Curry, Stuffed Okra, Blackened Spicy Chickpeas, Spinach Bengal Gram Dal, Coconut-Vegetable Sambhar, Tamarind Rice Pilaf, Curried Spinach Couscous, Potato-Stuffed Flatbread, Indian Funnel Cakes, Almond Halwa, and much more. Preparation and cooking times, as well as nutritional analyses, are listed with each recipe.

In addition, there are several interesting sections in this book. One defines Indian spices and explains how to make Indian spice blends. Another useful section provides menus for one month. The Indian Vegan Kitchen (ISBN 978-0-399-53530-7) is published by the Penguin Group. It retails for $18.95 and can be purchased online at http://astore.amazon.com/httpwwwvrgorg-20/detail/0399535306. Reviewed by DebraWasserman.

Raw for Dessert

By Jennifer Cornbleet

Raw for Dessert allows you to prepare vegan pies, tarts, cupcakes, cakes, and more – without ever turning on your stove! Sample recipes include Mango-Raspberry Crumble; Brazil Nut-Vanilla Ice Cream; a Knockout Brownie Sundae; Banana Splits; Red, White, and Blue Cheesecake; Lemon-Cranberry-Pistachio Cookies; Raspberry Bars; a Key Lime Tart; Chocolate Pecan Pie; and Pine Nut Caramels.

The book includes beautiful color photos of some recipes, as well as information about ingredients, equipment, serving ware, and food preparation techniques.

Raw for Dessert (ISBN 978-1-57067-236-1) is published by Book Publishing Company. Order it online at http://astore.amazon.com/httpwwwvrgorg-20/detail/1570672369. Reviewed by Debra Wasserman.

PETA's Vegan College Cookbook

By PETA

As the parent of a soon-to-be college student, I was delighted to receive a copy of PETA's Vegan College Cookbook. The book promises that its 275 recipes are easy, cheap, and delicious. They are definitely easy – many are based on peanut butter, ramen noodles, potatoes, or convenience foods. Dishes are designed to be prepared in a microwave, making them practical for those living in college dorms. These are not gourmet recipes, and some seem so simple that I have to question why they were included. (Do college students need a recipe for a peanut butter sandwich or for a bagel with vegan cream cheese and jelly?) Despite these quibbles, there are many creative ideas, such as blueberry pancakes made in a coffee mug and vegan corn dogs. Recipes are not just for snacks and desserts; many feature fruits, vegetables, and beans, key components of a healthy vegan diet.

This book would make a nice gift for a vegan college student or for older (or younger) people with limited cooking skills or facilities. Note that this book does not include nutritional information.

PETA's Vegan College Cookbook (ISBN 978-1-4022-1885-9) is published by Sourcebooks, Inc. It has 336 pages and retails for $14.99. Order this book online at http://astore.amazon.com/httpwwwvrgorg-20/detail/1402218850. Reviewed by Reed Mangels, PhD, RD.

Vegan Lunch Box Around The World

By Jennifer McCann

Ever dreamed of eating lunch in Scotland? How about Thailand or Morocco? Jennifer McCann, the author of the popular Vegan
Lunch Box, has created more than 40 international menus featuring vegan dishes that can be packed into a lunch box. Recipes include Bahama Mama's Beans and Rice, Pupusas (filled corn tortillas from El Salvador), Vietnamese Salad Rolls, and Lamingtons (Australian sponge cakes topped with chocolate frosting and coconut). Color photos of many of the lunch boxes enhance the book.

Generally speaking, recipes seemed a bit more sophisticated and time-consuming than those in her earlier volume. However, Vegan Lunch Box Around the World is another creative cookbook that will add even more variety to meals for both kids and adults.

Vegan Lunch Box Around the World (ISBN 978-0-7382-1357-6) is published by Da Capo Press Lifelong Books. It has 263 pages and retails for $18.95. Order this book at http://astore.amazon.com/httpwwwvrgorg-20/detail/0738213578. Reviewed by Reed Mangels, PhD, RD.

Ninety-Five

Edited by No Voice Unheard

Ninety-Five is a beautiful book featuring photos and stories about farm animals who now live on sanctuaries. Readers will find chronicles about cows, birds, pigs, sheep, goats, and other creatures. Each was saved from horrible living conditions and, in some cases, certain death.

Anyone who reads this book and looks at the incredible pictures will be moved to perhaps stop consuming animal products. This work belongs on every coffee table, and you may want to donate a copy to your local library.

Ninety-Five (ISBN978-0-9728387-5-7) is published by No Voice Unheard. This book retails for $19.95 and can be purchased online at www.novoiceunheard.org or in your local bookstore. Reviewed by Debra Wasserman.

The Vegetarian Resource Group has produced a list of over 100 companies which offer vegetarian items for schools, restaurants, hospitals, and other institutions. These businesses produce meatless foods in large serving sizes which are easy to use by food services.

This list is a valuable resource for any chef who wants to serve more meatless meals, or any consumer who wants to let their favorite eating spot know about healthy foods they can offer.

Click here for the 2010 update! Now available in HTML and PDF.