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.

To Support, VRG ingredient 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
To purchase Vegetarian Journal’s Guide to Food Ingredients, go to
http://www.vrg.org/catalog/index.php?
main_page=index&cPath=1&sort=20a&alpha_filter_id=71

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.

Compiled by Ricky Christopher Brathwaite
By Charles Stahler
With assistance of John Cunningham, Kristen Lambert, Rachel Prokop, and Reed Mangels.

For over fifteen years The Vegetarian Resource Group has been polling the number of vegetarians in the United States. See http://www.vrg.org/nutshell/faq.htm#poll. We now wanted to look at the number of people who stay vegetarian along with their motivations.

In 2006 we received 267 surveys from readers and collected by volunteers. In 2009 we resurveyed the same people and received back 153 surveys from individuals who were vegetarian or vegan in 2006. Our methodology is exploratory and further research is necessary to extrapolate to the general population. Note that we don't have information about the 34% of non-respondents.

The vast majority of vegans and vegetarians stayed at least vegetarian. Our hypothesis was that people who became vegetarian primarily for ethical reasons would be much more likely to stay vegetarian than health vegetarians. This did not hold up, with 91% of health individuals staying vegetarian from 2006 to 2009, and 94% of ethical motivators staying vegetarian. Interestingly, the environmental was 100%.

We also theorized that vegans were more likely to stay vegetarian or vegan than vegetarians who weren't vegan in 2006. We were wrong here also as 94% of both 2006 vegetarians and vegans stayed vegetarian and vegan in 2009. Six percent of vegans stopped being vegetarian and six percent of vegetarians stopped being vegetarian. Eight percent of 2006 vegans became vegetarian, while eleven percent of 2006 vegetarians became vegan.

94% of males stayed at least vegetarian and 94% of females stayed at least vegetarian. One hundred percent of vegan males stayed vegan, while 83% of females stayed vegan. Of those that were vegetarian less than two years, 75% stayed vegetarian; while those three years to 30 years or more varied between 90% and 100%. So possibly those most likely to stay vegetarian are male vegans and individuals who have been vegetarian (no meat, fish, fowl) three or more years. In our survey, respondents were asked if they did not eat meat, fish, fowl, dairy, eggs. Though this study can't be extrapolated to the general population, we look forward to building upon this research.

Click here to read the entire report.

Each year, VRG awards $10,000 in college scholarship money to two high school seniors who have promoted vegetarianism in their schools/communities ($5,000 to each). The deadline – February 20 – is right around the corner, so if you want to apply, or know someone who should apply, click here for more information.

VRG also offers The Eleanor Wolff Scholarship which is a paid summer internship ($2,500 plus $1,000 toward housing) at VRG’s Baltimore office. Here’s what our intern Veronica had to say about her internship at VRG last summer: http://www.vrg.org/blog/2010/07/21/vrg-summer-internship-report/

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Link to our scholarship on the web!

Copy the text below and paste it into your website to use this image to promote our scholarship on the web!

<a href="http://www.vrg.org/student/scholar.htm"><img decoding="async" src="https://www.vrg.org/img/home/scholarship_banner.jpg" width="195" height="135" alt="Vegetarian Resource Group College Scholarships!" /></a>

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Would you like to sponsor a scholarship or internship? This provides a tremendous opportunity for students who are doing some great work promoting vegetarianism.
Click here to read about past scholarship winners (right-hand side).
Click here to read about past Eleanor Wolff Scholarship winners.

Chapter 20: Working with a Caterer

Excerpted from:

Vegans Know How to Party
OVER 465 VEGANS RECIPES, INCLUDING DESSERTS, APPETIZERS, AND MAIN DISHES
By Chef Nancy Berkoff, RD

Purchase a copy for $25.00 here
**And for a limited time, click here to order 4 books for $50 – a great holiday gift for friends and family!**

Finding a Caterer

Just as it is with any cuisine, caterers have varying abilities to work with vegetarian menus. You may be able to locate a vegetarian caterer in your area or a caterer who offers vegetarian menus along with other cuisines. If you can't get recommendations from friends, you may want to contact vegetarian restaurants or markets that offer prepared vegetarian cuisine. Other catering-locator resources may be the food editor of your local paper or institutions that offer vegetarian cuisine, such as Jain or Seventh-day Adventist groups.

When selecting a caterer, be certain to sample the food they offer. If a vegetarian restaurant or market offers catering services, taste menu items they have prepared before making your selection. If you will be using a caterer, ask for a menu tasting. Be reasonable when you do your tasting. If you are having a small buffet event, with less than 25 people, you should expect only very small samples. If you are having a larger, served event, more than 100 people, you may expect to see and taste an entire plate, so you can get an idea of how the menu items will appear and if the flavors are well matched.

Lots of Catering Concerns

We will leave the finances to you. Needless to say, have a firm idea of your budget before you start "auditioning" caterers. Many caterers charge by the "head," or number of people attending the event. In addition to the menu chosen, prices will differ for served versus buffet meals. Per-head charges may include some or all of the following:

• appetizers
• entrée and side dishes
• bread and condiments
• standard dessert (not specialty cakes)
• hot beverages (coffee and tea)
• service style (e.g., buffet vs served)
• standard linen (table clothes and napkins)
• room rental
• standard centerpieces
• taxes and gratuity

Catering charges differ greatly, as events and locations differ greatly. The following items are usually not included in per-head charges:

• alcoholic beverages
• nonstandard cold beverages (such as sparkling cider)
• nonstandard desserts (such as wedding cakes)
• nonstandard-colored linen
• entertainment (such as live music)
• audiovisual equipment (such as microphones, projectors, etc.)
  parking
• specialty centerpieces (such as ice or vegetable carvings, seasonal decorations, etc.)
• flowers or room decorations
• meals for nonguests (such as parking valets, musicians, hostesses, etc.)
• specialty rentals (such as outdoor tents, podiums, champagne fountains, etc.)

The above mentioned items are in no way absolutes. Every caterer has a different way of handling costs. You need to be aware of what can be charged for and don't be afraid to ask questions. Negotiations are always a possibility. For example, if a caterer quotes you $25 per head for a seated wedding meal, you need to find out what this includes. Most caterers will have referrals for items they don't handle, such as flowers or music. Be certain to audition the non-food people the same way you auditioned the caterer.

The caterer will want a guarantee for the number of meals to be served. Remember that the final guarantee you give, usually three to four days before the event, is the number for which you will pay. Also remember that the caterer is only responsible for preparing meals for the number given in the final guarantee.

Do not assume that the caterer will "have it" or "do it." For example, if flowers are not discussed, there probably won't be flowers on the table. If centerpieces are not discussed, the caterer will probably place their standard centerpiece on each table, if they have one. If you do not ask for a microphone, the caterer cannot magically produce one.

This is your party. The more details you communicate, the more the event will please you. If you select a buffet, coordinate with the caterer how people will proceed to the buffet tables. If the meal is to be served, specify the order of service. For example, you may want the head table or the guest of honor to be served first. If you are having presentations or speeches between courses, tell the caterer. This way they can keep the salad cold and the entrée hot. Let the caterer know if it is all right for the servers to serve food and beverages or pick up used plates while speeches are being made.

If you have guests with special dietary needs supply the caterer with the information and ask how this will be handled. If you would like a small reception table set up at the room entrance, or an extra table for gifts or awards, you must tell the caterer, so they can order sufficient amounts of tables, chairs, and linen. You get the idea. The caterer can make certain the food is tasty, served at the correct temperature, and looks good. Beyond that, the caterer needs you to help with the "choreography" of the event.

Vegetarian Concerns

In addition to the linen, flowers, and music, the caterer may need direction in selecting and preparing menus that meet your specifications. Since there are so many nuances to vegetarian cuisine, even the most experienced vegetarian caterer should be offered a "short course" in the types of ingredients you do and do not prefer to have included in your meals.

Caterers are busy people and may not have the time or level of understanding to read a lot of information. The remainder of this chapter is designed to help you communicate your food preferences to caterers. Read them yourself so you are familiar with the contents. Make copies and highlight the areas that are important for the caterer. Rather than just handing the caterer a "reading assignment," be certain to review the information, so everyone is on the same page.

Click here to read the rest of this chapter.

The following is a translation of an article that appeared in Vegetarian Journal Issue 4, 2010. To see VRG’s other Spanish materials, click here.

Cocina Vegana Guatemalteca

Por la Chef Nancy Berkoff
Traducción al español por Laura Rico

Guatemala es la nación más al norte de América Central, tiene aproximadamente 42,000 millas cuadradas de superficie y es casi del mismo tamaño de Tennessee. Hace frontera con México hacia el norte y oeste, con Belice y el mar Caribe hacia el este, con El Salvador y Honduras hacia el sureste y con el Océano Pacífico hacia el suroeste. El terreno es predominantemente montañoso con un clima tropical que atraviesa las planicies fértiles de las costas. Estas condiciones contribuyen a la rica biodiversidad del país y al fomento de la producción de plátanos, cocoa, café, arroz y azúcar.

Guatemala es mejor conocida por su rica herencia Maya que data desde al menos 12,000 A.C. Los españoles empezaron a explorar lo que ahora es Guatemala en 1519 y lo reclamaron como parte de la Nueva España. En 1821, Guatemala y sus vecinos, El Salvador, Honduras, Nicaragua y Costa Rica, ganaron su independencia y poco después formaron las Provincias Unidas de América Central. Sin embargo, las guerras civiles contribuyeron a que la federación se colapsara y Guatemala se convirtió en una república independiente en 1839. El país sobrellevó dictaduras y golpes de estado durante el siglo XX, pero ahora es una república democrática constitucional con un presidente electo y un congreso unicameral.

Guatemala tiene una población de 14 millones de habitantes, y la mitad de los ciudadanos son Mayas. ¡De hecho, hay por lo menos 22 distintos grupos mayas con igual número de lenguajes! Los guatemaltecos que no son mayas están divididos entre ladinos, quienes son descendientes de europeos e indios; inmigrantes africanos; y una minoría europea, principalmente de españoles.

Acerca de la Cocina Guatemalteca

Mucho de la cocina guatemalteca refleja una combinación de un muy sofisticado estilo pre-colombino de cocinar con influencias europeas, así como la habilidad de crear productos alimenticios de todo el mundo. ¡No es posible capturar todo el color y la variedad de la vasta colección de cocina guatemalteca en un sólo artículo! Sin embargo, aquí hay algunas cosas fundamentales.

El maíz es el rey en este país y los frijoles son las reinas. Los frijoles son servidos en casi cada comida proveyendo mucho de la proteína necesaria. Los frijoles rojos o negros son muy populares; son cocinados lentamente durante todo el día con chiles o pimientos, ajo, cebolla y la tradicional manteca. Es muy común machacar los frijoles y hacer una pasta gruesa y servirlos con tortillas de maíz suaves o fritas. Una manera más saludable de disfrutar los frijoles es usando un poco de aceite vegetal para cocinarlos y calentar al vapor o tostar las tortillas.

Muchas de las comidas en Guatemala son similares a las de su vecino del norte, México, que requieren de maíz, frijoles, arroz, queso y tortillas como ingredientes recurrentes. Encontrarás nachos, tamales y enchiladas como opciones para comer en cafés y puestos en cada esquina, especialmente en las ciudades. En el país, encontrarás vegetales asados sobre fuego abierto y pan horneado en grandes hornos de barro. Los desayunos guatemaltecos pueden ser un surtido de tortillas, frijoles y plátanos machos, frecuentemente acompañados de maravillosas frutas tropicales, como plátanos (¡de muchísimas variedades!), papaya, mangos y aguacates.

Guatemala produce uno de los cafés más sabrosos del mundo, pero el mejor grano está reservado para exportación. Así que el café guatemalteco "tradicional" puede ser débil y servido con mucha azúcar. Otra bebida popular es el atole, una bebida caliente hecha de maíz machacado, caña de azúcar, canela, vainilla y chocolate o fruta según se quiera. Hay muchas versiones de atole en América Central y América del Sur, y los ingredientes y densidades varían de acuerdo al país y región. El atole es común para el desayuno, pero es frecuentemente servido con tamales para la cena. Es particularmente popular durante la época navideña.

Comida amigablemente vegana

Algunos platillos guatemaltecos pueden ser "traducidos" fácilmente a su versión libre de carne y lácteos:

• Kak'ik es una tradicional sopa hecha con pavo y sazonada con cilantro, achiote o annato (dándole un color amarillo-naranja brillante) y chiles. Con tofu o tempeh ahumado se puede fácilmente reemplazar el pavo.
• Los chile rellenos son chiles rellenos de arroz, queso, carne y vegetales. Estos saben muy bien usando soya molida o chorizo de soya y queso vegano.
• Los tamalitos son similares a los pequeños tamales al vapor y la masa de maíz puede hacerse sin agregarle carne. Los tamalitos son sazonados en ocasiones con chipilín y una menta fresca y suave, y se sirven con crema agria.
• Las pupusas vienen en diferentes variedades pero, en general, son gruesas y suaves tortillas rellenas de queso o carne, doradas en una parrilla y servidas con una salsa hecha a base de jitomate. Las calabazas y frijoles refritos son también rellenos tradicionales, así que puedes convertir fácilmente esta "comida rápida" a una comida vegana sin sacrificar su autenticidad o su sabor.
• Los elotes, o maíz asado, son usualmente comprados en las esquinas y servidos con limón y chile en polvo, queso, mantequilla o mayonesa. Usa queso rallado vegano y mayonesa vegana y listo!
• Si puedes encontrar mangos verdes en tu mercado local, sírvelos como los chefs en Guatemala lo harían, con limón y chile en polvo.
• Seguramente estás familiarizado con el guacamole; aguacates maduros, machacados con jugo de limón (verde o amarillo) y mezclado con cebollas, jitomates, cilantro y posiblemente ajo. El guacamole es servido como refrigerio con tostadas o usado para adornar el plato fuerte.
• La salsa picosa de calabaza y ajonjolí que es tradicionalmente servida con el pollo pipián es de hecho, vegana! Las semillas de calabaza y de sésamo son molidas hasta formar una pasta y combinadas con agua, cilantro y tomatillos. Esta salsa puede ser servida sobre vegetales asados, tofu firme o seitán asados, o arroz, combinados con mangos, fresas, guayabas, piña o plátanos, frescos o congelados.

Y la lista de comida tentadora puede seguir y seguir! Si se te está haciendo agua la boca mientras lees los platillos de arriba, tal vez quieras empezar tu aventura culinaria guatemalteca con las ideas que siguen.

Sopa de Pepino

(5 porciones)

Para esta receta, querrás pepinos tiernos y "sólidos". Mientras menos semillas tengan, mejor. Si tus pepinos tienen una gran cantidad de semillas, puedes sustituir 1/2 taza (o 1/4 de libra) por calabaza amarilla fresca en cubos para darle mayor textura. Si hay disponibles pepinos-melones, pueden usarse en lugar de los pepinos.

• Aceite vegetal en spray
• 3/4 taza de cebollas amarillas picadas
• 1 libra (aproximadamente 2 1/2 tazas) de pepinos, pelados y picados
• 1/2 taza de pimientos morrones rojos o amarillos, picados
• 3 tazas de consomé de vegetales bajo en sodio
• 1/2 cucharadita de pimienta negra molida
• 4 Cucharadas de crema agria vegana o yogurt natural de soya
• 1 Cucharada de cilantro fresco picado

Calienta una olla y rocíala con aceite vegetal. Agrega las cebollas y cocina, a temperatura media, moviendo hasta que se suavicen, aproximadamente 2-4 minutos. Agrega los pepinos y los pimientos morrones, moviendo y cocinando hasta que todos los vegetales estén suaves, aproximadamente 10 minutos. Agrega el consomé y la pimienta negra, mueve para combinar, tapa y cocina a fuego lento por 10 minutos.

Remueve de la estufa. En partes, licua la sopa en una licuadora o procesador de alimentos. Regrésala al fuego y cocina a fuego lento por otros 5 minutos. Sirve en platos hondos individuales, decora con crema agria vegana y cilantro y sirve inmediatamente.

Picado de Rábano

(5 porciones)

Esta es una refrescante ensalada de "guarnición" que se puede servir como entrada con panecitos largos o como acompañante para darle un toque picante a los elementos del menú. O crear una nueva y enteramente renovada ensalada combinando esta receta con algunas hojas verdes, pasta fría cocida, quinoa, arroz integral o cebada.

• 2 tazas de rábanos rojos sin las puntas y finamente rebanados (no daikon o rábano blanco)
• 3 Cucharadas de menta fresca picada
• 1/2 taza de jugo de naranja fresco
• 2 Cucharadas de jugo de limón
• 1 cucharadita de pimienta negra molida

Combina todos los ingredientes en un recipiente no reactivo. Refrigera o enfría en hielo por lo menos 30 minutos antes de servir. Esta ensalada se puede hacer la noche anterior.

Mango y Aguacate Picantes

(5-6 porciones)

Picoso, dulce y cremoso— todo en uno! Usa esta receta como guarnición, como condimento o como plato fuerte acompañado con granos cocidos.

Si sobra un poco, puede hacerse puré y servirse como dip con pedazos de tostadas de maíz.

• 1 taza de pedazos de mango, frescos o descongelados
• 3/4 taza de pimientos morrones rojos, en cubos y sin semilla
• 1/4 taza de jitomates frescos o de lata (drenados) en cubos
• 2 tazas de aguacate maduro, pelado y sin hueso
• 1/4 taza de cebollas frescas y en cubos
• 2 Cucharadas de jugo de limón
• 2 cucharaditas de hojuelas de pimiento rojo (opcional)

Combina todos los ingredientes en un recipiente no reactivo. Cubre y refrigera o enfría en hielo por lo menos 30 minutos antes de servir.

Sopa de Arroz

(5 porciones)

Las zanahorias y los jitomates agregan color a la receta. Puedes usar arroz integral o quinoa para esta receta, pero el arroz blanco es la opción más auténtica.

Esta puedes ser una sopa o un platillo de arroz. Cocínalo por un periodo corto, dejando bastante líquido para hacer una sopa, o cocínalo hasta que esté casi seco para hacer un platillo de arroz.

• 1 Cucharada de aceite vegetal
• 1/2 taza de cebollas picadas
• 1 diente de ajo, picado
• 1 taza de arroz blanco, arroz integral, o quinoa crudo
• 1/4 taza de zanahorias picadas
• 1/4 taza de jitomates picados o de jitomates en lata drenados y picados
• 1/4 taza de papas Yukon dorado o papas blancas, peladas, hervidas y en cubos
• 2 tazas de consomé vegetal bajo en sodio

Precalienta un sartén y agrega el aceite. Incorpora las cebollas y el ajo, mezcla y cocina a fuego medio hasta que las cebollas estén translúcidas, aproximadamente 2-4 minutos. Agrega el arroz o la quinoa y continúa moviendo y cocinando hasta que el arroz esté cubierto por la mezcla de cebollas y ajo, aproximadamente 5 minutos. Cuando el arroz esté translúcido, agrega las zanahorias, los jitomates, las papas y el consomé. Cubre y cocina a fuego lento por 30 minutos o más, hasta alcanzar el nivel deseado de "sopa".

Plátanos horneados

(4-8 pociones)

La miel de abeja es un ingrediente tradicional, pero la miel de maple puede funcionar igual de bien. Estos plátanos son un gran desayuno o entrada para bufetes o para un picante postre. Si hay sobrantes, pueden rebanarse y agregarse a un cereal caliente para el desayuno.

• 4 plátanos grandes (aproximadamente 8 pulgadas)
• 4 cucharaditas de margarina vegana no hidrogenada
• 2 Cucharadas de miel de maple
• 2 cucharaditas de jugo de limón
• 4 Cucharadas de crema ácida vegana

Precalienta el horno a 375 grados.

Pela los plátanos y córtalos a lo largo, como si fueras a hacer una banana split. Coloca los plátanos con la parte plana hacia arriba en un molde antiadherente. Agrega un poco de margarina a cada plátano.

En una taza, mezcla la miel de maple y el jugo de limón y ponlo de manera uniforme sobre los plátanos. Hornea por 10 minutos, asegurándote de que los plátanos no empiecen a quemarse.

Coloca los plátanos en un platón para servir. Justo antes de servirlos, decora con crema agria o permite que cada persona la agregue según lo desee. Este platillo puede servirse caliente, tibio o frío.

Vinagre de Piña

(Aproximadamente 8 tazas)

Los vinagres de frutas son muy populares en América Central. Son fáciles de hacer y de conservar. Son picantes sin el sabor ácido del vinagre blanco.

Para procesar este vinagre necesitarás un frasco de cristal "esterilizado" o un recipiente con tapa. Puedes agregar agua hirviendo a un frasco de cristal para hacer esto. Esta receta toma algún tiempo de planificación ya quede principio a finel vinagre necesitará "reposar" por 4-6 semanas.

Si el vinagre guardado desarrolla un "fantasma" (una masa nebulosa en el fondo) está bien. Esa es la llamada "madre" y puede ser usada para empezar otro tanto de vinagre. Si no te interesa empezar otro tanto de vinagre, la "madre" puede simplemente ser removida.

• 1 piña (1 ½ – 2 libras)
• 3/4 taza de azúcar morena vegano
• 2 litros de agua fría

Remueve la parte verde de arriba de la piña y la parte de abajo y deséchalo. Lava bien la piña y pícala finamente con todo y cáscara. (¡Es verdad!)

Agrega la piña picada, el azúcar y el agua al frasco de cristal o recipiente y mezcla para combinar. Tapa apretando bien y guárdalo en un lugar oscuro y tibio, así como un gabinete cerca de la estufa, por 4-6 semanas. El líquido deberá estar café nebuloso al principio, pero eventualmente, el líquido se hará claro y los sólidos se irán hasta el fondo. cuando el líquido se haya aclarado por dos días, cuélalo con varios filtros de café o con una tela limpia. Desecha los sólidos, vierte el vinagre en varios frascos pequeños y limpios y almacénalos en un lugar oscuro y fresco o en tu refrigerador.

Nancy Berkoff es asesora de The Vegetarian Resource Group's Food Service. Ella es dietista registrada y chef. Traducido por Laura Rico.

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Features

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Nanette Blanchard helps you throw a grilled sandwich soirée!

Do Vegetarians and Vegans Stay Vegetarian? The 2006-2009 VRG Survey
Charles Stahler discusses who is most likely to stick with a veggie diet.

Baby Boomer Cooking
Debra Daniels-Zeller creates vegan versions of '50s favorites.

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Sample some Central American recipes with Chef Nancy Berkoff.

Essay Contest Winners – First Installment

Departments

Nutrition Hotline

Note from the Coordinators

Letters to the Editors

Nutrition Now's Calcium Soft Chews Assorted Fruit Variety Are Free of All Animal Products
by Jeanne Yacoubou

Notes from the VRG Scientific Department

Vegan Cooking Tips
Mashed and Stuffed Potatoes, by Chef Nancy Berkoff

Veggie Bits

Scientific Update

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Vegetarian Action
Go Vegan with Bob Linden, A Commercial Radio Show, by Rachael Prokop

Back Cover
Spanish-Language Resources from The VRG

The Global Youth Village, a residential, international leadership camp in Virginia’s Blue Ridge foothills, is seeking seasonal food service staff in their vegetarian kitchen. Sixty youths and thirty staff enjoy their sugar and meat-free meals family style. Housing, meals and salary are provided. Seeking both experienced cooks and those who want to learn! In addition, GYV welcomes teen applicants for its summer youth programs.

For dates and information on how to apply, please visit Legacy International’s web site at http://www.globalyouthvillage.org. Or contact Leila Baz, Global Youth Village, 1020 Legacy Drive, Bedford, VA 24523; phone 540-297-5982; email: [email protected]