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Vegetarian Journal Excerpts November/December 1994


Contents:

WHERE CAN I FIND...?

by Debra Wasserman

Vegetarians often have difficulty finding special food items and non-food items that contain no animal products. With this in mind, we have created a handy list indicating where you can locate these products either in stores or via mail order. This is by no means a complete list, but it's a start. Happy shopping!

VEGAN BACKPACKING FOOD

The next time you go backpacking or biking you may want to take along Uncle John's Foods. These lightweight meals include Wild Wild Rice, Carrot Salad, Cool Hand Cuke Salad, Desert Ratatouille, Curried Vegetables with Cous-Cous, Cuban-Style Rice and Beans, Vegetables With Barley, Flying Burritos, Chili, Reddy Spageddi, and Pea Soup. Each meal is enough for two people or one really hungry camper and involves little or no cooking. For information write to Uncle John's Foods, PO Box 489, Fairplay, CO 80440; or call (800) 530-8733.

Nile Spice Foods, Inc., Box 20581, Seattle, WA 98102 manufactures Pack-It-Meals such as Black Bean Soup that simply need boiling water added. Milford's Lightweight Foods, 315 Flat Creek Road, Black Mountain, NC 28711 offers several vegetarian meals.

VEGAN CANDLES

If you're searching for vegan candles Royal Products Inc. offers Ner-Tov 100% paraffin wax sabbath candles. These are available in Kosher supermarkets. They also distributes designer candles. These candles can be purchased by the case at (718) 417-9696.

VEGAN CHOCOLATE AND CAROB PRODUCTS

Sunspire, 2114 Adams Avenue, San Leandro, CA 94577; (510) 569-9731 offers many vegan chocolate and carob products including chips, covered peanuts or almonds, and covered raisins. The products are sweetened with malted grains, rather than refined sugar. Sunspire products are sold in natural foods stores including Fresh Fields, Bread and Circus, Well Springs, Mrs. Gooch's, and Whole Foods.

HOME CLEANING PRODUCTS

Mountain Green Eco-Cleaners, 6425 Washington, Unit 4, Denver, CO 80229, offers environmentally-sound cleaning products, including an all purpose cleaner, toilet bowl cleaner, scrub cleanser, glass cleaner, liquid laundry detergent and powder, and dishwashing liquid. All their products are biodegradable and use non-toxic ingredients. They are never tested on animals and use no animal ingredients. For further information call (800) 932-4396.

EarthRite, Benckiser Consumer Products, Inc., Corporate Center I, 55 Federal Road, PO Box 1991, Danbury, CT 06813 or (800) 284-2011 also offers cleaning prdoucts including an all-purpose cleaner, tub and tile cleaner, toilet bowl cleaner, glass cleaner, furniture polish, dishwashing liquid, and liquid laundry detergent.

VEGAN COSMETICS

Not only are most cosmetics tested on animals, but they also contain animal ingredients. Vegetarians may want to purchase cruelty-free cosmetics from companies such as Nutri-Metics, available from Pamela Marsen, Inc., PO Box 119, Teaneck, NJ 07666 or (201) 836-7820 and Basically Natural, 109 East G Street, Brunswick, MD 21716.

COTTON GARMENTS

Many vegetarians prefer wearing and using items made out of organic cotton. Reflections, Rt. 2, Box 24P40, Trinity, TX 75862 or (409) 594-9019 offers organic clothing including skirts, shirts, socks, underwear, and pants. Seventh Generation, Colchester, VT 05446-2011 or (800) 456-2011 offers GreenCotton bath items including rugs, shower curtains, and towels. Snugglebundle, 6325-9 Falls of Neuse Road #321, Raleigh, NC 27615 or (919) 990-2011 specializes in cotton baby items including diapers, bibs, blankets, and clothing. Janice Corporation, 198 US Highway 46, Budd Lake, NJ 07828 or ( 800) 526-4237 offers cotton socks, underwear, gloves, handkerchiefs, tights, slips, shirts, shorts, pajamas, hats, plus much more.

VEGAN DOG AND CAT FOOD

Vegan dog food can be purchased from PetGuard, 165 Industrial Loop, South, Orange Park, FL 32073 or (800) 874-3221 and in Florida (800) 331-7527. Ask for Premium can food and Mr. Barky's dog biscuits. The Warm Store, 12 Tannery Brook Road, Woodstock, NY 12498 or (800) 889-WARM offers dog and cat food in their mailorder catalog.

NON-LEATHER FOOTWEAR

Many stores now carry non-leather shoes. However, if you would like to order vegan footwear through the mail, there are several good sources. Real Goods catalog offers the Deja Shoe line, which includes sandals, low and high-top sneakers, cotton canvas clogs, and hiking shoes. Write to Real Goods, 966 Mazzoni Street, Ukiah, CA 94582; or call (800) 762-7325. Deja Shoe can also be reached direct by writing to 7320 SW Hunziker #305, Tigard, OR 97223 or by calling (800) 331-DEJA.

Other companies offering non-leather shoes include Aesop, 55 Fenno Street, PO Box 315, North Cam-bridge, MA 02140; LL Bean, Inc., Freeport, ME, 04033 or call (800) 221-4221; and Heartland Shoes, Box 218, Dakota City, IA, 50529.

If you're searching for non-leather custom made ballet shoes call Capezio's at (800) 533-2011. They make both adult and children's ballet shoes.

In England, Vegetarian Shoes, 12 Gardner Street, Brighton, BN1 1UP Great Britain offers non-leather shoes, hiking boots, sandals, work boots, jackets, and biker-style jackets.

PURE VEGETABLE HAIR COLORS

If you would like to dye your hair and use a non-chemical hair coloring, try Logona's Pure Vegetable Hair Color. Colors include mahogany, walnut brown, sahara, flame red, and black. For information write to Logona USA, Inc., 554-E Riverside Drive, Ashville, NC 28801; or call (800) 648-6654.

VEGAN MARSHMALLOWS

Emes Kosher Products, PO Box 833, Lombard, IL 60148 or (708) 627-6204 produces marshmallow that do not contain gelatin. They use carageenan and locust bean gum instead of the gelatin.

ORGANIC SEEDS

If you like to grow organic vegetables in your garden, write to Seeds of Change, 621 Old Santa Fe Trail #10, Santa Fe, NM 87501 to order organic seeds that are not hybrids.

NUTRITIONAL YEAST

Nutritional yeast, also known as good tasting yeast, is often used as an ingredient in recipes found in vegan cookbooks. This yeast can be mail ordered from The Mail Order Catalog, Box 180, Summertown, TN 38483 or by calling (800) 695-2011.

VEGAN SOAPS AND TOOTHPASTE

Today, many natural foods stores and department stores carry soaps that neither contain animal ingredients nor were tested on animals. Companies offering vegan soaps and toothpaste include Nature Works, 5310 Derry Avenue, Agoura Hills, CA 91301 or (818) 889-2011 and Tom's of Maine, Kennebunk, ME 04043.

VEGAN SUNTAN LOTION

Nature's Gate, 9200 Mason Avenue, Chatsworth, CA 91311 or (800) 327-2011 offers vegan suntan lotion and sun block for adults and children.

WHEAT ALTERNATIVES

If you are allergic to wheat or other items you may want to contact Foodcare, Inc., PO Box 6383, Champaign, IL 61821 or (217) 687-5115 to order gluten-free flours and other items. Bob's Red Mill, 5209 SE International Way, Miwaukie, OR 97222 or (503) 654-3215 offers a wide variety of flours including black bean flour, pinto bean flour, red lentil flour, millet flour, and more. Ener-G Foods, Inc., 5960 1st Avenue, PO Box 84487, Seattle, WA 98124 caters to individuals with allergies.


Nutrition Hotline

by Suzanne Havala, M.S., R.D.

VEGETARIANISM AND KIDNEY DISEASE

QUESTION: Please give me information about vegetarian meals for kidney patients. My husband must be on an extremely low protein diet due to kidney problems, and he must also keep his potassium low. This is one diet with almost nothing written on it. M.M., FL

ANSWER: Individuals with kidney problems frequently have to follow a low protein diet, and sometimes additional restrictions are placed on other nutrients, such as sodium, phosphorus, and potassium. Many fruits, vegetables, beans, and grains are high in potassium. Milk and cheese are high in protein, sodium, and phosphorus, and many convenience foods are high in sodium. Creating a meal plan that takes all of these restrictions into consideration can be like solving a Rubik's Cube puzzle.

A further complication is that diets for people with kidney disease traditionally emphasize the importance of including foods with "high biological value" protein (meat or eggs, for instance), while holding the total protein content of the diet down -- usually to forty to eighty grams per day. (Most vegetarians have a protein intake in that range, but nonvegetarians frequently get much more than that.)

Vegetarians, on the other hand, are likely to get more plant sources of protein in their diets -- foods such as dried beans and peas, grains, and other vegetables. With the exception of soy, these plant foods are not considered sources of "high biological value" protein, although their protein content adds up quickly. And many of these plant foods are also high in potassium, which is restricted for some people with more severe kidney disease. So, the puzzle can be in devising a menu that includes enough "high quality protein" while keeping the potassium content (and any other restricted nutrients) in line.

The good news is that, for many people with kidney problems, it's enough just to limit the total protein content of the diet, without undue concern about other nutrient levels. Usually, that means restricting protein to low to moderate levels -- forty to sixty grams per day. This is easy to do on most vegetarian diets and doesn't require more complex planning.

For more complicated dietary prescriptions, the best bet is to see a registered dietitian who is familiar with both vegetarian and renal (kidney) diets. However, some basic questions exist as to the relevance of "high biological value protein" for people with kidney disease, and until these are explored and resolved, there may be confusion on the part of your doctor and dietitian as to how to approach the diet for a vegetarian with kidney disease.


NOTES FROM THE SCIENTIFIC DEPARTMENT

VRG ATTENDS AMERICAN SCHOOL FOOD SERVICE ASSOCIATION MEETING

Thanks to generous contributions from VRG supporters, The Vegetarian Resource Group had an exhibit again this year at the annual meeting of the American School Food Service Association (ASFSA), held this year in St. Louis, Missouri, from July 24-27.

Flanked by a turkey-and-seafood booth on one side, and a beef products booth passing out hamburgers across the aisle, VRG was unique at this conference and was one of the few -- if not the only booth -- distributing progressive nutrition education materials. Registered dietitians Suzanne Havala and Julie Hoskins handed out samples of Vegetarian Journal, Vegetarian Journal's Food Service Update, and a host of other vegetarian nutrition education materials to 3,500 school foodservice personnel from around the country.

This year, VRG was also invited by ASFSA to present two sessions on vegetarianism for conference attendees. Julie Hoskins, M.S., R.D., presented a two-hour session on incorporating vegetarian items into school menus, and Suzanne Havala, M.S., R.D., gave an hour-and-a-half lecture on the health and nutritional aspects of vegetarian diets. Both sessions were well-received and might be repeated again at next year's conference.

SIGNS OF THINGS TO COME (AND THINGS WE HOPE WILL GO)

One of the credos of the dietetic profession is "there are no good foods and no bad foods -- all things in moderation." Somehow, perusing the exhibit hall at the ASFSA meeting cast doubt in VRG's dietitians minds about the helpfulness of this point of view. Noteworthy at this year's ASFSA meeting were the overwhelming number of exhibitors marketing junk foods to kids, such as cakes, greasy pizzas, and a variety of fatty, meat-and cheese-filled entrees.

Fortunately, a few new exhibits were also seen at ASFSA this year, and we hope these signal the changes about to occur in the federal school meals program. Morningstar Farms was present, giving out samples of its newest product, BurgerBeaters, a vegan veggie burger patty with only 2 grams of fat per patty. Gardenburger was on site, and so was Archer Daniels Midland (ADM), which passed out samples of its Harvest Burger. The Produce Pavilion was also seen again this year -- a half row of booths featuring fresh fruits and vegetables. As for VRG's presence at this year's conference ..."we'll be baaack."

VRG'S NUTRITION ADVISOR ATTENDS THE ANNUAL MEETING OF THE
NATIONAL ASSOCIATION OF COLLEGE AND UNIVERSITY FOOD SERVICE

In mid-July, the annual meeting of the National Association of College and University Food Service (NACUFS) was held in Kansas City, Missouri. The Morningstar Farms Division of Worthington Foods, Inc., hosted a special vegetarian session for conference attendees. The session was well-attended and participants confirmed that students are requesting vegetarian foods with much greater frequency. Frank Poston of Worthington Foods presented information about the vegetarian food trend from a food company's perspective and discussed ideas for marketing vegetarian foods in college and university settings. Suzanne Havala, M.S., R.D., then discussed vegetarian nutrition issues with the group. Judging by the questions asked and comments made by those in attendance, college and university food service personnel are receptive to students' demands for more vegetarian foods and are eager to incorporate more of these types of foods into school menus.

If you are a college student and need more information about how to go about getting more vegetarian choices on your campus, give VRG a call at (410) 366-VEGE.


SCIENTIFIC UPDATES: A REVIEW OF RECENT SCIENTIFIC
PAPERS RELATED TO VEGETARIANISM

by Reed Mangels, Ph.D., R.D.

NUTRITION EDUCATION MATERIALS FOR ELEMENTARY SCHOOLS

A survey of elementary school teachers reported that their main sources of nutrition information were Dairy Council materials (76.9% of respondents usually or often used these) and health texts (58% used). The high number of teachers using Dairy Council materials may reflect the fact that teachers who were surveyed had all attended a Dairy Council workshop. However, this does illustrate how willing teachers are to use free or low cost materials. Information considered important by most teachers included basic healthful eating, dental health and nutrition, appropriate snack choices, childhood obesity, and control of dietary fat.

The results of this survey strongly support the need for educational materials about vegetarianism since a vegetarian diet can promote dental health, provide good snack choices, reduce risk of childhood obesity, and aid in control of dietary fat.

The Vegetarian Resource Group has developed nutrition education materials for children. These materials have been eagerly requested by elementary school teachers, many of whom have never had a course in nutrition or attended a nutrition workshop.

For further information see: Thomas LF, Long EM, Zaske JM. Nutrition education sources and priorities of elementary school teachers. J Am Diet Assoc 1994;94:318-320.

TRANS FATTY ACIDS: A HEALTH HAZARD?

When vegetable oils are converted into solid fats, a process called hydrogenation, trans fatty acids are formed. Trans fatty acids are straight, rather than having a bend in their chain of carbon atoms, like naturally occurring fats do. These trans fatty acids are found in margarine, shortening, crackers, cookies, chips, and fried fast foods, among others.

Trans fatty acids have been suspected of increasing risk of heart disease. A USDA study showed that when people ate diets containing about the same amount of trans fatty acids (3-4 grams per 1000 calories) as are in typical American diets, their blood cholesterol levels were higher than when subjects ate primarily mono-unsaturated fats.

Other studies have shown that high intakes of trans fatty acids are associated with increased risk of heart attacks. These results led Harvard epidemiologists Walter Willett and Albert Ascherio to estimate that more than 30,000 US deaths per year may be due to consumption of products containing partially hydrogenated vegetable fat. They recommend elimination of artificial trans fatty acids in food. An alternative approach would be to have food labels include the amount of trans fatty acids. This is not currently required although if the label lists both mono- and polyunsaturated fat, the amount of trans fat in the food can be estimated by subtracting the saturated, mono-, and polyunsaturated fats from the total fat.

Vegetarians who wish to limit intake of trans fatty acids can eat less fat. If less fat is eaten, less trans fatty acids will be eaten. If you use margarine, choose a "light" or "diet" margarine and a tub margarine instead of stick margarine. Spectrum Spread and Nucoa Smart Beat contain no trans fat and appear to be free of animal products. Products containing low amounts of trans fat (1 gram per tablespoon) which appear to be free of animal products include Weight Watchers Extra Light Spread, Parkay Light (tub), and Country Crock Corn Oil (tub).

Information on this topic can be found in the following articles: Judd JT, Clevidence BA, Muesing RA, et al. Dietary trans fatty acids: effects on plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-868; Willett WC, Ascherio A. Trans fatty acids: Are the effects only marginal? Am J Public Health 1994;84:722-724.; and Wootan M, Liebman B. The great trans wreck. Nutrition Health Letter 1993;20(9):10-12.


BOOK REVIEWS

by Debra Wasserman

WHY DO VEGETARIANS EAT LIKE THAT?
By David A. Gabbe

David A. Gabbe decided to write Why Do Vegetarians Eat Like That? to provide short, accessible answers to basic questions about vegetarianism. His question/answer format and occasional cartoons throughout the book works quite well.

Chapter 1 covers vegetarian basics including why people be- come vegetarian. Chapter 2 discusses nutrition and health issues related to a vegetarian diet. Chapter 3 looks at the economics, ecology, and ethics of vegetarian living. Chapter 4 covers pregnancy, raising vegetarian children, athletes and vegetarian diets, and feeding vegetarian food to pets. Chapters 5 and 6 cover lifestyle issues and how meat is marketed.

The book also includes a list of organizations that people might want to contact, mail order suppliers, a bibliography, and recommended books.

One way in which the book can be improved is to provide footnotes to the scientific studies referred to when discussing health and ecological issues. The primary sources (names of medical/scientific references) should be listed. Many of the materials mentioned in the bibliography section refer to books published by key figures in the vegetarian/animal rights/environ-mental movement and often are not convincing to non-vegetarians.

Why Do Vegetarian Eat Like That? (ISBN 0-9640190-0-0) is a 276-page paperback book published by Prime Imprints, Ltd. The book retails for $11.95 in the USA and $14.95 in Canada. Reviewed by Debra Wasserman.

THE ANIMAL RIGHTS MOVEMENT IN AMERICA
By Lawrence Finsen and Susan Finsen

Philosophy professors Lawrence and Susan Finsen have written a terrific book called, The Animal Rights Movement in America.

The book first introduces readers to the reasons why people support animal rights. Next the historical roots to the movement are presented, followed by specific examples of organizations' actions and tactics. Issues and campaigns carried out during the 1980s are discussed in depth.

The authors than talk about those opposed to animal rights, the various animal rights philosophies present in the movement, and links to other types of social movements. The book concludes with the authors' views on where the movement is heading today. My only wish is that in the sections where factory farming are discussed reference would have been made to the many vegetarian organizations that have promoted animal rights long before there was a formal animal rights movement. It appears that another animal rights book has ignored the vegetarian movement.

The Animal Rights Movement in America (ISBN 0-8057-3883-5) is over 300 pages long. This hardcover book is published by Twayne Publishers.

Reviewed by Debra Wasserman.

THE PERENNIAL POLITICAL PALATE
By The Bloodroot Collective

Bloodroot is a collectively ran feminist restaurant located in Bridgeport, Connecticut, on an inlet in Long Island Sound. The restaurant first opened in 1977 and continues to thrive. This book is their third vegetarian cookbook and 85% of the recipes in this collection are vegan.

The recipes are divided into seasons. Enjoy dishes such as Irish soda bread, pickled daikon salad, Persian tempeh with pomegranate juice, and peach soy ice cream.

The Perennial Political Palate (ISBN 0-9605210-3-8) is a 325 page paperback book. It is published by Sanguinaria Publishing and retails for $16.95. Reviewed by Debra Wasserman.

THE HEALTHY COOK'S KITCHEN COMPANION
By Nava Atlas

The Healthy Cook's Kitchen Companion is an excellent gift idea. This beautifully illustrated book is an organizer for your favorite recipes. Sections are provided for soups, salads and dressings, sauces, appetizers, and condiments, grains and beans, pasta, vegetables, soy foods, breakfast and lunch foods, baked goods, and fruits and desserts. Simply write your favorite recipes on blank lined pages.

The Healthy Cook's Kitchen Companion (ISBN 0-9630243-4-5) is published by Amberwood press and retails for $12.95. Reviewed by Debra Wasserman.

A TEEN'S GUIDE TO GOING VEGETARIAN
By Judy Krizmanic

More and more teenagers are becoming vegetarian today. A Teen's Guide to Going Vegetarian is a terrific resource for these individuals.

The book is divided into three parts. Part I discusses what being vegetarian is all about. This includes all the reasons for becoming vegetarian. Part II shows teens how to survive in a meat-eating world. Finally, part III tells teens about what to eat including some nutrition basics and recipes. Resources are given at the end.

A Teen's Guide To Going Vegetarian (ISBN 0-14-036589-3) is 224 pages. The book is published by Viking Children's Books and Puffin Books. The soft cover versions retails for $6.99. Reviewed by Debra Wasserman.

SO, YOU LOVE ANIMALS
By Zoe Weil

So, You Love Animals is a fun-filled book to help kids help animals. The activity book is written for children ages 7 through 12.

Chapters in the book include caring for companion animals, use of animals in entertainment, animals whom people wear, animals whom people eat, lab animals, animals whom people dislike such as insects, and animals found in the wild. Children are offered plenty of creative ideas and activities in each section.

So, You Love Animals is published by the American Anti Vivisection Society, 801 Old York Road #204, Jenkintown, PA 19046. Copies of this book can be purchased for $14.95 each ($16.95 to Canada). Reviewed by Debra Wasserman.

GARDENS FROM GARBAGE
By Judith F. Handelsman

This book caught my attention at the 1994 American Booksellers Association Conference. Gardens from Garbage teaches children how to grow indoor plants from recycled kitchen scraps.

Enjoy growing garlic, potatoes, citrus fruits, and other foods. Or sprout lentils and grow root vegetables. Your children will enjoy all of these projects.

Gardens From Garbage (ISBN 1-56294-229-8) is a 48-page hard cover book. It is published by Millbrook Press. Reviewed by Debra Wasserman

BLUE POTATOES, ORANGE TOMATOES
By Rosalind Creasy

Blue Potatoes, Orange Tomatoes is beautifully illustrated by Ruth Heller. This Sierra Club book offers suggestions for children on growing a garden containing a wide variety of different color vegetables and fruits such as orange tomatoes, red chard, and yellow watermelon. Simple vegetarian recipes are also provided. Some recipes are vegan.

Blue Potatoes, Orange Tomatoes (ISBN 0-87156-576-5) is a 42-page colorful hard cover book. It is published by Sierra Club Books for Children and distributed by Little, Brown and Company. The book retails for $15.95. Reviewed by Debra Wasserman.

TRAILS, TAILS & TIDEPOOLS IN PAILS
By the Docents of Nursery Nature Walks

Trails, Tails & Tidepools in Pails contains over 100 fun and easy nature activities to share with young children. It is an excellent book for families that enjoy hiking.

The activities in this book will teach young children to respect nature. A list of materials needed for each activity as well as the appropriate ages that will enjoy the projects are provided. Most activities require few materials.

Trails, Tails & Tidepools in Pails (ISBN 0-9632753-1-3) is a 112-page paperback book published by Nursery Nature Walks. Reviewed by Debra Wasserman.


BEAN BAG: A PRIMER OF EASY BEAN RECIPES

By Mary Clifford R.D.

Beans, beans, the musical fruit...

Talk about an image problem. Let's get it over with now: Among common bean-bashing complaints are: a) they cause gas; b) they take too long to cook; and c) they're boring.

But that's only if you don't know what to do with beans or how to handle them. Like tofu, the ease and versatility of beans makes them an invaluable staple in any kitchen cabinet. The recipes presented in this article are easy, inexpensive, and quick. Try the recipes and follow our tips as we introduce you to the basics of bean cookery. You'll need only a few kitchen successes with legumes before you'll be wondering where they've "bean" all your life.

Keep in mind that these recipes call for some of the more common types of beans, but you can easily substitute a different variety in almost all recipes with good results. Since there are hundreds of varieties, you don't ever have to eat the same dish twice!

And while most of us are familiar with the dried form of beans, many are available fresh as well (which will cook faster than dried). Cans or jars of beans can be a real time- and labor-saver for those who aren't fond of spending long hours in the kitchen. But even preparing beans from dry takes little effort past pre-soaking and then putting them on the stove to simmer. Pressure-cooking is another method that will allow you to make beans in record time. Since beans freeze very well, you can also cook a double batch whenever you make them, then drain and freeze the extra beans in portion-size containers.


BLACK BEANS AND RED PEPPERS
(Serves 4)

Black beans are a staple food in Asia and Latin America. They are absolutely wonderful with cumin, and are a good bean for soups. They're also good in dips; so be sure to try them the next time you're making a bean dip. Because of their intense dark color, some pretty garnishes are in order. Here, red peppers provide a flash of color and flavor.

1 teaspoon olive oil
1 medium red onion, coarsely chopped
1/2 teaspoon ground cumin
3/4 pound red peppers, thinly sliced
3 cups cooked black beans
2 cups vegetable broth
2 tablespoons cornstarch
Salt and pepper to taste

In large saucepan, heat oil over medium heat. Add onion and saut‚, stirring, until lightly browned. Add cumin and peppers and cook, stirring occasionally, until tender.

Set aside 1/4 cup of broth. Stir beans and remaining 1-3/4 cups of broth into onion mixture. Heat to boiling.

In cup or small bowl, stir together reserved broth and cornstarch. Stir into boiling mixture and cook, stirring, until sauce is thickened and clear. Add salt and pepper to taste. Serve immediately.

Total Calories Per Serving: 228; Fat: 2 grams


QUICKEST-EVER BEAN STEW
(Serves 6)

Serve with garlic bread for additional raves. This stew is best served the same day, which shouldn't be a problem since it takes only minutes to prepare. Any leftover vegetables will work, as will a combination of beans. I love chickpeas with kidney beans, for instance, or black-eyed peas and navy beans.

4-1/2 cups vegetable broth
3 Tablespoons tamari
One 2-pound package frozen stew vegetables, or 6 cups chopped vegetables
(such as potatoes, carrots, celery, onions, or turnips)
1/2 teaspoon oregano
1/2 teaspoon thyme
2 cups cooked chickpeas
1/3 cup flour
1/2 cup red wine (or 1/2 cup vegetable broth)
2 cups chopped greens (try spinach or kale)
Salt and pepper to taste

In large saucepan, combine all ingredients except flour, wine, greens, and salt and pepper.

Heat vegetable mixture to boiling over high heat. Reduce heat to low and simmer stirring occasionally, until vegetables are hot (about 20 minutes).

In a cup or small bowl, combine flour and wine. Stir into stew and re-heat to boiling. Stir in greens and cook about 5 minutes longer. Add salt and pepper to taste. Serve immediately.

Total Calories Per Serving: 280; Fat: 2 grams


SPICY HOPPIN' JOHN
(Serves 4)

A traditional Southern dish, often served for good luck on New Year's Day. Don't wait until January to try this spicy dish. Black-eyed peas are great any time of year!

1 teaspoon hot chili oil or other spicy oil
1/4 cup chopped onion
1 small green pepper, coarsely chopped
1 cup vegetable broth
Salt and pepper to taste
3 cups cooked black-eyed peas
2 Tablespoons flour

In 2-quart saucepan, heat oil over medium heat. Add onion and saute, stirring, until browned. Stir in green pepper and cook until brightly colored and just tender.

Set aside 1/4 cup of broth. Add remaining broth, salt and pepper to taste, and black-eyed peas. Heat to boiling over high heat, then reduce heat to low and simmer about 5 minutes.

In cup or small bowl, stir together reserved broth and flour. Add to hoppin'john and cook, stirring, until mixture thickens. Serve immediately.

Total Calories Per Serving: 166; Fat: 2 grams


CURRIED SPLIT PEAS AND VEGETABLES
(Serves 4)

Split peas or lentils would work very nicely here. Lentils are often a favorite of non-vegetarians, since they have a sort of "meaty" texture in dishes like this. I chose to use split peas here, though, since so many people don't know what to do with them beyond the traditional split pea soup.

3/4 cup dry split peas
4 cups vegetable broth
1-2 Tablespoons curry powder, to taste
2 cups chopped vegetables (try peas, eggplant, zucchini, and green beans)
2 cups pre-cooked, peeled, and cubed sweet potatoes
1/3 cup raisins

In large saucepan, combine split peas, broth, and curry powder. Heat to boiling over high heat. Reduce heat to low and simmer, covered, until peas are tender, about 30 minutes.

Add remaining ingredients. Re-heat to boiling and cook, stirring, until vegetables are hot, about 10 minutes longer.

Total Calories Per Serving: 273; Fat: 1 gram


TAMALE PIE
(Serves 4)

What recipe article about beans would be complete without a variation on chili? Here we've topped a very simple chili with a cornmeal batter for a filling one-dish meal.

Chili:
One 28-ounce can crushed tomatoes
1 cup whole-kernel corn
2 cups pre-cooked kidney beans
2-4 Tablespoons chili powder, to taste
Salt and pepper to taste

Topping:
3/4 cup cornmeal
3/4 cup flour
2 teaspoons baking powder
Pinch of salt
3/4 cup water
2 tablespoons melted margarine

Pre-heat oven to 425 degrees. Lightly oil a shallow 2-quart baking dish.

In large bowl, combine chili ingredients. Pour into baking dish.

In small bowl, combine cornmeal, flour, baking powder, and salt. Add water and margarine, stirring until dry ingredients are just moistened; do not overbeat.

Spoon cornmeal mixture over chili (don't worry if chili is not completely covered; batter will spread during baking). Bake tamale pie about 25 minutes or until bubbly and cornbread is golden.

Total Calories Per Serving: 458; Fat: 7 grams


PINTO PUREE
Serves 4 (4 sandwiches or 8 patties)

I stumbled on this versatile dish when I had a lot of leftover pinto beans, but it will also work with any extra beans you have. Serve the spread cold on hearty bread or crackers for a change from hummus or other sandwich fillings. Add some oatmeal for body (instructions, below), then pan-fry or bake it, and you have a soft patty that's great with mustard, ketchup, or steak sauce -- kind of like a salmon patty without the salmon, good hot or cold. (I also rolled some into "meat-balls" and served them as a cold hors-džoeuvre with a hot-and-sweet mustard dip.) In fact, now that I think about it, this recipe does practically everything but the laundry!

4 cups cooked pinto beans
2 tablespoons dried minced onion
3 Tablespoons relish
2 teaspoons prepared mustard
1/4 teaspoon paprika
1/4 teaspoon ground cumin
Salt and pepper to taste

In food processor, blender, or large bowl with potato masher, combine all ingredients until smooth.

Note: To make patties, stir 1-1/4 to 1-1/2 cups rolled oats into mixture, depending on how moist your puree is. The mixture should be firm enough to form, but not dry and crumbly. Form into 8 patties. Bake in 400 degree oven on lightly oiled baking sheet, or pan fry until golden. Serve hot or cold.

Total Calories Per Serving (Puree): 251; Fat: 1 gram Total Calories Per Serving (Burgers): 348; Fat: 3 grams


BUTTER BEAN AND CORN CHOWDER
(Serves 4)

Butter beans are a large lima bean. (Often, you will find baby lima beans in the frozen section of your market.) They are mellow, with a creamy flavor that makes them perfect for soup.

1 cup vegetable broth
2 cups cooked butter beans
One 15-ounce can creamed corn
1 small carrot, coarsely chopped
1/4 cup finely chopped celery
1/2 teaspoon oregano
Salt and pepper to taste

In 2-quart saucepan, combine all ingredients. Heat to boiling over high heat. Reduce heat to low and simmer, covered, until carrots and celery are tender, about 15 minutes.

Total Calories Per Serving: 193; Fat: 1 gram


About This Article and VRG

These articles originally appeared in the November/December, 1994 issue of the Vegetarian Journal, published by:
The Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203
(410) 366-VEGE
WHAT IS THE VEGETARIAN RESOURCE GROUP?

Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in your school, workplace, and community. Registered dietitians and physicians aid in the development of nutrition-related publications and answer member and media questions about vegetarian diets. The Vegetarian Resource Group is a non-profit organization. Financial support comes primarily from memberships, contributions, and book sales. For more information, please call or write us at the address/phone number above. If you prefer, you may contact us via electronic mail through Bobbi Pasternak at bobbi@vrg.org.

The contents of this article, as with all The Vegetarian Resource Group publications, is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional.

For questions or comments on this article, please contact Bobbi Pasternak at bobbi@vrg.org. This text file may be freely distributed for non-commercial purposes provided it is not altered.



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