Thursday, May 31, 2012

Meatless Monday Recipe-Banana or Mango Lassi

Banana or Mango Lassi Lassi is a sweet and spicy beverage from India that traditionally is made with yogurt. This dairy-free version is delicious and makes a wonderful breakfast or snack. Ingredients Makes 3 servings 2 cups fortified plain or vanilla soy- or rice milk 1 frozen or fresh banana, or 1 small ripe mango, peeled and cut into chunks 3 pitted dates, chopped 1 teaspoon ground cardamom 1/4 teaspoon black pepper Directions Combine all ingredients in blender and process until very smooth and creamy. Serve cold. Tip: Lassi is best served well chilled. If the nondairy milk and fruit are cold, you can serve at once. If they are room temperature, the lassi will taste best if it is chilled in the refrigerator for at least 30 minutes before serving. Per serving (3/4 cup): calories: 135; fat: 2.6 g; saturated fat: 0.4 g; calories from fat: 17.3%; cholesterol: 0 mg; protein: 5.8 g; carbohydrates: 24.4 g; sugar: 13.1 g; fiber: 3.3 g; sodium: 85 mg; calcium: 188 mg; iron: 1.8 mg; vitamin C: 3.7 mg; beta-carotene: 11 mcg; vitamin E: 2 mg Recipe by Jo Stepaniak found in Breaking the Food Seduction by Neal Barnard, M.D.

Wednesday, May 23, 2012

Letter to the Editor: World Hunger Day

Dear Editor,
What does World Hunger Day (May 28, 2012) and The Bill and Melinda Gates Foundation have in common? This is why I’m writing you today, and to give you some reasons as to why genetically modified organisms (GMOs) are not the answer to world hunger and that going with an organic locally grown plant-based diet is the answer.

The Bill and Melinda Gates Foundation purchased 500,000 shares of Monsanto in 2010 worth a total of $23 billion USD. Monsanto has a proven track record of selling sterile seeds at excessive costs to poor farmers claiming higher yields of crops, and when the crops don’t produce; the farmer often commits suicide. In fact, thousands of farmers and their families have this as their tragic story. Corn, Soy Beans, Canola and Cotton are the top four GMO seeds that get sold to farmers here in the US and developing nations. Bill Gates has been quoted “GMOs are the solution to world hunger.”

He said this in January of this year, when in 2008 there was a study conducted by a team of 900 scientists and researchers from the International Assessment of Agricultural Knowledge, Science and Technology for Development (IAASTD) finding that GMOs are not the answer to solving the world hunger issue, to put it simply. According to the World Food Programme (WPF):

There are 1.02 billion undernourished people in the world today. That means 1 in 6 people don’t get enough to eat. And, while there are people in the world like Allan Savory and Kenyan Professor Mary Abukutsa-Onyango promoting the indigenous food revolution and are dedicated to the reintroduction of 100 species of the lost 200 indigenous vegetables being cultivated by an organic process including seed production and processing in Kenya, we can make a difference here in our backyards.

Instead of just making that donation to the food bank, look to cutting meat out for one day (cattle consume 16 times the amount of grain then they produce in meat), look at eating local from the Farmers Markets, look for the organic products and look for the fair trade produce. When we take a stand with the Farmers here and internationally, we prove that our health, family and environment are all the same.

Your Reader,
JM Fortune

Monday, May 21, 2012

Meatless Monday Recipe-Eggplant Parmesan

Eggplant Parmesan Serves 8; Prep Time 30 min; Baking Time 45 min. Tip: This is a freezer friendly recipe. Prepare as directed through step 4. Wrap with foil and freeze for up to 3 months. This is my go to recipe for Eggplant Parmesan! Everyone who I have made this for or shared the recipe with has LOVED this dish!!!! Bruce loves it "'cause it's not slimy" and it's a healthier version since there isn't a lot of oil being used or being pan fried. 4 Tablespoons egg replacer, (follow package instructions) (or 3 egg whites and 1/4 cup water) 2 small eggplants, cut horizontally into 1/4-inch thick slices 1/3 cup all-purpose flour 2 cups dried Italian bread crumbs 1 can (28 oz.) crushed tomatoes 1 1/2 cup shredded Daiya mozzarella cheese (or use organic mozzarella cheese) 2 tablespoons grated Parmesan cheese (I use nutritional yeast) 1.) Preheat the oven to 400F. Spray 2 baking sheets with vegetable cooking spray. In a shallow dish, combine egg replacer and water. 2.) Dredge eggplant in flour; tap off excess. Dip slices in egg-replacer mixture, turning to coat and allowing excess to drip back into the bowl. Coat eggplant with breadcrumbs. 3.) Place eggplant in a single layer on prepared baking sheets. Bake, turning once, until golden and tender, about 30 minutes. 4.) In bottom of an 8-inch square baking dish, spread a layer of tomatoes. Place a layer of eggplant over tomatoes; sprinkle with 1/3 of mozzarella. Repeat layering with remaining ingredients. Sprinkle Parmesan cheese on top. 5.) Bake until heated through, about 15 minutes. Place dish on a wire rack to cool slightly.

Wednesday, May 16, 2012

Meatless Monday Recipe: Simple Sautéed Seasonal Veggies with Ginger Pearl Barley

Simple Sautéed Seasonal Veggies with Ginger Pearl Barley Vegan; 30 minutes or fewer While cooking the pearl barley with the ginger juice, all I could smell was ginger and was afraid that the dish was going to be too much. However, it came out with a subtle flavor, and was perfectly balanced with the veggies. Bruce and I both loved this dish, and it's on the list of repeat recipes.... (There are so many that it's hard to repeat!) The longest part of the recipe is cooking the barley and use as much or as little of the spices.... Sorry about not having accurate measurements..... Happy Mothers Day to all of the moms out there, you are the Earth of your family.... Ingredients 1 cup pearl barley 1 cup water 1 cup ginger juice olive oil, enough to coat the pan (If you're watching your oil/fat intake-use vegetable broth) Seasonal Veggies (I used one of each) 1 clove of garlic, minced 1/2 sliced yellow bell pepper, sliced into strips 1 yellow squash, sliced 5 stalks of asparagus, sliced into approx. 1 inch pieces 1 tomato, diced 1 teaspoon minced or zested fresh ginger 2 pinches of parsley 1 pinch rosemary 1. Combine ginger juice, water and pearl barley in a pot. Bring to boil, then simmer until the liquid is absorbed. (Being at a higher altitude, I had to add more water...) 2. Sauté garlic until fragrant, about 30 seconds. Add asparagus for about 3 minutes or until tender. Add the ginger and peppers (you may have to add more veggie broth-if using) sauté for about 5 minutes add the spices. 3. Combine veggies with pearl barley mixture and enjoy. Bruce and I paired this with some garlic/rosemary bread and dry white wine...... Start following me on twitter and my blog for more recipes and kitchen tips compassionate vegan@compassionateve

Sunday, May 6, 2012

A Different Meatless Monday

So, I've been getting a lot of requests for a list of kitchen staples from my friends and some family.... So, instead of a Meatless Monday Recipe-that I missed.... Helping out with Herb Fest, helping Bruce move and him getting sick-I've been a busy girl.... Whew! I Miss All of my friends in San Antonio, and I keep you in my thoughts and list to return e-mails.... I'm working on the e-mail part... hugs and giggles.... Kitchen Staples Greens: Spinach Kale Swiss Chard Keep fresh longer if you clean it {rinsed/patted dry/in a paper bag in the crisper} Any of these can be substituted for each other. Beans: Chick Peas/Garbanzo Beans Red Beans Black Beans Pinto Beans Always rinse if you're using the cans. Are less expensive when you buy in bulk. Grains: Quinoa {Is related to the Chard family, but is most associated with this category} Bulgur Wheat Couscous Pearl Barley Rice {Brown/Long Grain/etc.} Quinoa is a complete protein by itself. Any of these can be substituted for each other. Are less expensive when you buy in bulk. Can be made in a rice maker. Non-Dairy: Soy {Organic} Almond Coconut Hemp {Great source of omega 3 and 6, always THC Free} Most of these can be substituted for each other. Can be found as “ice cream”. Non-dairy cream cheese {Non-hydrogenated oils} Soy Yogurt {Organic} Vegan Mayo Seeds/Nuts/Dried Fruit: Sun flower Flax Sesame Flax is another great source of omega 6 {it’s better ground} Walnuts Cashews Almonds Peanuts Great source of healthy fats. Raisins Cranberries Dates Mangos Mix dried fruit and nuts to make your own trail mix. Are less expensive when you buy in bulk. Great as toppings for “ice cream” or soy yogurt. Veggies: (Fresh/Seasonal) Sweet Potatoes Tomatoes Zucchini Mushrooms {buttons/portabellas} Wipe clean, and keep fresh in a paper bag in the fridge. Bell Peppers Veggies: (Frozen) Peas Corn {Organic} Green Beans Fruit: (Fresh) Lemons/Limes {Organic if you are going to use the zest} Apples/Pears Can be interchanged in the recipes that call for either one. Bananas