Protein...

“Becoming Vegan” is like the Vegan Textbook on nutrition. It’s full of information and facts on amino acids, fats, cholesterol and protein. I wouldn’t suggest this book to “convince” someone to become vegan. But, once the choice is made, this is a great reference book. I know a lot of you wonder if a vegan diet is sufficient. One of the biggest questions…Do you get enough protein? Here are some quick facts.How much protein do you need a day? Well, I find it differs in every book, but it seems to be more related to your body weight and activity level. For me, I would need roughly 55 grams of protein a day. It’s actually pretty easy to get enough protein (very rarely do people have a protein deficiency). Here are some examples of food servings and the amount of protein they contain. Let's say protein one more time...protein!

1 cup of chickpeas: 14.5g
1 cup of kidney beans: 15.4g
1/2 cup tofu: 17.4g
4 Yves Deli Slices: 14.6g
¼ cup almonds: 7.4g
¼ cup pumpkin seeds: 8.5g
¼ cup sunflower seeds: 8g
½ cup brown rice: 4.5g
1 slice w/w bread: 2.7g
1 Potato: 2.8g

There are also other bean products such as tempeh and seitan which are great “meat” substitutes. After adding all your vegetables and grains (which also have protein), you can see how your daily intake would increase quickly.

I love this table. It compares steak to beans. I can see one clear winner!

"Think of meat as a funky fuel-it’s heavy, contains toxins, and leaves gunk in your engine. Beans, on the other hand, burn cleanly in the body. Because they contain complex carbohydrates and fiber, beans not only supply protein to build and repair the body, they provide smooth, long lasting energy while cleaning the engine”!

-The Kind Diet

There are also many vegan athletes including Brendan Brazier (2 time winner of the Canadian Ultramarathon Championships), Kenneth Williams (Vegan Bodybuilder), and Carl Lewis (Olympic track gold medal champion) who need lots of protein to stay in shape. Carl Lewis says he has had his best performances while being vegan. Watch a short interview with him below...

Summer is for Strawberries!

This summer Haley and I took on the challenge of making Strawberry Jam. (We opted for cooked jam because we wanted more of a challenge).

The strawberries were ripe and the picking was easy. We filled up this crate in no time…and it’s a good thing we did because it started to pour right after we left!

After cleaning and measuring the strawberries out, we realized we had picked way too many. So we ended up making a strawberry cobbler as well.
We boiled our jars and our strawberry jam…for a while…maybe too long?
Overall, I think we were successful. Maybe a bit runny-but really tasty!
I also tried a new Strawberry Crisp Bar recipe. But I had to freeze most of it before I ate it all.

Here's the link for the Strawberry Jam that we made:

http://http//www.intimateweddings.com/blog/how-to-make-strawberry-jam-hot-damn-this-is-good-jam/

There’s nothing better than a fresh strawberry. Candy from the Earth :)

Jenna

The Farm Sanctuary

What an incredible place. There are two farm sanctuaries...one in New York and one in California. Here, rescued farm animals from factory farms and slaughter houses live out their lives in peace. You can visit these sanctuaries...chill with the cows, dance with the chickens and play with the pigs. I can't wait to make a journey to one of these sanctuaries. They even have accommodations to stay for a night or two, help out with chores and just enjoy the company of the animals. Tyson and I are planning to go to the one in New York sometime.Have a look around the site. They have tons of rescue stories and links. They even have a program where you can adopt a farm animal (ex: a chicken is 120 dollars a year). I know what I want for Christmas :)!

You can also go to their media centre and check out some informative clips on factory farms. They also have some videos that are just plain fun and have some VERY cute animals playing around.

Check them out at http://www.farmsanctuary.org/

"Have you ever given a pig a belly rub… talked to a turkey… or kissed a cow? The critters at Farm Sanctuary love visitors as much as you will love our unique shelters.

Currently, Farm Sanctuary operates two shelters — a 175-acre farm in upstate New York and a 300-acre farm in northern California. Our shelters rescue, rehabilitate and provide lifelong care for hundreds of animals who have been rescued from stockyards, factory farms, and slaughterhouses. Here, the animals are given all the care and love needed to recover from a lifetime of abuse and neglect. All of the animals have nourishing food, spacious, clean barns, and acres of green, sunny pastures in which to roam".

Here is a video from the site. I love this story. A cow tagged for slaughter escapes her death and ends up in an Animal Care and Control centre--she is eventually taken in by the Farm Sanctuary. Seeing the teary reaction from the Animal-Center worker is very emotional. Sometimes it takes seeing the actual animal as a living creature to realize what they have to endure.

Go Maxine Go! Now she gets to live her life in peace :)

On the Farm Sanctuary site they also have a link called "Get Involved". It has some really neat ideas and even some small things you can do to help.

Jenna :)

A Different Perspective...

We all love animals…but why do we feel more compassion towards a dog or a cat when compared to a cow or a lamb. Why is it unacceptable to mistreat a dog, but it’s okay to slaughter farm animals inhumanely. Animals have nervous systems, feel pain, experience happiness and companionship. Did you know that pigs are just as smart as dogs? Now imagine locking up your intelligent furry friend…in a cage…for his whole lifespan. Keep him in that cage, where he has no room to move and doesn’t see the sun. And just like pigs, his teeth will need to be cut off because he will eventually try to chew his way through the wires.
Some of you may think that farm animals were simply put on this planet to feed us...but you have to ask yourself the most important question of all: Are they meant to suffer?
Maybe not all farms are inhumane, but do you know where your meat is coming from? Odds are if you are buying boxed meats and fast food…they came from a factory farm. People have this idyllic image of a farm in their head. Well, in these times it’s all about mass-production. Personally, I want to choose a diet that promotes life. Don’t you all?

Here are some excerpts from Alicia Silverstone's book:

“From maternal separation to forced feeding of antibiotic-and pesticide-laden grains to being locked in ridiculously small quarters and being pumped so full of growth hormones that they can no longer support their own weight, their lives are pure torture. But the real price is paid in a way we rarely consider; the chicken, born with wings to flap, never flaps them. Her beak, meant for pecking the earth, is cut off. The cow, meant to roam, is confined to a stall carpeted in her own waste. Sixty five million pigs are raised in confinement factories where they never see the light of day until they are trucked to slaughter.

The greatest crime being committed against these animals is not the eating of their meat, but our willful ignorance of their experience. As long as we keep our eyes closes, we can feel comfortable, and as long as we’re comfortable, they will continue to suffer and die.

How could I spend so much energy saving one group of animals, then turn around and eat the other ones? There was a fundamental hypocrisy in my thinking. Weren’t they all living beings? Why did we buy some of them cute little doggy beds while slaughtering others? I had to ask myself-in all seriousness-why don’t I just eat my dog? The realization helped me make up my mind once and for all. I realized that, until I stopped using my dollars to purchase meat or other products that are created through violence or cruelty, the suffering would never end. It wouldn’t stop because I wanted it to. It wouldn’t stop because I wished it would. If I really wanted to end cruelty to animals, I had to boycott it completely”

Alicia Silverstone
The Kind Diet

Alicia's book is a great place to start. She explains everything in great detail but keeps it interesting with tons of new recipes and tips for lifestyle changes. It's worth the read :)

On the Road...

Not everywhere you go is vegetarian/vegan friendly. So being a new vegan on the road has its challenges. What it comes down to is that you need to be prepared. This weekend I came home for the Lobster Carnival in Pictou. Needless to say, I wasn’t concerned about eating extra healthy this weekend—hey, Carni only comes once a year! For the road this is what I packed in my re-usable bag:

Almonds
Raisins
Apples
Bananas
Wheat Bran Bites
Air popped pop-corn with vegan butter and organic sea salt (prepared the night before)
Fruit & Nut Trail Mix Bars
Graham crackers with melted peanut butter and lactose free chocolate chips (prepared the night before)
Water

I also brought some boxed almond milk, dry cereal and oatmeal for the weekend at home. A trip to the grocery store was also necessary to get some fresh veggies, hummus and other refrigerated products (my mom had mostly already purchased most of these for me).

Friday, the whole family enjoyed a feast of BBQ’d veggie burgers (thanks for the support guys!). I also made a strawberry cobbler for after supper, along with a drink of Maple Dessert wine by Jost.

Saturday was cereal and fruit for breakfast. Lunch was a left-over veggie burger. And supper was nachos! You can buy veggie-ground that simulates Hamburg. It’s definitely not the same, but it sure is good with nachos, salsa, green onions, peppers and cheese baked in the oven.

Today I miggggght have had strawberry cobbler for breakfast. But for lunch I made a Teriyaki Tofu Pizza.

Here’s the recipe:

-Pre-baked pizza crust (I used Pillsbury)
-Thick teriyaki basting sauce
-Coarsely grated firm tofu
-Canned pineapple tidbits (I didn’t put these on)
-Medium green or red pepper, sliced
-Fresh bean sprouts
-Thinly sliced green onion
-Grated mozzarella cheese (or soy cheese)

Depending on the crust, cooking times will vary. In this recipe book they recommend baking in 475 degrees for about 10 minutes or until cheese is melted and crust is golden brown.

1 serving has 19 grams of protein and 3 grams of fiber.
Recipe from “Simply Vegetarian” by Jean Pare

You can find lots of vegetarian options at many restaurants…and they will usually be very happy to accommodate you. There’s always a veggie-stir fry option, or maybe a vegetable Panini, salad or veggie burger. Subway offers veggie subs and most fast food places have salads as well. Don’t forget that Chinese restaurants have tons of different platters that accommodate vegetarians.

Jenna :)

"Nothing will benefit human health and increase chances for survival of life on earth as much as the evolution to a vegetarian diet."

ALBERT EINSTEIN (1879-1955)

Dining Out...

Yesterday was my first experience at an all vegan restaurant. Claire and I went for lunch at the Heartwood Bakery in Halifax. It was absolutely delicious! I couldn’t get over the fact that I could order ANYTHING on the menu! The last five years of my life, I’ve been lactose intolerant (which gradually worsened over time)…so even before I became vegan my options on any menu were limited. I could never eat pastas or pizza…and dessert-forget about it!

It took me awhile to decide, but I ended up getting the special of the day:
Maple Roasted Tofu Veggie Wrap with Hummus.

Mmm Mmm Mmm!!! The tofu was roasted to perfection and the wrap was full of flavor. It also came with a side of creamy potato salad with herbs and dill.

Claire ordered the Organic Bean and Veggie Burger on organic kamut focaccia with a side garden salad.
And, this time I could actually order dessert. We split a Chocolate Amaretto “Cheesecake”. (I forgot to take a picture of this one…my mind was somewhere else). I think I was too excited to eat anything with chocolate that was milk-free.

And since I don’t live in Halifax, I ordered a Classic Vegan Pizza (Artichokes, onions, veggies, and their own special caesar sauce) to take home to Pictou County, along with a Coconut Lime “Cheesecake” slice.

All in all it was a successful vegan day!

I would highly recommend the Heartwood Bakery if you are in Halifax.
Here is there link:
http://www.heartwoodbakerycafe.ca/

Jenna :)

Salsa Bean Cakes...

These are ridiculously easy to make and full of flavor! You get the tangy taste of salsa and the kidney beans give it a meaty texture. I eat them with all the same toppings I’d put on my burger. The new whole-wheat thin hamburger buns go well with this patty.



Salsa Bean Cakes

Can of red kidney beans -rinsed and drained (540mL)
1 large egg, fork-beaten (or egg substitute)
1 cup crushed tortilla chips
½ cup medium salsa
2 tsp cooking oil

Mash beans with fork in medium bowl.

Add next three ingredients. Stir well. Divide into 6 equal portions and shape into 3 ½ inch patties.

Heat cooking oil in large frying pan on medium heat. Add patties. Cook for about 5 minutes per side until browned and heated through.

1 patty: 142 calories; 4g fiber; 6 grams protein

Recipe from “Simply Vegetarian” by Jean Pare

Enjoy!

Jenna :)

My Favorite Food Products Right Now...

There is an increasingly new amount of vegan-friendly food out there! Most supermarkets have a designated “Health Food” aisle or a section of meat-free products.
I haven’t had a chance to try everything just yet but here are some of my favorites so far.

Silk-Chocolate Soy Milk
This is a thick, creamy, perfect substitute for a glass of chocolate milk. It’s full of calcium and protein. I have this atleast once or twice a day. Yum!
Almond Breeze- Almond Milk
I think the hardest thing to find is a milk substitute that tastes like REAL milk. This almond milk has a bit of a nutty flavor to it so I add it to my cereal in the morning. It’s perfect, light and fresh. Becel Vegan Butter
This new line of butter tastes exactly like regular Becel. I use it in baking and for spreading on rolls and bread. Another butter that is great for cooking is Earth Balance. I find the taste is great but it’s not as “spreadable” as Becel Vegan Butter.
Kashi Honey Almond Flax Cereal
I have this almost every morning on top of multi-grain cheerios and some fruit. It’s crunchy, tasty and gives me some protein to start the day.

Beans
I am loving beans right now (haha)! They can match the protein of meat, have less fat and cost less. Chickpeas are my favorite right now. I put them in salads, soups and chili. I even made a veggie pie with a chickpea crust the other day.
I think I was always afraid to eat beans…because we all know “beans make you fart!” But, there are specific ways to cook them to reduce the gas…and they just clean out your system better than meat. So the more you eat them, the more your body will appreciate you for it.

Rice
Organic brown rice with sea salt…yumm. There are so many recipes to spice up your rice. Adding lentils, vegetables…and well, spices!

Yves Meatless Chicken Cutlets
These are great for a caeser wrap or a stir-fry. Tastes just like chicken if your craving it!

Tofurkey Meatless Slices
I use these on a sandwich with veggies and whole grain bread. A classic.

Our Compliments Meatless Burgers
My dad even approved these burgers. BBQ’d and drenched with sauce—yum, my mouth waters!
Hummus
Hummus has really grown on me. The more I eat it the more I love it. My favorite kind right now is Vegetable Hummus. I’ll eat it with onion wheat crackers or spread it on a pita for a veggie wrap.

Tofutti Cream Cheese
This imitation cream cheese is delicious! I love it on a bagel with some homemade strawberry jam. I can't wait to make a cheesecake--I just need someone to help me eat it haha.

Tofutti Ice Cream Bars
Tofutti has a huge variety of ice cream treats and other products. Great on a hot day :)

I’m a sucker for sweets. Vegan sweets are very easy to make. I can use all of my favorite cookbooks and just substitute the milk for soy and the eggs with egg replacers (a powder). ..and Voila!

These are all great things to help you get started. I've only just stepped into the world of different recipes (stuff I've NEVER eaten before). I'll keep you updated on my cooking journey and tell you what's good...and not so good.

Happy Eating!

Jenna

Personal Stories...

I would love to hear from anyone else who is vegetarian or vegan. People's stories are always inspiring to hear. Please email me and I'll post them so others can read :)

My journey is still a very new one. I pretty much became vegetarian overnight. I first saw Jonathan Safron Foer (Author of “Eating Animals”) on Ellen. He made such good arguments and shared some heart wrenching information. Then I watched Oprah’s show where she did a segment on the movie “Food Inc” and interviewed some well known authors including Michael Pollan. She also featured Alicia Silverstone and her new book “The Kind Diet”. I knew I wanted to learn more so I decided I would start on my research. But, that night Tyson had already cooked a meal for us (he loves to cook-what a great guy). I don’t remember what the side dishes were, but we had pork slouvaki on a stick. I remember taking the first bite off of that stick, and could only think of the backside of a pig. As I chewed and chewed, I thought of it more as muscle of an individual, rather than just “meat”. I couldn’t finish it (much to Tyson’s dismay because he thought he didn’t cook it correctly).

Even thinking back, I could never eat ribs because it was too personal for me. Eating meat off of a rib and breaking them apart made me shiver. I could never cut meat. I hated to handle it and felt horrible when I saw a vein inter-coursed through my chicken. Subconsciously I think I always felt bad eating meat…but it is socially acceptable. So, I just accepted it and never tried to step out of the box.

It was the hardest during my research phase. I was trying to eat meat substitutes until I got some recipes down pat. Plus, I think I just wanted to find some excuse that it would still be okay to eat meat. But, after seeing all the facts I just decided I couldn’t take part in animal suffering anymore. I didn’t want dead animals in my body. I am constantly reading and doing research. I still don’t know all there is to know…but I do know enough to make me become vegan.

To this day I don’t “crave” meat. I crave the convenience of it though. It was so easy to stop and get a burger when I was hungry. Now I have to plan ahead or look out for restaurants with vegetarian choices…but I feel better for it. Mentally and physically.

Like many other vegans, I only gave up meat to start with. I was still eating milk products (even though I am lactose intolerant….products like Lacteeze and lactose free cheese are still real milk products-just with the lactose taken out). I was also buying free-range organic eggs. But after diving deeper into the billion dollar industry that is factory farming, I learned that the milk and egg industry also perpetuate the system. I will post another blog about this in the future.

I guess now would be a good time to post some definitions (these are by no means the "technical definitions").

Omnivore: Eats everything
Vegetarian: Eats no animal meat. There are different types
of vegetarian diets. Some exclude milk or eggs. Some still eat fish.
Vegan: Eats no animal meat. Eats no animal bi-products (no
eggs, no dairy).

So if you’re looking for a healthy alternative, buy local! Buy organic. Buy eggs from a farmer down the street and it wouldn’t hurt to try some almond or soy milk in your coffee or cereal. Eating a variety of veggies and fortified milk-free drinks are more than enough to supply you with the calcium you need. Or, try a vegetarian meal once a week. All those tiny steps are helping to save the planet…and an animal’s life.

I am still in the early stages of figuring out the easiest and tastiest meals for me. I will soon be posting some easy comfort food recipes…along with what staple products I use in my everyday diet.

Jenna :)

Giving a Damn is Sexy!

Going vegan is a healthy diet, it prevents animal suffering and saves the planet. What more could you ask for? Here’s an online video of Ellen explaining why she and Portia decided to go vegan.

http://www.youtube.com/watch?v=UeSA2j4oiDA

Here are some famous celebs that are vegan/vegetarian:

Alicia Silverstone
Andre 3000
Alyssa Milano
Carrie Anne Moss
Carrie Underwood
Chris Martin
Casey Affleck
Elijah Wood
Ellen DeGeneres
Kristen Bell
Josh Hartnett
Natalie Portman
Pamela Anderson
Portia de Rossi
Tea Leoni
Prince
Toby Maguire
Vanessa A. Williams
Weird Al Yankovic
Woody Harrelson
Zooey Deschanel
Alanis Morissette
Barry White
Brandy
Bryan Adams
Erykah Badu
Fiona Apple
Jason Mraz
Joan Jett
K.D. Lang
Moby
Nelly
Phil Collins
Shania Twain
Sinead O'Connor
Leona Lewis

All these sexy stars are rocking a meat-free diet! Stand up and make a difference! What are you waiting for? :)