Why Going Vegan Is Good For You And The Planet... Plus You Get To Eat Cupcakes Too!

As I approached my birthday and the idea of getting "older" started to weigh in, my mind began turning to healthier alternatives in my cooking and eating habits.

I have never really taken my health into too much consideration, even after I was diagnosed with severe diabetes, high cholesterol and high blood pressure. Even after having two heart attacks in 2004, I took note, but did not make too many changes to my eating life-style. I cut many things down to moderation, but drastic change, not-so-much.

Maybe it is laziness, or maybe its the old 'bury your head in the sand' idea that I had when I was much younger, and seemed "invincible"; whatever it was, I really didn't put too much effort into creating that kind of change.

When I was younger, I used to be able to think about losing weight, cut down on my portions, and the numbers on the scale dropped down easily and without too much effort. Not-so-much since I hit my mid-thirties. Now it seems everything is taking a lot more effort. And it seems my health is waring more on my body and screaming at me to start paying attention.

So as my birthday loomed large, I began to take note clearly of what was going in to my body as well as start looking at other factors of what I was ingesting.

A couple of my vegan friends began to talk to me about veganism, another friend began to implement it in to her diet. Even Oprah and her entire staff did a one week vegan only stint. I even stumbled upon a bakery here in the Valley that makes vegan cupcakes. Was this some Divine sign that I was supposed to start looking more at this lifestyle?

So, I began to do some research into veganism, and learned that it is not only a much healthier life-style, but it is also healthier for our environment and our planet. What I learned was really eye-opening.

Remove the whole PETA stance and animal rights, etc. (and yes, the idea of killing an animal for my culinary enjoyment does bear a bit of a burden on me, as I am such an animal lover), but instead I looked at the costs to the environment that animal agriculture causes. It was really not something that I had given much thought to previously.

This is what I learned...:


1) Animal agriculture takes a devastating toll on the earth. It is an inefficient way of producing food, since feed for farm animals requires land, water, fertilizer, and other resources that could otherwise have been used directly for producing human food.

2) Animal agriculture's dependence on higher yields accelerates topsoil erosion on our farmlands, rendering land less productive for crop cultivation, and forcing the conversion of wilderness to grazing and farm lands.

3) Animal waste from massive feedlots and factory farms is a leading cause of pollution in our groundwater and rivers.

4) The United Nations Food and Agriculture Organization has linked animal agriculture to a number of other environmental problems, including: contamination of aquatic ecosystems, soil, and drinking water by manure, pesticides, and fertilizers; acid rain from ammonia emissions; greenhouse gas production; and depletion of aquifers for irrigation.

5) In a time when population pressures have become an increasing stress on the environment, there are additional arguments for a vegan diet. The United Nations has reported that a vegan diet can feed many more people than an animal-based diet. For instance, projections have estimated that the 1992 food supply could have fed about 6.3 billion people on a purely vegetarian diet, 4.2 billion people on a 85% vegetarian diet, or 3.2 billion people on a 75% vegetarian diet. [Source]

Ever since watching An Inconvenient Truth a few years ago, I have been even more keen and aware of the environment, as well as doing my part in reusing, recycling, using alternative products in an effort to reduce greenhouse gases. I even changed every light bulb in my house to energy efficient ones, which has actually reduced my electric bill each year.

So when I began my research in to this lifestyle, I was impressed to take the cost to the environment that meat producing agriculture presents.

Turning to my health, I think drinking the glass of milk I did the other night, and the reaction my body had to it (it has long been suspected that I was lactose intolerant), kind of put another peg on the positive side to veganism.

My husband and I discussed the options, and while there are times where I crave meat, for the most part, I can easily do without. We have decided to implement a vegan-ISH diet into our lives. We're starting slowly, we're seeing how it works out.

One of my friends suggested replacing one meal a day with something vegan. When he first suggested this, my thoughts went straight to my bowels and gas-filled intestines from all the beans we'd be eating. But the more I began to ask questions, the more I was told that most things can easily be replaced with a vegan alternative; including *gasp* ice-cream and... cup cakes! Which I tried for the first time this past week when I treated myself to a vegan cup-cake from Cruelty Free Cupcakes located at Joe's Farm Grill in Gilbert Arizona.

I was not quite sure what I expected with the cup-cakes, initial thoughts of something dry and more than likely taste-less or possibly, too sweet. I've tried unleavened cakes at Passover time before, and was expecting something quite... "sandy" in texture and flavour.

So, while I was excited to give it a try, I wanted to make sure I was "ready" for this, cup of milk in hand "just in case". I was so tremendously surprised. Any misconceived notion of "sand", "dried out, tasteless, falling to pieces" cake flew out the window. It was incredibly moist. The Chocolate Espresso frosting was heavenly. I have to say, it was one of the best cupcakes I have ever tried.

The only problem with this new craving, is the fact that all weekend I have been craving more! I would definitely say that they are addicting after only one bite. The fact that they are vegan would surprise even the most discerning of animal product aficionado.

As I watched videos online on "how-to" recipes, I began to see how easy it truly was to replace daily items with vegan alternatives. Gardein makes a whole range of products that are meat substitutes. I have yet to make it over to Whole Foods and check out their selections, but I am pretty excited to give them a try.

I have been using TVP (Textured Vegetable Protein) for several years, and have had great success with it.

So I guess the question arises, am I foregoing meat and all meat product for a complete 100% vegan lifestyle? That is hard to say where I am sitting right now. I have a husband who adores meat with a crazed obsession, and so this experimentation of replacing a couple of meals a week with a vegan alternative, is going to be interesting.

He focuses very much on textures as well as flavours; to date, we've not had much success with tofu which is something I grew up with and love. But in looking at some variations in cooking methods, I think I am getting a better understanding in the versatility that tofu has, and will definitely be getting in to the kitchen to experiment and then see how my husband likes what I've created. And yes, it mainly will consist of "fooling" his taste buds in to believing that he isn't actually missing out on flavour or texture.

As it stands, we're replacing a couple of meals a week with a vegan alternative, in hopes that we'll eventually be eating meat-based products a couple of times a week, and eventually not-at-all.

I'll definitely keep you posted on our new adventure and journey.

Happy Cooking, Happy Eating!

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Links for more information:

Vegetarian/Vegan Starter Kit
"Eating for Life"
"57 Health Benefits of Going Vegan"
VeganHealth.org
Vegan Outreach
Accidentally Vegan
Eating Vegan for the Environment
The Vegan Society 
Vegan vs. Vegetarian - What Kind of Diet is Best For The Environment

The Vegan Club

Shepherd's Pie (with Vegetarian Alternative)

As I sat pondering what to make for dinner looking at photos of friends frolicking in the snow back East, my heart was turned to wanting comfort food. While we may not be covered in snow here in the Southwest, it is still cooler, and tonight we are heading in for a "cold-front". Can you imagine, we're only going up to 55*F tomorrow! Brrrrrr! Yes, I know my friends and family elsewhere are laughing at me now.

Looking in the fridge, I collected a mishmash of ingredients in my head and my mind immediately went to Shepherd's Pie.

Memories of this yummy dish came flooding back as I remembered being a little girl and loving the thick meaty filling topped by creamy, buttery mashed potatoes, and a crispy topping. Some places enabled the crispness of the topping with bread crumbs, while others added to the flavour by making the top au gratin. Either way, I loved it.

It was not until cooking classes in high school that I made my first shepherd's pie. As I grew up in a mixed-race home in Hong Kong, and "English" food did not make too much of an appearance, even with a mother who was part English; it was not something that was made or served at home.

Over the years since I first made Shepherd's Pie, I have created my own version. Historically, it is made from left over lamb, and is pretty much a chop suey of what is in the fridge/pantry.

As it is traditionally made with lamb, when it is made with beef, it is considered to be Cottage Pie. I have only ever made it with beef, but adding chunks of lamb or ground lamb does intrigue me, and next time I make a trip to my halal butcher, I'll pick some up to try it out.

In the UK, many will make a Sunday night roast leg of lamb. The left overs will be cut up into chunks and mixed with the left over veg (and some fresh added), then popped into a pan and covered with a thick layer of mashed potatoes. This truly is a perfect left-over dish. 

I love this dish because not only does it grab nicely to your belly and comforts the soul, but there is always enough left over for lunch the next day, and left overs are always best the following day, in my opinion anyway.

Ingredients:
1 - 1 1/2 lbs ground beef (or mix ground and cubed lamb)
1 lb potatoes, washed, peeled and quartered.
1 large onion, diced
2 cloves garlic, minced
1 cup carrots, diced
1 cup frozen peas
1/2 packet brown gravy mix, mixed according to directions
Pepper to taste
Salt (optional)
1 tsp Worchester Sauce
1 stick butter, softened
1/2 cup milk or heavy cream
1 tsp salt

1. In a heavy saucepan, fry meat until cooked through thoroughly. Drain but do not rinse.
2. Fry onions in the heavy sauce pan until cooked, add garlic. Once the aroma of the garlic wafts up, add the meat back to the pan and stir together well. Add carrots and peas. Add the gravy mix, pepper, and Worchester Sauce, and salt (if using). Stir well to combine everything and then remove to an oven proof dish and set aside.
3. In a separate pot, boil the potatoes until cooked right through (inserting a fork will go in smoothly). Drain and mash potatoes with butter and milk (or cream). Add salt and whip well. Carefully spoon half the potatoes over the meat mixture and smooth out. "Dollop" the remaining half on top and spread unevenly, leaving the top looking rustic. (Alternatively, add the entire amount of potatoes and spread using a fork and then decorate making swirls on top of the potatoes)

NB At this point, you can sprinkle bread crumbs or grated cheese over top.

Put pie into a preheated 350*F oven for 30 - 45 minutes. The top should be browned nicely.

You can serve with a side salad.

Vegetarian Option

I have several friends who are vegetarian, and who often ask me how they can create the same dish in a vegetarian manner. With that in mind, I'd like to offer an alternative for all of my readers who are vegetarian.

1 lb beans  ~ when I have made this, I have done it with a mix of canned kidney beans and garbanzo beans [chickpeas]. I rinse them in a colander to remove the thick starchy liquid.
1 cup lentils, boiled and drained
1 onion, diced
2 cloves garlic, minced
1/2 cube vegetable stock
1 cup frozen peas
1/2 cup carrots, diced
1 cup chopped spinach
Salt and pepper to taste

1/2 lb potatoes, washed, peeled, and quartered
1/2 lb sweet potatoes, washed, peeled, and cut into chunks
1/2 cup soy milk (or regular milk)
1/2 cup vegetable ghee (or regular butter)
1 tsp salt

1. Fry onions until golden brown. Add garlic and when the aroma wafts up, add the vegetables. Crumble the vegetable cube over and cook through.
2. Boil the lentils until cooked through, add the drained and rinsed beans and mash together. Add this to the vegetable mix and mix together well, add salt and pepper to taste. Place in a oven safe dish smooth out and set aside.
3. Boil the potatoes until cooked through. Drain and mash together with soy milk and softened vegetable ghee. Add salt to taste. Spread over the bean and vegetable mix in the same way as the regular pie.

Vegetarian "Duck" and Kai-lan

In Hong Kong, I frequented a vegetarian restaurant quite often with my parents. The amazing thing about this restaurant was that the dishes often seemed to contain "meat". Surprised with this fact, I asked considering they were a vegetarian restaurant, how come there was "beef", "Chicken", "Duck" etc on the menu. I was told that this was not true meat, but rather a meat substitute made with soy bean (to fu) and also with wheat gluten.

Fast forward many years later, and now I live in Arizona and my body has been crying out for more vegetarian dishes. My husband and I went to a restaurant which specialized in Chinese vegetarian cuisine based on Buddhist teaching/living. Once again, I was presented with a menu that contained "meat" dishes which surprised my husband considering he thought we were going to a vegetarian restaurant. Upon asking the wait-staff, learned that this restaurant also made their "meat" dishes with substitute meat made with to fu and gluten products.

The meal was delicious and meat was definitely not missed and we felt as if we had easily enjoyed a full meat meal.

Before leaving, I visited their little "store" which really comprised of a soda refrigerator stocked full with these meat-less meats, and I bought a packet of chicken. It was housed in a container that looked like chicken, and gave the "skin" a real chicken texture to it.

At home a few nights later, I decided to make this chicken, but did not really know what to do with it. I popped each "chicken" piece out onto a baking dish and popped it in the oven. It was not exactly what I had intended it to be... So we never revisited that idea of cooking vegetarian again.

Fast forward a few more years, and I am watching Andrew Zimmern (Bizarre Foods) on a trip to Thailand. And in Bangkok, he sampled some vegetarian meat, and showed how some of this "meat" is cooked in the kitchen of one of the most well-known vegetarian restaurant in Bangkok. Now I had an idea of how to cook with these meat-less meats.

So the other day, while visiting my local Asian supermarket, hit the frozen food section and picked out a packet of "Vegetarian Duck". Then night before last, got down to making my first "real" meal using an idea in my head and figuring out how to cook this duck. The result was really good.

"Buddhist vegetarian chefs have become extremely creative in imitating meat using prepared wheat gluten, also known as "seitan" or "wheat meat", soy (such as tofu or tempeh), agar, and other plant products. Some of their recipes are the oldest and most-refined meat analogues  in the world. Soy and wheat gluten are very versatile materials, because they can be manufactured into various shapes and textures, and they absorb flavourings (including, but not limited to, meat-like flavourings), whilst having very little flavour of their own. With the proper seasonings, they can mimic various kinds of meat quite closely." (Source: http://en.wikipedia.org/wiki/Buddhist_cuisine)

As I cooked this dish, I also added something very unique and different to the Western palate;  fermented bean curd.

Fermented bean curd also called sufu, fermented tofu, tofu cheese, or preserved tofu is a form of processed, preserved tofu used in East Asian cuisine as a condiment  made from soybeans. The ingredients typically are soybeans, salt, rice wine and sesame oil or vinegar, and are sold in jars containing blocks 2- to 4-cm square by 1 to 2 cm thick soaked in brine with select flavorings.

Fermented bean curd can also be added in small amounts, together with its brine, to flavor stir-fried or braised vegetable dishes (particularly leafy green vegetables such as water spinach).

Fermented bean curd has a special mouth-feel similar to certain dairy products due to the breakdown of its proteins which takes place during the air drying and fermentation. Lacking strong flavor, fermented bean curd takes on the aroma and taste of its soaking liquid. The flavor is salty with mild sweetness.

The texture and taste of fermented bean curd resembles a firm, smooth paste not unlike creamy blue cheese. (Indeed, this kind of tofu is sometimes called "Chinese cheese" in English). Refrigerated, it can be kept for several years, during which time its flavor is believed to improve.



Vegetarian "Duck" and Kai-lan

2 cubes of fermented bean curd in red bean sauce

1 extra TBSP red bean sauce (from the curd)
5 cloves garlic, sliced
1/2 onion, diced
2 green onion stalks, chopped
1 lb Kai-lan stalks, sliced
1/2 packet white mushrooms, cut into 1/8
1/2 lb "Vegetarian smoked mock duck"
-- 

1. Heat wok until very hot, add 1 tsp vegetable oil until smoking
2. Add the fermented bean curd cubes, breaking them up and frying them well
3. Add the garlic and onions, cook until onions are semi-cooked through
4. Add kai-lan stalks, stir fry until they are well coated with flavour, then cover and cook for about 3 minutes until stalks are cooked through, add the extra red bean sauce
5. Add mushrooms and cook until mushrooms are semi-cooked, then add the "duck" and mix together well

Serve with steamed rice

Vegetarian Beans and Rice

This is another great and healthy dish, that is also health conscious. While beans have a lot of fiber, they are extremely healthy and have a lot of health properties. However, they can cause people to develop excess gas. A great way to remedy this is to boil the beans with bay leaves and/or ginger which helps reduce that "issue". Turmeric has been used for eons in Ayurveda (traditional Indian health regime) and Chinese medicines; it has a long list of health benefits. The following is an excerpt I got from this site (http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html)

"Turmeric is one of nature's most powerful healers. The active ingredient in turmeric is curcumin. Turmeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumors.

19. Speeds up wound healing and assists in remodeling of damaged skin.

20. May help in the treatment of psoriasis and other inflammatory skin conditions.

Turmeric can be taken in powder or pill form. It is available in pill form in most health food stores, usually in 250-500mg capsules.

Once you start using turmeric on a regular basis, it's fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad. It adds a nice flavor and gives the egg salad a rich yellow hue.

Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant."

Adding turmeric to your diet is a great way to increase your health in your daily diet.


The ingredients for this dish are all inexpensive, that makes it a very filling dish for very low cost; great for those who are on a tight budget, and filled with many healthy properties.


While I am not a vegetarian, I do enjoy eating vegetarian and healthier fare. My husband did not grow up eating the kinds of foods that I did; so when we first met, his tastes were limited, but he was great in wanting to experiment and try new things. When I introduced vegetarian fare to our dinner table, he was not as enthusiastic as he was with other "meaty" dishes. So I had to start getting creative.



I am a recent new Aunty, and my niece's Mum is vegetarian and will be bringing my niece up as a vegetarian. So, I am creating even more dishes that she will be able to create as my niece grows up, as well delicious tastes that you, my reader, will also enjoy... and hopefully, so will your children.


Give this recipe (and other vegetarian recipes) that I am posting, and leave me a comment and let me know how you, and your family, liked it.

Ingredients:

1 cup white navel beans
1 cup black beans (Optional)
1 cup chick peas
1TBSP butter
1 onion, diced
1 TBSP mashed garlic
1 TBSP mashed ginger
2 Sweet potatoes, diced
Chicken powder (can substitute Vegetable bouillon if vegetarian)
Turmeric powder
Salt (optional and to taste)
Bay leaves
2 tomatoes, diced (optional)
2 cups cooked spinach (optional)


Method:

Rinse clean beans and put to soak over night.

Fry 1 onion (diced) in a little butter, add mashed garlic and ginger (ginger helps reduce the gas that the beans create).

Add the beans and cover with water, allowing 3 inches above.

Add 3 bay leaves (this also helps remove the gas which the beans create).

Bring to boil and simmer for approx 45 minutes - 1 hour (you may need to add more water).

Then add 1 TBSP turmeric, 1-2 TBSP sugar (helps cut the bitterness), chicken powder, diced sweet potato (into 1" cubes). Let boil until it boils down... will start to thicken (add more water as needed and cook until the beans are completely cooked through).

Once the beans and potatoes are cooked thru, turn off the heat and allow to sit for a couple of hours. The liquid will absorb into the beans/potatoes and it will become very thick.

You may adjust the seasoning of salt here if you desire.

You can add diced fresh tomatoes, or cooked spinach to this and serve with rice.


**NOTE**

You can also take the bean and sweet potato mix, mash nicely and add an egg or other binding ingredient (add a little chickpea flour to create a mix that can be formed into a patty and will hold), and create delicious veggie burgers. Then fry for a few minutes on each side until a little crisp on outside.

Serve with sliced tomatoes and lettuce, water-cress or alfalfa on a hamburger bun.

Vegetarian Bean Burger

If you are vegetarian, have teenagers who are, or know vegetarians who you like to cook for; and you are running out of things to make and your creativity is wearing out, try these vegetarian bean burgers that I created. They are really delicious and you really do not miss the meat at all.

Following the recipe, I give substitute tips for the dairy and eggs if you are vegan.

Check it out and tell me what you think.



Ingredients:

1 cup white navel beans
1 cup black beans
1 cup chick peas
1TBSP butter*
1 onion, diced
1 TBSP mashed garlic
1 TBSP mashed ginger
2 Sweet potatoes, diced
Vegetable bouillon powder (can substitute chicken powder if you desire)
Turmeric powder
1 TBSP sugar
Salt (optional and to taste)
3 Bay leaves
1 cup chick pea flour (or adjust for consistency)
1-2 eggs (depends on consistency)

Lettuce
Sliced tomato
Watercress
Alfalfa
Sprouts
Hamburger buns


Method:

Rinse clean beans and put to soak over night.

Fry 1 onion (diced) in a little butter, add mashed garlic and ginger (ginger helps reduce the gas that the beans create).

Add the beans and cover with water, allowing 3 inches above.

Add 3 bay leaves (this also helps remove the gas which the beans create).

Bring to boil and simmer for approx 45 minutes - 1 hour (you may need to add more water).

Then add 1 TBSP turmeric, 1-2 TBSP sugar (helps cut the bitterness), chicken powder, diced sweet potato (into 1" cubes). Let boil until it boils down... will start to thicken (add more water as needed and cook until the beans are completely cooked through).

Once the beans and potatoes are cooked thru, turn off the heat and allow to sit for a couple of hours. The liquid will absorb into the beans/potatoes and it will become very thick.

You may adjust the seasoning of salt here if you desire.

Mash the bean mix.

Add chickpea flour and 1 egg. Check consistency - you want the mix to be in such a consistency that you can form nice patty's. You can adjust the flour and egg to make sure you get this consistency.

Fry for a few minutes on each side until a little crisp on outside.

Serve with sliced tomatoes, lettuce, water-cress, alfalfa, and sprouts on a hamburger bun.






* If you are vegan, you can substitute the butter with vegetable ghee or soy margarine

** To substitute egg in the recipe, you can use Ener-G egg replacer