Latin American gastronomy is the result of traditional
indigenous cuisine enriched by ingredients that Spaniards, Africans,
Portuguese, French, and people from other cultures brought on their arrival to
Latin America. The diet of indigenous people used to be rich in plant foods
with moderate quantities of insects, fish, and meat. They did not use to
consume milk, cheese, or other dairy products, yet they were apparently able to
get enough calcium from their diets.
Thanks to the climate of Latin America, this region has
provided the world with an abundant variety of plant foods high in calcium. In
addition, indigenous people from the region that is now Mexico, Guatemala, El
Salvador, Honduras, and Nicaragua, enriched Latin American gastronomy by
developing a cooking technique called nixtamalization, which enhances maize
(corn) flavor while improving its nutritional properties.
Some traditional Latin American dishes made with good
sources of calcium are shown in the table in this article. To see article, go
to:
Each issue of Vegetarian Journal features a column titled Nutrition Hotline. In
the latest issue guest writer Camryn Bell addresses the question: What do I
need to do to make sure I can continue to follow my vegan diet in the five days
that I will be in the hospital?
It’s the time of year to
bring nature inside, to perk up the air and the indoor scenery. Parsley is an
easy way to do this. Place a few pots of these perky plants around the house to
cleanse the air and the palate. Parsley can be displayed as a spritely bouquet,
mixed with other fresh herbs (such as basil, rosemary, or sage), or with dried
flowers or grasses, or as a potted plant.
There are two main types of
parsley: flat and curly leafed. Curly parsley, when stored properly, is very
crisp. This crispiness adds texture and color when added to dishes just before
serving. Curly leafed parsley holds its shape best under refrigeration, when
wrapped in a damp towel. Flat parsley is the “flavor” parsley. Flat parsley is one of the essential
ingredients in the classic bouquet garni, or packet of herbs and spices used to
flavor broths and just about any savory dish. Combine flat parsley with
tarragon, chives, and chervil, and you have the traditional French flavoring
blend of “fines herbes,” or fine herbs,
which can be cooked with or sprinkled on steamed, grilled, or roasted
vegetables, potatoes, mushrooms, and grains.
Chopped and added at the last
possible second, parsley perks up sauces and salads. There is very little that
does not spiff up with the addition of parsley: think rice dishes, vegetables,
scrambled or grilled tofu, pasta, or seitan steaks. Parsley can serve as a
back-up to basil in pestos. Deep-fried for a split second, curly leaf parsley
makes an even curlier garnish. Think of a cuisine, such as Middle Eastern,
Eastern European, Central American, or South East Asian, and parsley is there.
Persillade and gremolada are
two well-known sauces which have parsley as one of the main ingredients.
Persillade, a French sauce, is a sautéed mixture of finely chopped parsley and
fresh garlic. Persillade is used as a finishing touch for grilled foods. Gremolada
is a Milanese condiment made of sautéed parsley, garlic, lemon, and orange zest.
This mixture can be spread over veggie burgers or roasts just a few minutes
prior to removing from the grill or oven, or used with breads (as in garlic
bread), soups, or sauces. If you are watching your sodium intake, try a parsley
blend of finely minced dried parsley, marjoram, and thyme.
Parsley is mentioned often
throughout history, and not only for its culinary and medicinal properties. The
early Greeks made crowns of parsley to bestow upon the winners of sports
competitions, in the same wat that bay wreaths honored the Roman Olympians.
Parsley is used in the Jewish celebration of Passover as a symbol of spring and
rebirth. Parsley is mentioned as one of the plants in the gardens of
Charlemagne and Catherine de Medici. Rumor has it that Medici is responsible
for popularizing parsley when she brought it back to France from its native Italy.
As far back as Hippocrates, the “first” physician,” parsley was used in
medicinal recipes as a general “good for what ails you” tonic.
Parsley is rich in vitamins
and minerals, particularly vitamins A and C, and in antioxidants. The high
chlorophyll content seems to act as a breath freshener. Researchers have
isolated a compound, apiol, which is now used in medications to treat kidney
ailments and kidney stones.
Parsley is best used fresh,
but can also be used frozen or dried. If you have an abundance of fresh
parsley, you can freeze for later use by washing, patting dry, and freezing,
leaf and stem, covered, in a single layer. Parsley may be dried by washing,
patting dry, removing stems, spreading on a baking sheet, and drying in a low
oven, around 200 degrees. Store dried parsley in an air-tight container. With
so many ways to use parsley in the kitchen, it might be nice to grow a pot or
two of each variety.
– Sharing a veggie cooking video and vegan recipes.
– A vegan friendly cartoon for Thanksgiving, as well as a vegan-friendly
commercial for Christmas.
https://www.facebook.com/groups/VRGparentsandkids/ is intended to be a group that offers support for
families raising children on vegan diets and for vegan kids. We envision it as
a place to get advice about a wide-variety of topics: pregnancy, birthday
parties, school lunches, Halloween, non-leather apparel, cruelty-free products,
summer camps, and more. Please use it as a place to share your wisdom, seek
advice, or just find a sympathetic ear. The goal is to offer support.
Consequently, any profane, defamatory, offensive,
or violent language will be removed. Feel free to disagree, but do so
respectfully. Hateful or discriminatory comments regarding race, ethnicity,
religion, gender, disability, sexual orientation, or political beliefs will not
be tolerated. We expect that posts should relate to vegan diets and lifestyles.
The Vegetarian Resource Group reserves the right to monitor all content and ban
any user who posts in violation of the above rules, any law or regulation,
SPAM, or anything otherwise off topic.
Please share this information
with any veggie families that you know! Thanks.
Posted on
December 31, 2020 by
The VRG Blog Editor
By Reed Mangels, PhD, RD
When I was teaching undergraduate nutrition, I asked
students to plan a one-day menu for a 5-year old vegan. Note, that these were
non-vegetarian dietetics students. Here’s what one of them submitted:
Breakfast
English muffin sandwich with scrambled tofu and veg sausage,
soymilk
Lunch
Soy yogurt with granola, soymilk, apple, baby carrots with
soy butter
Dinner
Stir-fry with edamame, tofu, and broccoli; brown rice;
soymilk; soy-based frozen dessert
Snack
Smoothie with soymilk and strawberries
My comment? This menu seems over-focused on soy. Because of
the student’s apparent misunderstanding that vegans need a lot of soy to get
adequate protein, the menu lacks variety. If we were to replace every serving
of soy with a hamburger, or with a banana, or with a glass of cow’s milk, it
would still be a menu that lacks variety. There’s just too much of one
kind of food. I suggested some changes – replace the yogurt at lunch with
a hummus dip or a bean burrito; try hash-browns or fruit with breakfast instead
of “sausage”; add more vegetables to the stir-fry in place of some of the tofu
and/or edamame; have a fruit-based dessert likes a wedge of watermelon or apple
cake instead of a soy-based dessert; make the smoothie with another fortified
plant milk. All of these changes will add variety. It’s not that there is something
inherently wrong with soy – it’s just too much of a good thing in a menu like
this.
Some parents and caregivers wonder if children should eat
soy at all and have questions about soy safety. The short answer – research
supports the idea that soy is safe for children and that it may offer short-term
and long-term health benefits. In addition, soy foods can add variety if used
in moderation. Of course, children with a soy allergy should avoid products
containing soy.
Soy foods are an excellent source of protein and essential
amino acids; they are also low in saturated fat, free of cholesterol, and high
in unsaturated fat. Soymilk is often fortified with calcium, vitamin D, and
vitamin B12; some brands of tofu are good sources of calcium and may be
fortified with vitamin B12; tofu-based veggie “meats” may be fortified with
iron, zinc, and vitamin B12.
Women who ate moderate amounts of soy foods in childhood and
adolescence, appear to have as much as a 60% lower risk of breast cancer later
in life.1-4 This is especially the case when soy foods were eaten in
childhood.
Another advantage of soy is its versatility. For children
who want to fit in, veggie “bologna” sandwiches and tofu “hot dogs” can make
their lunchbox look like that of their classmates’. Concerns about the safety
of soy for children appear to be unfounded. There is really no scientific
support for claims like soy having a feminizing effect or producing adverse
hormonal effects in children in amounts typically eaten.5-8 Based on
intakes of traditional societies, a couple of servings of soy appears to be
safe during childhood.
References
1. Korde LA, Wu
AH, Fears T, et al. Childhood soy intake and breast cancer risk in Asian
American women. Cancer Epidemiol
Biomarkers Prev. 2009;18(4):1050–1059.
2. Shu XO, Jin F, Dai Q, et al. Soyfood intake during
adolescence and subsequent risk of breast cancer among Chinese women. Cancer Epidemiol Biomarkers Prev. 2001
May;10(5):483-488.
3. Wu AH, Yu MC, Tseng CC, et al. Dietary patterns and
breast cancer risk in Asian American women. Am
J Clin Nutr. 2009 Apr;89(4):1145-1154.
4. Lee SA, Shu XO, Li H, et al. Adolescent and adult soy
food intake and breast cancer risk: results from the Shanghai Women’s Health
Study. Am J Clin Nutr. 2009
Jun;89(6):1920-1926.
5. Messina M, Rogero MM, Fisberg M, Waitzberg D. Health
impact of childhood and adolescent soy consumption. Nutr Rev.
2017;75(7):500-515.
6. Wada K, Nakamura K, Masue T, et al. Soy intake and
urinary sex hormone levels in preschool Japanese children. Am J Epidemiol. 2011 May 1;173(9):998-1003.
7. Maskarinec G, Morimoto Y, Novotny R, Nordt FJ, Stanczyk
FZ, Franke AA. Urinary sex steroid excretion levels during a soy intervention
among young girls: a pilot study. Nutr Cancer. 2005;52(1):22-28.
8. Zung A, Shachar S, Zadik Z, Kerem Z. Soy-derived isoflavones treatment in children with hypercholesterolemia: a pilot study. J Pediatr Endocrinol Metab. 2010;23(1-2):133-141.
Reed Mangels, PhD, RD is a Nutrition Advisor for The Vegetarian Resource Group.
Posted on
December 31, 2020 by
The VRG Blog Editor
By Chef Nancy Berkoff, RD, EdD
To mold or shape rice for an elegant
or fun presentation, select short-grained rice. Pack cooked rice into an oiled
mold, oven-proof cookie cutters, muffin tins, or individual baking cups. Place
the mold in an oven-safe dish with 2 inches of water, open-side up. Bake in a
hot oven for 20 minutes or until set. Allow to cool and unmold.
If you’d like to create rice balls, to use as hot entrée or cold snack,
cook a batch of short-grained, sticky/glutinous, or sushi rice, and allow to
cool. Select one of the blends listed here, and mix with rice. Roll and pat
larger balls for an entrée, smaller balls for a snack. To heat rice balls, wrap
in plastic wrap and microwave for several minutes on medium heat, or place in a
steamer and heat for a few minutes.
Savory:
Green bell pepper, chopped tomatoes,
chopped parsley, and chopped walnuts
Chopped parsley, breadcrumbs, and lemon
juice
Chopped green bell peppers, onions,
celery, pimentos, mushrooms, cayenne, and paprika
Cooked wild rice, minced garlic,
sautéed onions and mushrooms, and dry sherry
Red bell peppers, soyrizo, paprika,
oregano, and shallots
Scallions, water chestnuts or jicama,
cilantro, and soy sauce
Chopped fresh parsley, minced garlic,
curry powder, and olive oil
Forest blend mushrooms and sherry
Sweet:
Pineapple and organic brown sugar or
date sugar
Roasted chestnuts or chestnut purée, cinnamon, and ginger
Minced dried apricots, raisins, and almonds
Shredded coconut, organic brown sugar,
nutmeg, and cloves
Posted on
December 30, 2020 by
The VRG Blog Editor
By Rissa Miller, Vegetarian Journal Senior Editor
1/4 cup Ener-G Egg replacer powder
1/2 cup warm water
1/2 cup dried cranberries, minced
Zest and juice of one orange
3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch ground clove
Pinch salt (optional)
1 cup chilled vegan margarine (we used Country Crock Plant
Butter)
2 cups organic sugar
1 cup vegan eggnog or plain vegan creamer
1 teaspoon vanilla extract
1/2 teaspoon orange extract
Preheat oven to 325 degrees. In a large mixing bowl, whisk
together Egg Replacer powder and warm water until it’s frothy and there are no
lumps. Set aside to allow time to combine.
In a small bowl,
soak chopped cranberries with orange juice and zest. Set aside.
In a medium bowl,
whisk or sift together flour, baking powder, cinnamon, ginger, clove, and salt.
Set aside.
In the bowl with
the frothy Egg Replacer, add margarine, sugar, eggnog,and extracts. Using an
electric mixer, beat wet ingredients until smooth and evenly blended, about 2
minutes (wooden spoon works too, but requires more time.)
Pour dry
ingredients into wet and beat again until just combined. Do not overwork or the
cake will be tough. Well mixed, fold in the cranberries and orange zest/juice.
Set aside while preparing the pan.
Using additional
vegan margarine and flour, coat the inside of a bundt pan first with margarine,
then with flour. Shake out excess flour. Pour cake batter into the prepared pan
and place in the oven. Bake at 325 degrees for 1 hour, rotating half way
through baking. Test with a toothpick for doneness in the middle and add more
time if needed in 2-5 minute increments.
Allow to cool for 15 minutes before inverting onto a cake
plate and serving.
Posted on
December 30, 2020 by
The VRG Blog Editor
Despite the present pandemic, The Vegetarian Resource Group continues to be very busy on a daily basis. Below are some examples of successes and activities. Your support is greatly appreciated! You can donate to VRG at www.vrg.org/donate
Here’s
a sampling of some of our accomplishments and outreach:
● Over 1,200 registered
dietitians visited The Vegetarian Resource Group virtual booth at the national
Food and Nutrition Conference & Expo. Many requested information for
themselves or to use with clients.
● Vegetarian Resource Group Nutrition Advisor Reed
Mangels, PhD, RD, did an interview for Fitbit on vegan athletes, an interview
with Nutrition Action Health Letter about antinutrients, and an
interview with the New York Times about vegan babies and children. Reed
also spoke virtually about The VRG and vegetarian children at the Maryland
Academy of Nutrition and Dietetics Annual Meeting.
● The Vegetarian Resource Group sent in testimony to
the 2020 Dietary Guidelines Committee, care of the USDA Food and Nutrition
Service, encouraging the committee to continue to stress the benefits of vegan
and vegetarian diets, to expand the discussion about benefits of these diets,
and to continue to identify these diets as healthful eating patterns. Helpful
references included in the comments are here: vrg.org/blog/2020/06/19/the-vegetarian-resource-group-sends-in-testimony-concerning-the-2020-dietary-guidelines
●
Reed Mangels PhD, RD supervised a vegan dietetic student in
helping her to complete her internship requirements towards her registered
dietitian certification, when her hospital placement was shut down because of
COVID-19. We
were able to refer a dietitian to a source of information she needed on a vegan
diet for a cancer patient. We found assistance for a person from Argentina who
had technical questions on tempeh production. VRG researcher Jeanne Yacoubou,
MS, added to our ingredient list (whether vegan, vegetarian, or non-vegetarian)
Yellow Prussiate of Soda. See: vrg.org/blog/2020/07/07/yellow-prussiate-of-soda. Jeanne also researched: How
Sustainable is Vegan Leather? See: vrg.org/blog/2020/06/18/how-sustainable-is-vegan-leather
● VRG donated Vegetarian Journal subscriptions to
participants in a 10-Day Vegan Challenge sponsored by the Black Vegetarian
Society of Maryland. We sent 50 Vegan My Plates and 50 Vegan in a Nutshell
brochures for tabling at Easton, PA Vegfest and vegan information to 45
prisoners. Finally, VRG hosted 12 virtual interns over the summer and 12 High
School and College interns this fall. A new batch of interns will start in
January 2021. They all worked/will be working on a number of exciting projects!
This is just a small
sampling of what we are doing at VRG every day. Thank you so much! We couldn’t
do this without your support.
You can also mail
donations to The Vegetarian Resource Group, PO Box 1463, Baltimore, MD 21203 or
call in your donation to (410) 366-8343 Monday through Friday 9am to 5pm EST.
Posted on
December 29, 2020 by
The VRG Blog Editor
Each issue of Vegetarian Journal features reviews of products we really like. The latest issue features reviews of High Peaks Vegan Sausage and Fresh Gourmet Crispy Peppers, and Bright Bars.
Posted on
December 29, 2020 by
The VRG Blog Editor
Are you looking to put a new spin on your New Year’s Eve/Day meal? If so, a
previous Vegetarian Journal article by Anna Lam serves up a number of
creative Southern-style ideas including Cornbread Flapjacks with
Jalapeño-Mayhaw Jelly, Hoppin’ Johns, Turnip Greens, and Seitan Ham.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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