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At Cookshop. Photo: Liz Clayman

This week, New Yorker staff writer (and former New York writer) Ariel Levy released her third book, The Rules Do Not Apply a memoir that elaborates on her award-winning essay Thanksgiving in Mongolia. Since the fake blizzard impeded her book-tour plans, she celebrated in New York by cooking chicken cutlets at home, drinking at El Quijote, feasting on chicken wings, and eating two different cakes at the same party. (Spoiler: Carvel ice-cream cake is still good.) Read all about it in this weeks Grub Street Diet.

Thursday, March 9 I started the day with coffee and chia pudding, which Im extremely into. I first had it earlier this winter at my friend Floras restaurant in South Africa, and I couldnt believe something that delicious could be good for you. Heres how you make it: You dump a can of coconut milk into a bowl. Then you put some chia seeds in there. Thats it. You just wait for it to turn into a delicious pudding that you eat with berries or sliced bananas and, weirdly, a little peanut butter. (It sounds gross, I know, but that peanut-butter-and-banana thing is incredibly tasty.)

At about 2 p.m., I had a pathetic lunch, which is pretty standard for me when Im working from home: some slices of turkey, and an orange pepper that I cut up and ate with the last of a container of hummus. It wasnt pretty.

But dinner was good! My cousin Abigail was visiting, and she brought her friend Lisa who has the best Bitmoji avatar Ive ever seen. (She sort of cheated: The last time she got a haircut, she showed the stylist her Bitmoji and was like, Make me look more like that. And did he ever.) I made what I always make: white-bean-and-kale soup from a recipe in The Moosewood Cookbook, to which I add bacon. Sorry, but it just makes it delicious. I served it with a good baguette and lots of pretty radishes. Abigail brought some okay hamantaschen and a lot of great wine; I was ever so slightly hungover the next morning.

Friday, March 10 Made my usual Illy coffee in a blue Moka pot on the stove, and had a little chia pudding. (I make vats of it and keep it in the fridge.) I begin almost every day by drinking my coffee, while I Skype with my special friend, Dr. John, who is taking his lunch break at that time of day in Lagos, Nigeria, where he runs a clinic when hes not here with me in New York.

There was a light snow happening, and it was very pretty watching it through the giant windows at Cookshop. My friend Matt came and met me for lunch. We both had the grilled-chicken salad, which is excellent. I get it a lot (my apartment is only a few blocks away from there). The salad has a lot of toasted pecans on it and Im not that into nuts, so I let Matt eat mine, as well as his. He also ate the little squash bits off my plate when I went to use the restroom, and that was neither authorized nor appreciated.

I had dinner that night at an Israeli restaurant Id never been to before, Bar Bolonat, with Sarah McNally who has a great bookshop in Nolita, where Im giving a reading from my new book in April. We had fried olives to start, and I thought they were good, not great, and that they looked a lot like deer turds. But this fried Japanese eggplant Sarah ordered was really good they make it with harissa and little fried-shallot bits. They do the food family-style there, which is to say that everything comes out as its ready, the assumption being youll share it all. But Sarah is a vegetarian, so there was a regrettably long period during which my hunk of brisket got cold, as we waited for her chickpea gnocchi to show up. (Go ahead, she said. But what am I, an animal?) When I finally got to dig in, the brisket was nice and shred-y like I like it to be, but maybe a tad sweet for my taste. And speaking of sweet, they brought us a dessert on the house: this chocolate pudding with something they called a pretzel tuile for some reason. It just seemed like an extremely thin cookie to me. Tasty.

Saturday, March 11 I made my Illy coffee and took a break from chia pudding because I had some smoked salmon in the fridge, which I ate with scrambled eggs. Delicious. I FaceTimed with my dad while I was eating because he loves lox and eggs, and he used to make it for me when I was a kid, sometimes on weekend mornings.

I didnt have lunch because I knew I was having an early dinner that evening which turned out to be merely the beginning of an epic eating orgy. It all started innocently enough with sushi at my friend Erikas new apartment in Brooklyn Heights. Her twins are 4 years old, so we wanted to have dinner with them before their bath, and that was all well and good.

But then at 8ish, when she put them to bed, I moved on to Park Slope, where my friend Elisa was having people over for her birthday. Thats where the shit hit the fan. She had these incredible chicken wings from a place called Wangs, and I ate somewhere between three and 70 of them. (In my defense, it wasnt just me. None of us could leave those Wangs wings alone.) Plus, she had a Carvel ice-cream cake. I hadnt eaten one since I was 19, when Elisa herself had gotten one for me. Well, theyre as good as ever. To make matters worse, Elisas sister-in-law had baked her this incredible cake, which she served with caramel sauce and fresh whipped cream. It was an absolutely brutal pig-out of a night.

Sunday, March 12 In penitence, I went to yoga at the Shala near Union Square as soon as I woke up on Sunday morning. When I got home, I made a punitive smoothie of kale, yogurt, and frozen berries (heavy on the kale), and I used the last of my Illy to make a little Moka pot of coffee. I talked about the previous evenings face-stuffing on Skype until Dr. J said, Youre boring me to tears. Can we please talk about something else?

I worked in my apartment that afternoon and ate only the most virtuous and rabbitlike snacks: a yellow pepper, some radishes, a couple carrots.

For dinner, I made the rest of the lox and eggs.

Monday, March 13 I was supposed to head to D.C. to do a reading at a venue called Sixth and I, but they canceled because of the dreaded, incoming blizzard. So, suddenly, I had plenty of time to do some cooking, and to use all the food in my fridge that was nearing the end of its life. For instance, I had some chicken cutlets that I made according to a recipe from Lidia Bastianich I saw her do it on Channel 13 years ago, and Ive probably prepared it once every other week ever since: You dredge the chicken in flour, salt, and pepper, and then fry it until its golden brown in olive oil with garlic slivers. Then, you toast some capers and red-pepper flakes in the pan; and for the grand finale, you turn the heat up really high, and throw in some red-wine vinegar that makes a giant, eye-stinging cloud of vapor. Ive regretted making this dish more than once in poorly ventilated kitchens. But on this occasion, it was fine because I remembered to turn on the fan, and there was nobody there to complain about it.

I ate some of the chicken for lunch with a red-cabbage slaw I love, which is really just a sliced-up cabbage soaked in oil, vinegar, and salt. But its so good for you! Tasty, too.

I went for dinner at my friend Deborahs apartment in Tribeca; she made a pasta with sausage and broccoli rabe for me and her kids. She served it with grated cheddar either because youre supposed to or because she was out of Parmesan, I never got to the bottom of that. Then we looked at these beautiful brooms that Deborah had made at a kind of craft camp in North Carolina. It was all very cozy, and I almost slept over, but her son, Nate, scared me by saying Id never get home the next day because of the fake blizzard.

Tuesday, March 14 My book came out! I started the day with my coffee and, of course, chia pudding, watched the blizzard coming down outside, and read my reviews on the interweb.

I ate the leftover Lidia chicken and red cabbage for lunch, and did a little work on this profile Im writing on the novelist Elizabeth Strout. Then at 5 p.m., my friend Adam and I went to walk his dog, Grace, who I really think is extra cute. She looks like shes part schnauzer, part supermodel, and part rat. And shes just the sweetest; nobody can resist her which came in handy because we got cold pretty quickly and ducked into El Quijote for a drink at the bar.

They let Grace sit by our feet, after Adam showed the matre d her bogus service-dog credentials on his iPhone. Adam lives in Chelsea, too, so we often go to El Q. together for a festive drink. We used to eat there pretty often, too, but the only thing I really like are the collard greens, and thats not much of a meal. Anyway, Adam got me a drink to celebrate my book release, and then we thought about going to visit it at the Barnes & Noble near Union Square, but there was just too much snow and slush for that. We said good-bye on the corner of 22nd Street and Eighth Avenue, and I watched Graces cute, little, rat-tailed ass bounce away in the snow.

Just for the heck of it, though, I went by my favorite store in the neighborhood, 192 Books on Tenth Avenue, before I went home. I thought for sure theyd be closed for the snow day, but to my surprise, there was Todd, the owner, shutting up shop just as I got there, and there was my book in the window.

This Avocado Is Actually a Brand-new Dessert From Alex Stupaks Empelln

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The organization delivers meals to the elderly, disabled, poor, veterans, and others unable to leave their homes.

Using the activated charcoal filter also means I dont need to buy plastic filters ever again.

Nearys, in Manhattan, has been a neighborhood staple since it opened on St. Patricks Day, 1967.

Nominees include Vivian Howard, Questlove, and Peter Meehan.

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Ariel Levy Has Discovered That Carvel Cakes Are As Good As Ever - Grub Street

What would be the best environment, diet, and hobbies to raise a mathematician? originally appeared on Quora - the place to gain and share knowledge, empowering people to learn from others and better understand the world.

Answer by Alon Amit, Ph.D in Mathematics, on Quora:

The best environment to raise anyone in is a healthy, loving, caring, and stimulating one. Children have interests and inclinations, and the best thing we can do is help them find what these are, and gently push them to learn and explore them. We should also expose them to as many interesting things as we can, to improve the chances that they find something they truly enjoy and love.

Mathematics is a fine thing to expose a child to, in various ways, at different ages. Some will quickly develop a keen interest in it. Others wont. And that's ok. If your goal is to raise a mathematician and your child doesnt seem interested, you wont raise a mathematician. Or maybe you will if your child discovers math in college. That isn't exactly up to you. You can expand their horizons, but you cant set their path.

If you have a child thats genuinely interested in mathematics, or if you wonder if they are and wish to give it a shot, theres plenty of books, websites, and activities to help with that. Which one is suitable for them depends on too many things, and I cant write down a full list that would cover every scenario. Consider books by Martin Gardner, the wWebsite AoPS, any Math Circles in your area, or games like Set, Tangram, and Castle Logix,. Should a teacher or tutor who know what theyre doing, and of course, if you live in San Francisco, and youre certain your child truly loves math, Proof School.

Kids who love math hardly ever love only math and are often led to discover math through other activities. Try physics, playing a musical instrument, programming, astronomy, language games, robotics, sports stats, science fiction, or anything you have access to that a child may get hooked on. If love or curiosity of math comes out of it, excellent; if not, that's okay as well.

The best diet to raise anyone with is a healthy, balanced nutrition thats mostly real food, and has plenty of plants. Im not aware of any diet that would promote a child becoming a mathematician, and I seriously doubt there is one.

I would cautiously venture that theres little to no commonality between the childhood or adult eating habits of world-class mathematicians likeMaryam Mirzakhani, Ng Bo Chu,Vaughn Jones,Alexander Grothendieck, andRobert Aumann.

This question originally appeared on Quora - the place to gain and share knowledge, empowering people to learn from others and better understand the world. You can follow Quora on Twitter, Facebook, and Google+. More questions:

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What Diet, Environment, and Hobbies Can I Provide My Child to Make Them a Mathematician? - Huffington Post

Brittany Anas, Special to the Statesman Journal 2:01 p.m. PT March 17, 2017

Salem Mayor Chuck Bennett and Kaiser Permanente Health Coach Kara Lee shop for food for his plant-based diet.(Photo: Alex Milan Tracy)

Salem Mayor Chuck Bennett made a personal vow to try, for two weeks, a plant-based diet.

His motivation? Lose a little weight and adopt some healthier eating habits. So, over the course of 14 days, he gave up meat, processed foods and, for the most part, dairy. (Almond milk tasted funny in his tea and coffee, so his one cheat was a splash of milk here and there. If he had a do-over, he said, he would have bought soy milk, which he learned has similar consistency to cows milk).

Bennett, along with dozens of others who were curious about a plant-based lifestyle, took part in the challenge that was led by Kaiser Permanente Northwest. Scaling back on meat, processed foods, dairy and sugar and filling up instead with vegetables, whole grains and fruits has several health benefits, according to Kaiser Permanente Health Coach Kara Lee. The benefits, she said, include lowering your blood pressure, reducing your risk for heart disease and preventing cancer and diabetes.

The challenge included discussions on a Facebook group, the opportunity to pose questions about plant-based diets to Kaiser health coaches, as well as a Healthy Hour meet-up at LifeSource Natural Foods. Plus, during the challenge, participants shared recipes and tips. Among them: Its not impossible to do a Disney vacation on a plant-based diet, nutritional yeast is a delicious seasoning and nuts, seeds, beans, legumes and corn on the cob are among the many great plant-based protein sources.

In mayoral fashion, Bennett reported back at the end of the challenge. He lost 5 pounds as a result of the challenge, plus he learned how to incorporate more quinoa and vegetables in his meals.

But there were some surprises, too. Bennett said following the plant-based diet helped him sleep better and boosted his energy. He also thinks his tastebuds changed some too, because now sugary foods taste overly sweet and the hot Italian sausage he tried to indulge with at the end of the challenge was way too heavy.

Going forward, I plan to cut way back on meat and eat a lot more vegetables as a part of my basic diet, Bennett said. Ill also continue to avoid refined sugars and have minimal oils. I did this to rebalance my diet.

Using food as preventive medicine

Salem Mayor Chuck Bennett shops for food for his plant-based diet.(Photo: Alex Milan Tracy)

A plant-based diet differs some from a vegan diet. While both eschew animal-based proteins, including fish and eggs, and dairy, vegan diets also eliminate animal by-products such as honey. In a plant-based diet, honey is allowed and can be used as a unrefined sweetener. But, plant-based diets go beyond vegan diets by eliminating processed foods, added oils and refined sugars.

A few tricks Bennett picked up during his two-week experiment included flavoring his baked potato with salsa instead of butter before council meetings. He also discovered Walerys Pizza has a great salad bar. And, hes in the habit of eating oatmeal rather than eggs and bacon for breakfast.

The Space Concert Club now open

Even if you dont adopt a full-on plant-based diet, the American Heart Association recommends trying some flexitarian tactics, such as eating some meatless meals throughout the week. If youre craving a burger, the association suggests you swap it out for a grilled portabella mushroom burger. Other tips include eating less meat, choosing leaner cuts and limiting your red meat consumption for special occasions.

Eating meat can increase your risk of certain cancers. The World Health Organization in 2015, for instance, found that eating processed meats like hot dogs, ham and bacon can increase cancer risk, especially colon risk. Diets that are high in fatty, red meats also can raise cholesterol, increasing heart disease risks. Meanwhile, plant-based foods have potential to do the opposite, with antioxidants lowering everything from cancer risk to blood pressure.

Susan Corzilius, a family medicine doctor with Kaiser, was among the plant-based challenge participants. Prior to the challenge, she said, she ate a vegetarian diet about half of the time, with meals that typically included a salad, vegetable and protein source.

During the challenge, she made several plant-based dishes, like roasted cauliflower curry soup, vegetarian chili, a Mexican quinoa dish and curried chickpeas.

Going forward, I would prefer a vegetarian diet but understand the transition can be initially slow with others living in the home, she said.

In fact, thats a barrier for many looking to adopt a plant-based diet, according to a Kaiser Permanente Northwest health survey of 315 Salem-area residents. The survey, which was released last month, found that 41 percent of women and 25 percent of men were concerned not everyone in their family would enjoy plant-based meals.

The biggest takeaway for Bennett was just how important planning is, to make sure restaurants have plant-based menu options available and to ensure he had his pantry and refrigerator stocked with healthy staples.

Its all about conscious eating, Bennett said. Getting enough protein isnt the biggest challenge. The biggest challenge is pre-planning your meals.

Salem Mayor Chuck Bennett and Kaiser Permanente Health Coach Kara Lee shop for food for his plant-based diet.(Photo: Alex Milan Tracy)

Kara Lee of Kaiser Permanente addresses some of the most common questions about plant-based diets.

Q: What are some benefits to switching to a plant-based diet?

A: A plant-based diet can help people lower their blood sugar levels and prevent conditions such as cardiovascular disease and diabetes, Lee said. She also works with patients who have survived cancer and are in remission who switch to a plant-based diet to prevent recurrence. Eating a plant-based diet is also a great way to prevent, manage or reverse diabetes, she said. Also, some of her patients are already in optimal health but take on the diet to help maintain their overall health. Lee has also seen plant-based diets help curb a number of medical concerns including gastroesophageal reflux disease, or GERD, and irritable bowel syndrome. Many patients even say the diet boosts their energy and helps them sleep better.

Q: How much protein do men and women need, and what are some good plant-based sources of protein?

A: Calculations for how much protein you need is based on an individuals body weight, Lee said. But, a good baseline is about 46+ grams per day for women and 56+ grams per day for men. You can get 12 grams of protein in cup of chia seeds and 5 grams of protein in cup of walnuts. A cup of cooked lentils packs 18 grams of protein and the same amount of black beans has 15 grams of protein. When it comes to grains, 1 cup of cooked whole-wheat couscous has 6 grams of protein and the same amount of quinoa has anywhere from 5 to 8 grams of protein. As far as veggies go, corn on the cob, potatoes with their skin, oyster mushrooms, collard greens, peas, artichoke, broccoli and brussel sprouts are your best protein bets.

Q: What are some good plant-based calcium sources since cheese and milk arent considered plant based?

A: A good indicator if a veggie is loaded with calcium is its green (the darker, the better) and leafy, Lee said. Collards, broccoli, brussel sprouts and kale are all great green sources of calcium. Other plant-based sources high in calcium include beans, figs, raisins, navel oranges, butternut squash and sweet potatoes. If youre looking for a calcium-fortified plant-based milk, some options include unsweetened almond, coconut, soy, rice and hemp milks, Lee said. If youre transitioning off of animal-based milk, try soy milk, she said. The color and consistency are somewhat similar to cows milk.

Q: Can people expect to lose weight on a plant-based diet?

A: The short answer, yes, depending on how much you embrace a whole-foods plant-based diet. Youre naturally reducing foods in your diet that are high in fat, calories, refined sugars, sodium and processed foods, which will help you lose weight, Lee said. But weight loss is different for every person. This isnt a quick fix diet, Lee said. This is a lifestyle way of eating.

Q: What are some mistakes that you see people making when they switch to a plant-based diet?

A: Over the years, people have been conditioned to eliminate carbohydrates from their diets, Lee said. But theres a big difference between those simple carbs (ahem, Cheetos!) and complex carbs, like sweet potatoes. Your body actually needs those complex carbs, which fuel our bodies and provide energy. The lesson here? Dont fear good carbs! Baked potatoes, sweet potatoes, as well as red lentil, black bean or whole grain pastas can all be part of a balanced, plant-based diet when you eat them in moderation, Lee said.

Q: What are some great plant-based snacks?

A: Grab some fruit for a sweet, satiating snack, Lee said. Or, you can go for some veggies like celery, carrots or broccoli dipped in oil-free hummus. Another idea? Whole grain toast with avocado and tomato, she said. During your next movie night, enjoy some popcorn without the butter. Pop the whole grain on the stove or microwave, rather than going for the packaged microwaved popcorn, Lee said. To give your snack some flavor, take a look at your spices, including nutritional yeast, and get creative. Some lime juice, lime zest, chili powder and cumin can give your popcorn a burst of citrus and spicy kick, for example.

Q: What are some staples you should have in your pantry?

A: When it comes to dried foods, Lee suggested stocking up on lentils and no-sodium or low-sodium beans, as well as brown, black or wild rice, quinoa and whole-grain pastas. Low-sodium veggie broth is a good staple to help make soups and stir-frys, she said. Also, stock up on fruits and vegetables fresh or frozen.

Great Grain Burger(Photo: Kaiser Permanente)

Good news, burger lovers! If you want to try a plant-based diet, you can still enjoy a burger night.

These patties are stuffed with veggies and whole grains, including brown rice and bulgur. For those new to the plant-based lifestyle, bulgur is a great pantry staple. Not only can it be used to make these tasty burgers, but its also a main ingredient in tabbouleh, and you can mix into your salads to up the fiber content. Thats because bulgur is a belly-filling fiber, clocking in at a remarkable 8 grams per cup.

Ingredients

cup uncooked brown rice

cup uncooked bulgur

1 tablespoon salt-free seasoning blend

teaspoon poultry seasoning

2 cups water

2 cups finely chopped mushrooms

cup old fashioned oats

1 cup shredded vegan mozzarella cheese

cup reduced fat vegan cheddar cheese

cup finely chopped onion

cup tofu cottage cheese

cup egg substitute

2 tablespoons minced fresh parsley

1 teaspoon salt

teaspoon dried basil

teaspoon celery seed

3 teaspoons canola oil divided

12 sandwich rolls (optional). You can also use lettuce leaves for buns.

Lettuce leaves and tomato slices, optional

Directions

In a saucepan, combine the rice, bulgur, seasoning blend. poultry seasoning and water; bring to a boil. Reduce heat: cover and simmer for 30 minutes or until rice is tender. Remove from the heat; cool completely. Transfer to a bowl; cover and refrigerate until chilled.

In a large bowl, combine the mushrooms, oats, vegan mozzarella cheese, vegan cheddar cheese and onion. In a food processor, process cottage cheese and egg substitute until smooth; add to the mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture. Shape 1/2 cupfulls into patties.

In a large nonstick skillet, cook four patties in 1 teaspoon oil 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato slices. Enjoy!

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Give a plant-based diet a try - Statesman Journal

Trimming the fat in government is great, but you may want to think twice before cutting it out of your diet. For an increasing body of research indicates that a more traditional menu replete with foods such as butter and whole milk is more healthful than the lean fare prescribed during the last few decades.

The latest study concerns one particular disease, cystic fibrosis (CF), and finds that Canadians suffering from it live on average 10 years longer than their American counterparts. Among the reasons for this difference, say researchers, is the high fat diet, emphasizing cheeses, fish and nuts, recommended for Canadians with cystic fibrosis since the1970s, writes CBC News. The United States didnt prescribe the higher fat diet for CS patients until the 1980s.

CF is a serious disease, the result of a defective gene causing a thick buildup of mucus in the lungs, pancreas and other organs, informs the Cystic Fibrosis Foundation. CF is progressive and leads to persistent lung infections and limits the ability to breathe over time, the site also tells us.

A quarter century ago, life expectancy for sufferers was only 17; now its 40.6 years in the United States and 50.9 in Canada partially because of the change in diet.

Yet some researchers say that eating more traditional, higher fat foods is beneficial for everyone, contrary to the last few decades diet dogma. This is no surprise. As American Thinkers Dr. Thomas Lifson writes, The advice of the experts has been so frequently wrong that the federal government's dietary guidelines have repeatedly been revised. The food pyramid that recommended lots of grains islong gone, replaced by something calledMyPlatefrom the U.S. Department of Agriculture. Pushed by Michelle Obama, of course formerly our national food scold, and more an impetus for thrown away school cafeteria food than anyone else in the nation's history.

Lifson also points out that as a result of the anti-fat diet dogma, fat-free and low-fat foods have crowded supermarket shelves for decades, even as we get fatter and fatter. I have learned to skip them, not only because they don't satisfy the palate or the sense of hunger, but because I worry about the health effects of whatever is used to substitute for fat.Does it make sense that something the body craves, that nature supplies in abundance, and that traditional cuisines from around the world use is totally bad?

In fact, it may largely be good. The BMJs Open Heart journal published research suggesting that official warnings against the consumption of saturated fats like those found in butter and full-fat milk are based on flawed evidence and should not have been introduced, reported the Telegraph in 2015.

The same year, a book co-authored by a scientist, a nutritionist, and a chef explained how we can load up on butter, cheese and cream, while staying healthy and miraculously losing weight, the Telegraph also informed. It quotes the chef as saying that you have to get comfortable with the idea that everything you thought was unhealthy, is not.

This may sound much like the futuristic 1973 comedy film Sleeper (video below), in which incredulous scientists say that the 1970s notion that deep fat, steak, cream pies, and hot fudge are unhealthful is precisely the opposite of what we now know to be true. But this was art (almost) imitating life.

In 2004s The Inuit Paradox, Discover magazine noted how the Eskimos traditionally had the ultimate unbalanced diet; they had a high-fat, high protein menu consisting of things such as seal, walrus, moose, caribou, and whale blubber and, well, rest assured they dont have 22 different words for vegetable (they hardly ever saw one). Yet their rates of hearts disease and other comfort diseases were extremely low.

Now that theyre living a modern lifestyle and eating fast food, however, type 2 diabetes, obesity, and other diseases of Western civilization are becoming causes for concern, wrote Discover.

Yet these problems didnt always plague Western civilization, even though, as the Atlantic pointed out in 2014, its a myth that our ancestors lived mainly on fruits, vegetables, and grains. As the site wrote in How Americans Got Red Meat Wrong, For the first 250 years of American history, even the poor in the United States could afford meat or fish for every meal.

Moreover, not only were fresh fruits and vegetables simply not available outside the growing season, but even in the warmer months, fruit and salad were avoided, for fear of cholera, informed the Atlantic.

In reality, the 19th- and early 20th-century American diet was relatively high in fat, with butter and lard common ingredients. Yet the rate of deaths from heart disease in 1910 was 158.9 per 100,000 persons per year; by 1998 it had risen to 268.2, despite declining saturated fat consumption, wrote The New Americans Ed Hiserodt in the 2012 essay Food Fallacies.

Hiserodt then quoted researcher Dr. Mary Enig, who pointed out in The Oiling of America that myocardial infarction (MI heart attack) was almost nonexistent in 1910 and caused no more than three thousand deaths per year in 1930. By 1960 there were at least 500,000 MI deaths per year in the US.

He also cites Tim Boyd of the Weston A. Price Foundation, who reminded us, Most people probably dont remember that back in 1962 the American Medical Association declared that the anti-fat, anti-cholesterol fad was not only foolish and futile but also carried some risk. In 1965 the American Heart Association accepted as fact that high vegetable oil intake led to high risk of heart disease.

In this vein, Real Clear Science reported in 2014 that the vegetarian diet is associated with higher rates of allergies, cancer, and mental illness, as well as a poorer quality of life compared to carnivorous diets, according to a new study.

If this is true, however, how did notions to the contrary become food fact? Critics implicate pseudo-science, in particular the Seven Countries Study, initiated in 1956 by University of Minnesota physiologistAncel Keys. It purported to show a direct relationship between a nations fat intake and its rate of heart disease. Yet, says Hiserodt and others, Keys cherry-picked his data to support his hypothesis: While hed actually studied 22 countries, he presented only seven because the data from the rest contradicted his thesis.

Having said this, some perspective is needed. The Eskimos and 19th-century Americans didnt eat processed foods; their fats and protein came from free-range animals, which Discover magazine claims are lower in saturated fats.

Moreover, one obvious question is: If the experts have so often been wrong, why should we listen to the pro-fat experts now?

While experts (a blanket term) have brought us some good things, the reality is that on any issue, there are experts on all sides. Our Supreme Court Justices are all supposedly legal experts, but how many opinions are 5-4?

Thus, while Im not a doctor or nutritionist (I just play one in print), I believe its best to embrace the old adage Everything in moderation. After all, a principle in toxicology tells us, The dose makes the poison. This is why arsenic is allowed in our water in small amounts, and large amounts of water ingested during short periods can kill us (a woman died in 2007 of water intoxication).

The point is that we can all metabolize a certain amount of a given substance, and every single healthful thing (e.g., vitamins) can kill us at a certain dosage. The key is to ingest a food at levels where we can metabolize it and remain healthy over the long term.

Also, this level may be very low for certain processed fare. After all, laboratory formulations arent found in nature and thus can be unusual concoctions to which the human body is unaccustomed.

So with all due respect to the paleo diet, a cavemans menu probably isnt realistic. But eating like an 1880s high-plains cowboy may not be a bad idea.

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Experts Again Say High-fat Diet Can Be Beneficial - The New American

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Youve no doubt noticed the messaging, growing louder every year, that a healthy diet is the key to longevity, from controlling weight to promoting organ function and boosting mental health. But heres another perk of clean eating that you may not have considered: It can reduce your carbon footprint and slow the rate of climate change as well. And you dont even have to completely overhaul your diet to make a difference.

Thats the news from a new study published in the journal Climatic Change, in which a team led by University of California Santa Barbara researchers examined the possible environmental effects of healthier diets for people in the United States.

For their research, the scientists used data from previous analyses that looked at the effects of foods and diseases. They then compared data for healthier foods vs. less healthy foods to examine the effects of those changes on greenhouse gas emissions. Their model of a healthier diet altered about half the foods in a typical American 2,000-calorie-a-day U.S. diet, decreasing the amount of red and processed meats, doubling fruit and vegetable consumption, and adding peas and beans as protein replacements for the reduced meat. Whole grains replaced some refined grains as well. Sugar, dairy, eggs, fish, and non-red meat were not reduced for the healthier diet models.

The results were striking: For the health care system, the researchers found that healthier diets could reduce the risk of diabetes, colorectal cancer, and coronary heart disease by 20 to 40 percent, lower health care costs by a $77 billion annually, coming down to $93 billion, and also drop greenhouse gas emissions by 222 kilograms to 826 kilograms per person per year.

People have looked at what effect diets have both on climate and on health, but theyve never examined the potential to mitigate climate change through the food system and the health care system together, study author David Cleveland, a research professor in UCSBs environmental studies program and geography department, told Science Daily. This means our estimates are probably very conservative, both in terms of health and climate change implications. Just changing half of the diet and including only some of the diseases associated with diets, we found a huge effect.

Its no secret that food has an incredible impact on the environment. In fact, its known to contribute about 30 percent of total U.S. greenhouse gas emissions, with animal-based foods among the highest culprits, according to the Environmental Protection Agency. According to Cleveland, healthier diets could help us meet up to 23 percent of the U.S. Climate Action Plan goal to decrease net greenhouse gas emissions to 17 percent below 2005 levels by 2020. Overall, the findings supports other recent studies that suggest healthier diets have a critical role to play in successful climate change mitigation policies.

Augustino/ShutterStock

The good news: Lowering your meat intake while upping your fruits and veggies doesnt have to turn your diet upside down. Try small tweaks, like Meatless Monday, which not only minimizes your cancer risk but reduces your carbon footprint.

Not a huge fan of fruits and veggies? There are plenty of ways to mask the flavor of spinach or bananas if theyre not your thing. Revert back to childhood and trick yourself with these nutrient-rich smoothies that sneak in fruits and veggies to double your intake, but taste deliciously sweet.

Buying local and fresh over packaged, processed, and shipped-in foods is another easy tweak that doesnt uproot your overall diet, but promotes healthier eating habits and implements better environmental practices.

Excerpt from:
Why Making Tiny Diet Tweaks Is One of the Best Things You Can Do for the Planet - Reader's Digest

This article originally appeared on Health.

Food can be potent medicine. Just ask Tia Mowry: In her new book, Whole New You ($20, amazon.com), the actress reveals how a healthy eating philosophy helped her ease the debilitating symptoms of endometriosis.

Food is powerful and has a significant impact, Mowry writes. No matter what you put in your mouth the good, the bad, or the Cheeto its doing something.

The 38-year-old, who hosts her own show on the Cooking Channel, learned this firsthand. Whether she was snacking on junk food on the set of Sister, Sister, or cutting out all processed foods in her 30s, Mowry has experienced both the negative and positive effects that diet can have on the body.

She was first diagnosed with endometriosis in 2006, after she began to experience severe abdominal pain. Endometriosis occurs when the lining of the uterus grows outside the womb. The conditionwhich is thought to affect more than 6.5 million women in the United Statescan cause pelvic pain, cramping, and heavy bleeding during periods, as well as painful sex and fertility problems.

Mowry underwent laparoscopic surgery. Then just two years later, she was doubling over in agony once again. She had a second surgery, and took birth control pills and pain pills to manage her symptoms. But Mowry felt frustrated that there wasnt a more permanent solution. She also knew she wanted to have a baby, and that her condition could make it difficult. She was desperate to find another way to treat her disease.

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When her doctor suggested cleaning up her diet, Mowry felt hopeful, she says in her book, even though it would mean giving up some of her favorite foods. (At the time, deep-fried cheese tortellini was her signature dish.) But Mowry was committed to making changes that might improve her health.

She eliminated dairy, processed meats, packaged snacks, and refined sugar. And began to fill her plate with plants (think leafy greens, fruits, nuts, and seeds), fermented foods, and high-quality protein (including beans, organic animal products, and organic, grass-fed meat). Mowry also added sea vegetables, like kelp and nori; and switched to what she calls safer sweets, such as stevia, date sugar, and honey.

Her new diet drastically reduced her pain, Mowry says. (She also stopped getting migraines, and her eczema cleared up.) I started to feel deeply, thrillingly alive, she writes. For the first time in my life, I understood the concept of profound wellness.'

Theres no question diet can play a role in endometriosis, says Kathy Huang, MD, director of the endometriosis program at NYUs Langone Medical Center. [Its] a very inflammatory disease, so any food that contributes to inflammation can exacerbate the patients symptoms. That would include diary and any processed food, she wrote in an email to Health. If the patient can stick to a low-inflammatory diet, it will help their health in general, not just their endometriosis.

Ken Sinervo, MD, medical director of of the Center for Endometriosis Care in Atlanta, seconds that advice. In general, I recommend an anti-inflammatory diet, which eliminates refined sugars and carbohydrates, and uses organically-grown fruits and vegetables, and organically-raised meats, such as free-range chickens and grass-fed beef, he explained via email.

But both doctors pointed out that diet alone wont alleviate most symptoms of the chronic condition. Instead endometriosis treatment typically involves a combination of therapies. We believe in a multidisciplinary approach with surgeons, [a] nutritionist, acupuncture, physical therapy, as well as [a] psychologist, and pain management physician, says Dr. Huang.

Mowry, who is now mom to a five-year-old son, knows that what worked for her may not work for others. Although Ive had my own powerful healing experience, that does not give me the expertise or credentials to offer specific healing advice to anyone with a serious condition, she writes.

Her goal is simpler: to erase the stigma on healthy foods. Its not just because theyre packed with nutrients and are simply good for you. Im determined to push past that stigma because whole, natural foods, cooked with love, taste absolutely fantastic, she says. You heard me: fantastic.

More:
Tia Mowry Changed Her Diet to Address Her Endometriosis - Essence.com

Dear Doctor: Our family went out to dinner the other night, and when I urged our kids to order a salad instead of french fries because of the dietary fiber in salads, they challenged me to explain why. I was embarrassed that all I could come up with about the benefits of fiber was because its good for you. Can you help?

Dear Reader: Dont feel bad! With your brief answer, you got right to the heart of the matter dietary fiber is integral to a well-balanced diet and to a healthy life. It lowers your risk of heart disease, diabetes and certain cancers, prevents constipation, stabilizes blood sugar and can help you maintain a healthy weight.

But kids are often natural skeptics when it comes to any kind of rules, so were happy to help you out with the science of why dietary fiber matters.

Lets start with what were referring to when we talk about fiber. Dietary fiber is the part of the fruit, vegetable or grain that your body cannot digest and absorb. It falls into two basic categories. Fiber that can dissolve in water is known as soluble fiber. Fiber that cannot dissolve in water, and which passes through the body pretty much intact, is known as insoluble fiber.

Each type of fiber offers a specific health benefit. Soluble fiber dissolves in water to form a kind of gel matrix, which puts the brakes on the entire digestive process. The presence of soluble fiber slows the absorption of sugars, which stabilizes blood glucose levels. It binds cholesterol so that instead of being absorbed by the body, cholesterol is excreted. And because the stomach takes longer to empty when soluble fiber is present, you wind up feeling fuller for longer.

Insoluble fiber, meanwhile, has an equally important job. Not only do the texture and chew that insoluble fiber adds to food make a meal more interesting, it travels relatively unchanged through the digestive tract and gives much-needed bulk to stool. This results in easier and more regular elimination. Insoluble fiber also helps to control the pH of the colon, and helps to prevent microbes from producing cancerous substances.

How much fiber do you need? Current recommendations put the number at 25 grams per day for women under 50, and 38 grams per day for men under 50. For adults over 50, the number is 21 grams per day for women, and 30 grams per day for men.

Although all kinds of fiber supplements are available, they lack vitamins, minerals and micronutrients, so its better to eat whole foods. Most fruits, vegetables, beans, legumes and grains contain both soluble and insoluble fiber, but in differing amounts. For the best results, eat from a wide range of foods.

If fiber has been missing from your diet, its wise to add it slowly. Make the change to a high-fiber diet too quickly and you run the risk of unpleasant side effects, such as gas. And be sure to drink plenty of liquid to keep the fiber and your digestive tract moving smoothly.

Eve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health. Elizabeth Ko, M.D., is an internist and primary care physician at UCLA Health.

See the rest here:
DIETARY FIBER AN INTEGRAL PART OF A HEALTHY DIET - NRToday.com

COLUMBIA It's referred to by traffic engineers as a "road diet," and it's being considered as a new way to address traffic congestion in Columbia.

The concept of a "road diet," which involves changes such as taking four-lane roads to two lanes and adding bicycle lanes, is being considered for a quarter-mile stretch of Forum Boulevard from Woodrail Avenue to Green Meadows Road.

Road diets often refers to changing a four-lane road into a two-lane road with a shared middle lane and bicycle lanes on both sides. The term generally refers to any narrowing of a street intended to help with bicycle and pedestrian safety or reduce traffic congestion.

Columbia has not yet approved a suggestion to narrow a stretch of Forum Boulevard between Woodrail Avenue and Green Meadows Road. If approved, it will be narrowed from four lanes to two to accommodate for bike lanes.

Fourth Ward Councilman Ian Thomas said residents near Forum are concerned about the lack of bicycle lanes south of Woodrail Avenue near the Country Club of Missouri where the street becomes four lanes.

Bicyclists sharing the right lane block the space necessary for motorists to pass, which slows traffic when the street is busy and poses safety issues for bicyclists, Thomas said.

Thomas supports a road diet approach as answer for Forum Boulevard and other streets with bicycle safety issues or congestion. He called the concept a departure from a "traffic ideology" with a bias for creating wider roads.

The road diet concept, he said, affords a low-cost solution for Forum Boulevard. Traffic volume on that stretch is nowhere near the levels required for four lanes, Thomas said. A single lane is plenty.

Lawrence Simonson, assistant director of the PedNet coalition and secretary for the city Bicycle and Pedestrian Commission, learned about road diets while researching safety measures for bicyclists on busy roads..

Simonson brought to city staff the idea of changing the nearly quarter-mile stretch of Forum Boulevard from four to two lanes.

The thought behind reducing traffic congestion by narrowing roads is that a narrow road will force motorists to drive at a more consistent speed, Simonson said.

A one-lane roundabout is being considered at Forum and Green Meadows Road, and Simonson said going from four lanes to two would make for an easier flow traffic into the roundabout.

Thomas said that road diet is an idea at the moment. He said there is public support for the idea but city traffic engineers are waiting for more feedback and planning before making a decision about the stretch of Forum Boulevard.

Simonson said the bicycle and pedestrian commission plans put the idea up at an interested parties meeting concerning the Forum and Green Meadows roundabout that is being planned.

Under the road diet concept, going from two lanes to one would provide a safe distance between vehicles and bicycles. Cyclists would have the far-right side of the two-lane road.

The Federal Highway Administration began using the term road diet in 2010 while evaluating studies on road diets. The term was created by a traffic engineer who observed the trend of narrowing streets which had occurred since the 1970s.

Simonson said that since he added road diets as a suggestion, its gained favor by city staff.

Ted Curtis, a bicycle and pedestrian coordinator with the Public Works Department, said the four lanes on the stretch of Forum being considered for a road diet are "a luxury for drivers and a danger for bikers. A road diet is a good option to even things out.

See the original post here:
'Road diet' seen as solution to safety, traffic on Forum Boulevard - Columbia Missourian

When transitioning a pet to a new diet, think like the tortoise, not the hare.

Photo: Shutterstock / 279photo StudioSick of the sighs and the eye rolls you get from clients when your veterinarian recommends a diet change? In todays busy society, we know clients only retain some of what they hear in the appointment. We can often boost compliance with nutritional recommendations by offering written instructions. Make it easier on yourself and the pet owner an offer a written plan. Here are a few guidelines to gradually transition the pet to a new food.

For dogs

As a general rule of thumb, the transition schedule for some healthy dogs is

> Day 1 and 2: 25% of the recommended diet and 75% of the pets previous diet

> Day 3 and 4: 50/50 split

> Days 5 to 7: 25% of the pets previous diet and 75% of the recommended diet

> Day 8 and on: 1 cup of the recommended diet, discontinuing the previous diet

For cats

When it comes to cats, I recommend making the transition twice as long.

> Day 1 to 4: 25% of the recommended diet and 75% of the pets previous diet

> Day 5 to 8: 50/50 split

> Day 9 to 11: 25% of the pets previous diet and 75% of the recommended diet

> Day 12 and on: 1 cup of the recommended diet, discontinuing the previous diet

Special cases

When it comes to some patientsespecially cats, finicky dogs and any patient whos been illtry a much slower transition. For example, perhaps only a few kibbles of a new dry diet, adding a few more each day. Or if transitioning to a new canned diet, simply using a small amount of the new diet as a top dressing.

Some dogs and cats transition to a new diet easier if its not mixed with or even in the same bowl as their normal diet. In these cases, offering a small amount of the new diet in a separate dish from the pets normal diet may work.

Stop the harmful hurry

Explain that a gradual transition can help avoid gastrointestinal upset, diarrhea, vomiting, food aversions and so on. If your veterinarian has recommended a therapeutic diet because the pet had been diagnosed with a medical condition, clients may think they need to make a change to the new diet quickly. Tell clients they dont need to rush this process. Patients, for any number of reasons, may require a more gradual transition plan than a healthy dog or cat.

In my practice, I explain the goal of nutritional management to these worried clients. I tell them a long-term approachwhether its a few more days or a few more weeks generally wont have a major impact on the patients health.

Read more from the original source:
Slow and steady wins the transition to a new veterinary diet - dvm360

Some people become vegetarians because they love animals. Some, as comedian A. Whitney Brown put it, because they hate plants.

But vegans are committed. Not only do they not eat food that harms or kills animals, some dont even want food that inconveniences animals.

Like honey. Hardcore vegans will not eat honey because, as Noah Lewis of vegetus.org puts it, the simple fact is that the bees are enslaved. Similarly, some vegans will not eat sugar because, while it comes entirely from a plant, some sugar is whitened by using bone char, which comes from animals.

Although the vegan diet lacks in meat, dairy and egg products or because of it the diet can be better for you than most Americans standard diet. In 2009, the American Dietetic Association took the position that vegetarian and vegan diets reduce the risk of heart disease, cancer and diabetes, and lead to lower cholesterol and blood pressure.

It can be healthy, but there are some things to watch out for when on a vegan diet: You have to make sure to get enough protein and vitamin B-12 and calcium, iodine, vitamin D, iron, zinc and n-3 fatty acids.

Fortunately, a well-balanced vegan diet provides all of these essential nutrients, though you might want to take vitamin B-12 supplements, just in case.

Still, cooking a well-balanced vegan diet can be difficult, at least if you want to stick to what most Americans think of as normal ingredients. Many vegan recipes attempt to re-create meatless versions of familiar meat-based dishes, and to do so they rely on such potentially off-putting ingredients as vegan chicken, egg replacers and nondairy cheese.

Other recipes use soy products such as tofu and tempeh for their protein, and it is one of these that I tried first in cooking a vegan diet for a day.

Mee Goreng, which is a type of stir-fried noodles, is popular street fare in the Philippines. When I have had it before, it always had meat in it, usually chicken or shrimp or both. But then I came upon a vegan recipe for it using tofu, and tofu fans are sure to be instantly hooked.

If they like spicy food, that is. As with a lot of street food, Mee Goreng usually packs a kick. If you want it milder, simply trim down or eliminate the amount you use of sambal oelek, the all-purpose Indonesian and Malaysian ground chili paste.

Also as is the case with much street food, Mee Goreng tends to be a little oily. The recipe calls for 5 tablespoons of oil for 4 to 6 servings; I got by with four tablespoons, but that is still a quarter cup of oil.

Do you need it? Yes. The oil brings the dish together, from the spicy sambal to the faintly bitter bok choy to the sweet sauce made from equal parts of soy sauce, brown sugar and molasses.

The tofu, which has the amazing ability to soak up all the flavors in which it is cooked, serves as a protein-rich punctuation to the meal.

For my next dish, I dispensed with the tofu and received my protein in the form of garbanzo beans, which are also known as chickpeas.

Indian-Style Vegetable Curry With Potatoes and Cauliflower (that name seems a little over-descriptive to me) is another spicy dish. I like spices; sue me. If less fiery food is more your style, you can use a mild curry powder (but I wouldnt use much less) and leave out the serrano chile.

This dish benefits greatly from the mutually complementary flavors of potato, cauliflower, garbanzo beans and curry. A bit of tomato paste and a cup of coconut milk make it deeply satisfying, yet it is so healthful that youll practically pat yourself on the back for eating it.

It is the kind of dish that calls out for basmati rice; if you have it, use it.

Finally, I made a vegan version of one of the least vegan dishes I could think of, pancakes.

Pancakes pretty much need eggs, milk and butter. If you try to make them from just flour, water, sugar, salt, baking powder and a little oil, youll wind up with paste.

Or so I thought. But then a colleague passed me a recipe for Vegan Pancakes that she swore was excellent. And she was right.

I dont know how this works. I dont understand how they hold together without becoming slightly sweetened hardtack. Im guessing the oil has something to do with it, but we are only talking about a single tablespoon for 10 smallish pancakes.

These vegan pancakes are fine the way they are, but I incorporated a couple of additions suggested by my colleague: I added two tablespoons of soy milk (almond milk would also do) and a teaspoon of vanilla, just to make the pancakes even better.

They are a perfect foil for maple syrup. And maple syrup doesnt inconvenience any animal.

Mee Goreng

Yield: 4 to 6 servings

1 pound fresh Chinese noodles yellow wheat or stir fried or 12 ounces dried spaghetti or linguine

1/4 cup packed dark brown sugar

1/4 cup molasses

1/4 cup soy sauce

4 large shallots; 2 minced and 2 sliced thin

3 garlic cloves, minced

2 teaspoons sambal oelek (Note: Sambal oelek can be found in the international aisle of grocery stores.)

14 ounces extra-firm tofu, cut into 1-inch cubes

Salt and pepper

2 tablespoons cornstarch

5 tablespoons vegetable oil, divided

1 pound bok choy, stalks and greens separated and sliced 1/2-inch thick

4 scallions, sliced thin on bias

Lime wedges

1. Bring 4 quarts water to boil in a large pot. Add noodles and cook, stirring often, until tender. Drain noodles and set aside.

2. Whisk sugar, molasses and soy sauce together in bowl. In a separate bowl, combine minced shallots, garlic and sambal oelek.

3. Spread tofu on a paper towel-lined baking sheet and let drain for 20 minutes. Gently pat tofu dry with paper towels, season with salt and pepper, then toss with cornstarch in bowl. Transfer coated tofu to a strainer and shake gently over bowl to remove excess cornstarch. Heat 3 tablespoons oil in 12-inch nonstick skillet over medium-high heat until just smoking. Add tofu and cook, turning as needed, until crisp and browned on all sides, 8 to 10 minutes; transfer to bowl.

4. Add 1 tablespoon oil to now-empty skillet and heat until shimmering. Add sliced shallots and cook until golden, about 5 minutes; transfer to paper towel-lined plate.

5. If necessary, add remaining 1 tablespoon oil to now-empty skillet and heat until shimmering. Add bok choy stalks and cook until crisp-tender, about 3 minutes. Clear center of skillet, add garlic mixture and cook, mashing mixture into skillet until fragrant, about 30 seconds. Stir into vegetables.

6. Stir in noodles, tofu, bok choy leaves and scallions. Whisk sauce to recombine, add to skillet and cook, stirring constantly, until sauce is thickened, 1 to 2 minutes. Sprinkle fried shallots on top. Serve with lime wedges.

Per serving (based on 6): 665 calories; 26 g fat; 11 g saturated fat; no cholesterol; 18 g protein; 91 g carbohydrate; 29 g sugar; 6 g fiber; 1,624 mg sodium; 264 mg calcium

From The Complete Vegetarian Cookbook, by Americas Test Kitchen

Indian-Style Vegetable Curry with Potatoes and Cauliflower

Yield: 4 to 6 servings

1 (14.5-ounce) can diced tomatoes

3 tablespoons vegetable oil

4 teaspoons curry powder

1 1/2 teaspoons garam masala (Note: Garam masala can be found at international food stores and the spice aisles of well-stocked grocery stores.)

2 onions, chopped fine

12 ounces red potatoes, unpeeled, cut into 1/2-inch cubes

Salt and pepper

3 garlic cloves, minced

1 serrano chile, stemmed, seeded and minced

1 tablespoon grated fresh ginger

1 tablespoon tomato paste

1/2 head cauliflower (1 pound), cored and cut into 1-inch florets

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1 1/2 cup water

1 (15-ounce) can chickpeas (garbanzo beans), rinsed

1 1/2 cups frozen peas

1/2 cup coconut milk

1/4 cup minced fresh cilantro

1. Pulse diced tomatoes with their juice in a food processor until nearly smooth, with some 1/4-inch pieces visible, about 3 pulses.

2. Heat oil in Dutch oven over medium-high heat until shimmering. Add curry powder and garam masala and cook until fragrant, about 10 seconds. Stir in onions, potatoes and 1/4 teaspoon salt and cook, stirring occasionally, until onions are browned and potatoes are golden brown at edges, about 10 minutes.

3. Reduce heat to medium. Stir in garlic, chile, ginger and tomato paste and cook until fragrant, about 30 seconds. Add cauliflower florets and cook, stirring constantly, until florets are coated with spices, about 2 minutes.

4. Gradually stir in water, scraping up any browned bits. Stir in chickpeas and processed tomatoes and bring to simmer. Cover, reduce to gentle simmer and cook until vegetables are tender, 20 to 25 minutes.

5. Uncover, stir in peas and coconut milk, and continue to cook until peas are heated through, 1 to 2 minutes. Off heat, stir in cilantro, season with salt and pepper to taste, and serve over rice.

Per serving (based on 4): 429 calories; 21 g fat; 8 g saturated fat; no cholesterol; 15 g protein; 53 g carbohydrate; 17g sugar; 17 g fiber; 367 mg sodium; 161 mg calcium

From The Complete Vegetarian Cookbook by Americas Test Kitchen

Vegan Pancakes

Yield: About 8 to 10 (6-inch) pancakes

1 1/4 cups all-purpose flour

2 tablespoons granulated sugar

2 teaspoons baking powder

1/2 teaspoon salt

1 1/4 cups water

1 tablespoon oil

1 teaspoon vanilla

2 tablespoons soy or almond milk, optional

1. Sift together the flour, sugar, baking powder and salt into a large bowl. In a small bowl, whisk together the water, oil, vanilla and optional soy or almond milk. Make a well in the center of the dry ingredients and pour in the wet ingredients. Stir until just blended.

2. Heat a lightly oiled griddle or skillet over medium-high heat. Pour batter onto the griddle or skillet until it forms a 6-inch puddle. Cook until bubbles form and the edges are dry; check underneath to see if the bottom is lightly browned. Flip and cook until browned on the other side. Repeat with the remaining batter.

Per pancake (based on 8): 102 calories; 2 g fat; no saturated fat; no cholesterol; 2 g protein; 19 g carbohydrate; 4 g sugar; 1 g fiber; 125 mg sodium; 78 mg calcium Canola oil and almond milk were used in calculation.

Adapted from allrecipes.com

Read more from the original source:
The vegan diet meatless masterpieces - SaukValley.com

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