Vegetarian Times (February 2010)

EAT GREEN LIVE WELL
ROASTED
VEGETABLE
LINGUINE WITH
TORN FRESH
BASIL, p. 64
healthy & hearty
34 recipes youll make again and again
Super soups for your heart
Fresh-baked bread
(no kneading required)
Ultimate chili supper
Oats 5 ways
Easy homemade
veggie meatballs
30-minute
meals
for two
February 2010
vegetariantimes.com
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February 2010 | ISSUE 374 | VOL. 36 | NO. 3
features
54 A Cooks Guide to
Mushrooms
From basic buttons to exotic
enokis, mushrooms are avor
and nutrition all-stars.
BY ALISON ASHTON
62 Feast of Love
Turn up the fun factor with
a Valentines Day party menu
laced with aphrodisiac foods.
BY MARIA LISSANDRELLO
70 1 Food 5 Ways: Oats
Tasty new ways to enjoy
the superfood staple.
BY MARY MARGARET CHAPPELL
cover
Photography by Beatriz Da Costa
Food and prop styling by Anne Sophie Watine
on the cover
30-MINUTE MEALS FOR TWO 28
EASY HOMEMADE
VEGGIE MEATBALLS 29
SUPER SOUPS
FOR YOUR HEART 32
FRESH-BAKED BREAD
(NO KNEADING REQUIRED) 42
ULTIMATE CHILI SUPPER 50
OATS 5 WAYS 70
APHRODISIAC
APPETIZER:
FETA-STUFFED
PEPPADEWS, p. 65
vegetariantimes.com | February | 2010 1
contents
staples
4 editors note
6 contributors
10 letters
14 this just in
83 recipe index
84 one-on-one
Issue 374, Vol. 36, No. 3 Vegetarian Times (ISSN 0164-8497, USPS 433-170)
is published monthly except June, August, and December by Cruz Bay Publishing, Inc.,
an Active Interest Media company. The known o ce of publication is at 475 Sansome St.,
Suite 850, San Francisco, CA 94111. Periodicals postage paid at San Francisco, CA, and at
additional mailing o ces. POSTMASTER: Send all address changes to Vegetarian Times,
PO Box 420235, Palm Coast, FL 32142-0235.
28
dinner for two
42
no kneading
required
20 goods
Create irresistible Valentines Day
treats with these ve fab kitchen tools.
BY GABRIELLE HARRADINE
22 eco-beauty
Indulge your skin in chocolate bliss.
BY ELIZABETH BARKER
24 ask the doc
Can a menu change help relieve aches
and pains?
BY NEAL BARNARD, MD
26 healing foods
Discover the therapeutic properties
of peppermint.
BY MATTHEW KADEY, RD,
AND MARY MARGARET CHAPPELL
28 30 minutes
Take a break from takeout with
these easy entres made for two.
BY NICOLE REES
32 veg lite
Four homemade soups with
a good-for-your-heart twist.
BY ELLIOTT PRAG
42 technique
How to bake your own
no-knead breads.
BY NANCY BAGGETT
48 gluten-free pantry
For sweet and savory sauces that
outshine the competition, just
add arrowroot.
BY MARY MARGARET CHAPPELL
50 vegan gourmet
The ultimate chili supper.
BY LAUREN ULM
contents
2 February | 2010 | vegetariantimes.com
STRONG BONES. HEALTHY HEART.
MORE ENERGY. AN ALL-IN-ONE DAILY
INVESTMENT IN YOUR HEALTH.
POCKET
THE BENEFITS
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Call 1.800.477.4462 or visit gnc.com for the store nearest you. 2009 General Nutrition Corporation. May not be available outside the U.S. Ad: Arnell Photo: Arnell
WOMENS ULTRA MEGA
VITAPAK
PROGRAMS
AN INVESTMENT IN YOU FROM
Whether youre married, in a long-
term relationship, decidedly single, or
somewhere in between, a yummy
home-cooked meal is still the gold
standard on Valentines Day.
It doesnt have to be elaborate, but it
does have to be good. If youre short on
time and cooking for two (or just you),
a delicious meal can be as simple as
whipping up a creamy Vegetables Korma
or a zesty batch of Rigatoni Puttanesca
with Veggie Meatballs (both from
Dinner for Two, p. 28).
For those of you in a festive mood,
why not host your own soiree on
February 14? Our inspired party menu
(Feast of Love, p. 62), starring a few
of our favorite aphrodisiac foods, will
charm guests and spark plenty of
conversation.
Truth be told, we put a lot of heart
into this entire issue. Youll nd good
advice for cooking your way to a happier
relationship (Bonding While Braising,
p. 14), plus great heart-shaped tools for
making irresistible Valentines treats
(Sweet Shapes, p. 20). And because
February is American Heart Month,
were treating your ticker to a little
TLC as well. Youll nd fresh ideas to
rekindle your affection for cholesterol-
lowering oats (1 Food 5 Ways, p. 70),
plus recipes for heart-healthful soups
(We y Soup, p. 32), that are guaran-
teed to deliver love at rst bite.
Elizabeth Turner
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editors note
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Photographer, Sweet Shapes, p. 20;
Feast of Love, p. 62
What did you discover while on these assignments?
Models come alive when they eat aphrodisiac foods,
especially Chocolate-Nutmeg Pots de Crme.
Whats your most treasured family recipe?
My mothers Guatemalan banana leaf tamales.
Yummy! Theyre a rare indulgence for me.
Whats your No. 1 pantry staple?
A special aged balsamicit has so many uses.
What fruit or veggie best describes you and why?
Ripe Hawaiian papayas. They are small, delicate,
juicy, and sweet. Its a fruit with a nice disposition.
Plus, they remind me of my childhood in Guatemala.
Nicole Rees
Recipe Developer, Dinner for Two, p. 28
Are you a inger or a measurer?
I ing when I cook dinner, but I measure when I make
dessert. Cooking is an improvisational act for me, but
baking is a real attempt to achieve a platonic ideal.
Whats your No. 1 grocery staple?
Parsley. I adore it, and use it every day.
What was your most memorable dining experience?
A late dinner in a tiny village in France in 1999.
No one spoke English; we couldnt speak French
beyond please, thank you, and more; but it
didnt matter. Our sheer delight in the food was
obvious, and that made the staff happy.
What was your best improvisatory moment in
the kitchen?
I created the perfect sugar cookie when I was
9 years old. Unfortunately, I was a inger back then
and didnt have the foresight to record my doings.
Nancy Baggett
Recipe Developer, No-Knead Breads, p. 42
Whats your favorite edible Valentines Day treat?
Chocolatier Michael Recchiutis tarragon grapefruit
[chocolates] are an extraordinary treat. So are Atelier
Ortegas cardamom chocolate bonbons. Dont make
me chooseboth avor combinations are killers!
What did you discover while on this assignment?
I knew that toasting rolled oats would bring out their
avor, but while working on the Honey-Oat Bread
recipe I discovered that the easiest, quickest way to
toast them is in the microwave oven.
Whats your No. 1 grocery staple?
I always keep lots of ready-to-use greens in the fridge,
because I have to have a big, leafy salad every day or
I just dont feel properly nourished.
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EDITOR IN CHIEF
Elizabeth Turner
CREATIVE DIRECTOR
Daphna Shalev
FOOD EDITOR Mary Margaret Chappell
COPY CHIEF Don Rice
ASSOCIATE EDITOR Amy Spitalnick
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MARKET EDITOR Gabrielle Harradine
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EXECUTIVE CHEF Ann Gentry
CONTRIBUTING EDITOR Hillari Dowdle
NUTRITION CONSULTANT Antonina Smith
EDITORIAL ASSISTANT Anna Monette Roberts
Editorial Advisory Board
Neal Barnard, MD, President, Physicians Committee for Responsible Medicine
Mark Blumenthal, Executive Director, American Botanical Council
T. Colin Campbell, PhD, Director, Cornell-Oxford-China Diet and Health Project
Suzanne Havala Hobbs, DrPH, MS, RD, Nutrition and Public Policy Consultant
Dean Ornish, MD, President, Preventive Medicine Research Institute
John Robbins, Founder, EarthSave, author of Diet for a New America
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letters
TEARS OF JOY
Your October issue actually brought tears
to my eyes because you had four different
gluten-free pizzas (Pizza Forever, p. 56)
and an entire gluten-free birthday party
menu (Easy Entertaining, p. 52). My
family has been gluten-free for about a
year now, and of all the magazines out
there yours not only has the most
appealing recipes, but also by far the most
GF recipes. Our standard for a recipe is
simple: is it wonderful? Fortunately for us,
your recipes are nearly universally yummy!
SARA DEMMIN | YORBA LINDA, CALIF.
NATURALLY DELICIOUS
I just had to give praise for your latest
holiday issue, and one recipe in particu-
lar. After one bite of the Maple Pumpkin
Spice Bread (Naturally Sweet, Novem-
ber/December, p. 42) I knew it was a
keeper! I think it is the perfect fall bread
(winter too), with just the right amount
of moist richness one looks for on cold,
gray days. Being vegan, I substituted
ax gel for the eggs; I also added
chopped walnuts and dates instead of
hazelnuts. With fresh pumpkin and the
wonderful spice combination, this cake
bread cant be beat.
DEBORAH DILLER | NEW YORK
FROZEN ASSETS
For the Veg Lite: Freezer Pleasers
article (January, p. 30), are we supposed
to freeze the casseroles before baking?
It wasnt clear in the article and Id like
to know before I try them. Some of
them sound really yummy! Thanks.
HEIDI KENT | VIA E-MAIL
Editors Note: Each casserole was
designed to work both ways: To bake and
serve right away, follow the rst set of
baking instructions. If you want to freeze
a casserole for later use, simply assemble
it right up to the baking stage, cover with
plastic wrap, and freeze. When ready to
cook, replace the plastic wrap with foil,
bake according to the frozen cooking
instructions (the last set of instructions
in each recipe), and enjoy.
FLOP CHEFS
I just read your Editors Note in the
January issue. Im glad Im not the only
one who thought the veg-themed
episode of Top Chef was odd. I was
surprised that these educated chefs
couldnt come up with well-rounded
vegetarian dishes. Their careers will be
very challenging if they keep ghting
against the vegetarian/vegan population.
KAREN BACON | ERRINGTON, B.C.
SPLENDID SUPPER
My husband and I just celebrated our
second anniversary in Denmark, which is
not the best country for vegetarian
restaurants. Instead of going out, I made
the Autumn Splendor dinner for two
(October, p. 66). It was spectacular! Living
in a foreign country can be difcult, and
I am so grateful to have my subscription
delivered across the ocean to me.
MEAGAN PALMER | COPENHAGEN, DENMARK
For the record: In Januarys Beat the
Trap (p. 69) chef Myra Kornfeld was
misquoted as recommending a combo of
cumin, ginger, chili powder, and oregano
to create Mexican avor for recipes. Myra
points out that while cumin, chili powder,
and oregano make a great Mexican blend,
ginger doesnt belong in the mix.
VT
community
FAB 5
1. Garlic and Kale Soup, p. 36
2. Key Lime Pie, p. 52
3. German-Style Warm Potato Salad, p. 29
4. Butternut Squash and Duxelles Casserole, p. 60
5. Honey-Oat Bread, p. 46
We only print recipes we think are terric, but each month we always have
a few favorites. These are our top ve from this issue:
Send your letters to: editor@vegetariantimes.com
2009 Mexi can Hass Avocado I mporters Associ ati on
di scover al l the heal th benef i ts @ theamazi ngavocado. com
your recommended daily allowance of WOW!
Prepare to be amazed by Avocados from Mexico. With their mono and polyunsaturated
good fat, they add a rich, creamy taste to the foods you love. Whats more, theyre versatile,
simple to prepare and loaded with nearly 20 vitamins, minerals and even phytonutrients.
And thats enough to make any meal exciting.
the amazing avocado

2009 SOYJOY
Whole soybeans start out green, then become smaller, golden beans
as they mature. But what whole soy loses in size, it gains in protein
and ber. And its loaded with other nutrients like potassium and
antioxidants. Thats why we use only mature, whole soybeans.
We mix them with fruit and bake them to make SOYJOY.
This is whole soy. Small in size, big in nutrients.
LEARN MORE AT SOYJOY.COM
I buy an 18-year-old aged balsamic vinegar of Modena at my local gourmet kitchen store.
This vinegar is so good, my knees shake just a little bit each time I try it. VINCENT
Bragg Apple Cider Vinegar. I use it in salads, marinades, tofu and tempeh dishes, and mixed
with green clay for a lovely face mask! DONNA
My mom taught me this calorie-saving trick for salads: use a small amount of your favorite
store-bought vinaigrette, then shake a healthy dose of rice vinegar on top. More avor, less
oil, total satisfaction. LIZ
White balsamic is my new favoriteI use it in recipes that call for apple cider vinegar or white
wine vinegar, and it takes the dish to a new, elegant level. DENISE
I love reducing balsamic vinegar by heating it in a pan until about two-thirds of if has
evaporated. The avors are concentrated, sweet, and just beautiful! I love drizzling it over a
simple risotto and grilled vegetables. HOLLY
tell vt
For calorie-conscious cooks, vinegar is an essential avor enhancer.
Whats your favorite vinegar, and how do you use it?
Umeboshi vinegar! A little goes a long
way. A dash into guacamole or a
sprinkle into udon noodles makes for a
special, unique taste. Salty, loaded with
health benets, and inexpensive,
umeboshi vinegar is my shining star in
the vinegar pantry! KRISTINE
community
next question:
Whats your favorite way
to get a rich supply of
antioxidants into your diet?
Visit vegetariantimes.com/tellvt
to share your answerand see what others
have to say. Our favorite responses will
be published in the next issue of VT.
Glasswort (Sea Asparagus) and Sugar Snap Peas
S E RVE S 4 | VE GAN | GL UTE N F RE E
Sujata Threja Pherwani of San Francisco rst discovered glasswort, an
edible, salty plant that grows on salt marshes, at a vegetarian restaurant in
Holland. Back home in California, her friends raved about this new green
superfood. It has become a staple in my kitchen, says Pherwani. Shes
certainly convinced VT editors, who love its crunchy texture. Pherwani
suggests serving this recipe over bulgur and chickpeas.
1 cups fresh glasswort
or salicornia
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 cup fresh sugar snap peas
1 tsp. toasted sesame oil
1. Cover glasswort in large bowl of
cold water. Soak 30 minutes to
remove salt; drain.
2. Heat oil in skillet over medium
heat. Add garlic, and saut 1 minute,
or until golden. Add glasswort, and
cook 5 minutes, or until glasswort is
wilted. Add sugar snap peas, and
saut 5 minutes more. Stir in sesame
oil, and serve.
PER
3
/4-CUP SERVING: 69 CAL; 2 G PROT; 4 G TOTAL
FAT (<1 G SAT FAT); 6 G CARB; 0 MG CHOL;
7 MG SOD; 2 G FIBER; 2 G SUGARS
SHARE: Reader Recipe
2009 SOYJOY
LEARN MORE AT SOYJOY.COM
bonding while braising
THIS JUST IN
Need-to-know info about your health, diet, mind, body, and the world you live in
Looking to spark some
romance with your valentine?
Head to the kitchen and get
ready to turn up the heat.
Couple cooking creates
unexpected moments of
intimacy, say husband-and-
wife chef team Mark Reinfeld
and Jennifer Murray, coauthors
of The 30 Minute Vegan and
The Complete Idiots Guide to
Eating Raw. Cooking together
lets you cocreate a magni-
cent culinary symphony,
Reinfeld adds.
Here, the couples hot tips for spicing things up:
Now that your appetite is whetted look for recipes from Mark Reinfeld and Jennifer Murray in our March issue.
Be spontaneous Designate the kitchen a lighthearted zone. Remember the point is spending time
together, not creating an award-winning sou . Good food is just a bonus, says Murray. Add levity by
snapping candid pictures, such as when popping a dish in the oven. Murray keeps things light by telling
her husband jokes: We try to keep each other laughing through the whole process.
Experiment Tackle a big project that requires teamwork. Make vegetarian bourguignon together,
Reinfeld suggests. Pursuing the common goal of mastering an ambitious recipe can be exhilarating for
the two of you.
Get chatty Take advantage of busywork, such as chopping veggies or scrubbing pots, to swap fond food
memories. Tell stories of favorite foods from childhood or your travels. Kitchen talk can also oer a way to
check in with each other. We use our time in the kitchen together for catching up on the little things,
says Murray.
Pump up the romance Light candles and set an attractive table to enjoy your culinary creations.
Music also stirs amorousness: Weve been known to break into dance moves while mixing, stirring,
or waiting for the food to come out of the oven, Reinfeld says.
GINA ROBERTS-GREY
EDITED BY Amy Spitalnick ILLUSTRATION Bee
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Eating whole-grain cereal for breakfast
can start your day o with a healthful dose
of antioxidants, suggests a University of
Scranton study. The study found levels
of antioxidant powerhouses known
as polyphenols in whole-grain ours
that, gram for gram, rival those in fruits
and veggies. Specically, grains contain
phenolic acids, which have been shown to
outdo vitamins C and E in helping protect
heart health. For their higher antioxidant
content, choose whole-grain oat or corn
over wheat cereals, advises study author
Joe Vinson, PhD. Among whole-grain
snacks, the study found the highest
antioxidant levels in popcorn.
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HIGH-SCORING GRAINS
For a tropical vacation from your everyday H
2
0,
try coconut water, now available in Tetra Paks at most health food stores.
Not to be confused with coconut milkmade from the pulp of the
mature nutmildly nutty-tasting, fat-free coconut water is produced
from young green coconuts. According to Bruce Fife, ND, author of
Coconut Water for Health and Healing, its one of the best natural sources
of the blood pressurelowering electrolyte potassium. Because the
electrolyte balance is very similar to that of human blood, coconut water
has been used as IV uid when commercial solutions were unavailable,
he notes. Drink it straight up, try it in a smoothie with your favorite
frozen fruit, or use it in place of plain Jane H
2
0 when cooking a batch of
rice. Just make sure the packaging states 100% pure coconut water.
MATTHEW G. KADEY, RD
coconut water: the inside story
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The maximum number of
teaspoons of added sugar
a day the American Heart
Association recommends
for most women.
[Source: Circulation]
Snuggle up and gratify your senses with the ultimate comfort beverage.
Whether your taste runs to traditional milk chocolate or a complex burst of
bittersweet, here we serve up some palate-pleasing hot cocoa.
ANNA MONETTE ROBERTS
sip and sigh
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Ah!laska Organic
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A frothy (dairy-free),
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Most luscious
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$7.99/12 oz.;
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NATURAL R
X
Problem: Sore throat
Solution: Sage
The scoop: A sore throat
doesnt just hurt when you
laugh, youre also going to feel
it when you talk, swallow, or
even breathe. An herb found in
most kitchens, Salvia o cinalis,
may oer some relief: a study in
the European Journal of Medical
Research found that a spray
containing sage leaf extract beat
out a placebo in easing sore
throat pain. Or try a homemade
sage gargle, suggests Tieraona
Low Dog, MD, fellowship
director of the Arizona Center
for Integrative Medicine:
Pour 1 cup of boiling water over
1 tablespoon of fresh sage leaf,
and steep 10 to 15 minutes.
Strain. Add 18 teaspoon of salt,
and stir. Let cool. Gargle for
20 seconds two or three times;
repeat three to ve times a day.
What to look for: If purchasing
a ready-made spray, choose one
that combines
sage with other
soothing herbs
such as aloe vera.
DAN FIELDS
Gaia Herbs Sage & Aloe
Throat Shield Spray,
$19.99/30 mL
(gaiaherbs.com)
Here, get VIP access to the White House kitchenwhile not all the recipes are veg, you will nd such
dishes as No-Cream Creamed Spinach. Youll also get the inside scoop on the Obama administrations
food initiatives, and view ongoing coverage of the White House Kitchen Garden.
obamafoodorama.blogspot.com
hot click!
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They say history always repeats itself, and with the selection of heirloom grains from Bobs Red Mill,
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Whole grain foods for every meal of the day.
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carrot & stick Who walks the walk whos nothing but talk
CARROT TO
Windsor Castle, for serving a vegan banquet during
an eco-minded interfaith conference. Hosted by
Britains Prince Philip, the Many Heavens, One
Earth: Faith Commitments for a Living Planet
conference gathered nearly 200 religious leaders from
around the globe this past November. Initiatives
included printing sacred books, such as the Bible and
the Koran, on environmentally friendly paper, and
introducing eco-tourism policies for religious pilgrimages. The
banquet menu featured a roasted pear salad with cobnuts and
steamed celeriac; portobello mushrooms stuffed with artichoke,
red onion, and thyme on pearl barley; butternut squash risotto;
and roasted root vegetables. The vegan meal not only accom-
modated various faiths dietary requirementsobservant
Muslims and Jews shun pork products, and religious Hindus
avoid meat and eggsit also supported the conferences
promotion of sustainable practices. A new study by the World
Watch Institute, a global issues research organization, found
that 51 percent of all CO
2
emissions worldwide are directly
attributable to livestock and their by-products.
STICK TO
NASA, for green-lighting research using squirrel monkeys to
test how harsh radioactive environments might affect
astronauts traveling through deep space on interplan-
etary ights. It is still largely unknown how this
radiation would affect human behavior on long-dura-
tion missions, says NASA spokesman Grey Hauta-
luoma. Animal advocacy groups counter that the
genetic and physiological difference between primates
and humans make any conclusions suspect. In a federal
petition to halt the research, the nonprot Physicians
Committee for Responsible Medicine called the experiments
cruel, unnecessary, and lack[ing] scientic merit. They also
may violate the Sundowner Report, NASAs own principles for
the ethical care and use of animals, which requires researchers
to consider the scope of societal good that may come from an
experiment utilizing animals. Interplanetary human travel is,
at best, a highly speculative aim for the foreseeable future, the
petition stated. To put animals through radiation tests now
in anticipation of such an enterprise is in no way justied.
RACHEL DOWD
THIS JUST IN
Her propulsive leaps across the stage could symbolize Constance Stamatious
fast-rising career. A member of the acclaimed Alvin Ailey American Dance Theater
since 2007, the 25-year-old has danced principal roles in such signature Ailey works as
Revelations. The companys 2010 U.S. tour launches in February. MICHAEL KAMINER
Q How common is a vegetarian lifestyle in the dance world?
A I would say its pretty common. When I was a student at the Ailey School,
I knew many vegetarians and vegans. When I started eating vegetarian, I
personally saw an instant difference in rehearsals and in my performances. I felt
so much lighter and more energetic. Eating meat made me tired and sleepy.
I would struggle just to get through the day.
Q You must expend an incredible amount of energy during a performance.
How do you fuel up?
A I keep almonds and other nuts in the theater case I travel with, to get an
extra boost before I go onstage. And I never miss a meal: I always eat breakfast,
lunch, and dinner, and I snack in between. I eat lots of tofu, seitan, soy, and
plenty of vegetables.
Q You recently returned from Greece, where you have family. How was it
sticking to your eating regimen there?
A Much of my family in Greece is vegetarian as well. They cook vegetarian
dishes, and make a lot of vegetable juices. In Greece you can always get
hummus, pita, and dolmades.
LEAPS & BOUNDS
[
Q
&
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Available at fine health food stores everywhere.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. **At time of manufacture. 2010, American Health, Inc. 109909mva
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I love beets, and I look forward to using both red and
golden varieties every winter. One of my favorite ways
to prepare them is to boil them with a bit of white
balsamic vinegar, which doesnt compete with their
natural avor. Once the beets are cooked, I like to slice
them paper-thin with a mandoline and stuff them [like a pocket]
with cashew cheese. Or I roll them up with a tofu ricotta, which
I batter for vegan tempura. Diced beets also make a nice addition
to a composed salad. One tip is that you can keep the skins on
until the beets are cooked, when the skins are easier to remove.
Also, the beet greens are highly nutritious, so dont throw them
away. I blanch them, then saut them with olive oil, salt, and
peppervery simple, very much like the way I would cook
collard greens or kale.
Tal Ronnens inaugural cookbook, The Conscious Cook,
holds true to his MO: create visually stunning meatless dishes
that are as satisfying as they are healthful. We asked the chef
who dreamed up the recipes for Oprahs three-week vegan
cleanse which veggie he turns to when the weather outside is
frightful. Heres what he said. M.G.K.
C
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ask
a
chef
?
BY Gabrielle Harradine
goods
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sweet shapes
Five fab tools that create irresistible
Valentines treats
SPELL IT OUT
O the Beaten Paths
nine-piece Love Cookie
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SKILLET ART
Cook up heart-shaped
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Were sharing the love. One lucky reader will win all ve tools shown on this page.
Register at vegetariantimes.com/sweeps for a chance to win. win!
WINDOW TO
YOUR HEART
Produce bakery-style
beauty using the King
Arthur Flour Valentine
Linzer Cutter Set. Another
reason to love King Arthur
Flour: its 100 percent
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kingarthurour.com
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1-866-646-8576 vvv.AmericanHealthUS.com
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Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad is a consultant to The Ester C Company.
5 Revive your warm-weather glow with
Coco-Zen Chocolate Brownies Chocolate Salt Scrub
($14.50/4 oz.; coco-zen.com), a Dead Sea saltbased
body slougher featuring organic cocoa powder and
sweet almond oil.
BY Elizabeth Barker
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eco-beauty
4 Simply Divine Botanicals
How Now Brown Cacao Skin
Softening Body Dessert
($29.95/8 oz.; simplydivine
botanicals.com) summons
organic raw cocoa butter,
coconut cream, and avocado
oil to remedy winter-rough-
ened hands and body skin.
CHOCOLATE
BLISS
3 A face wash formu-
lated to help smooth
away ne lines, Amala
Cocoa Bean Rejuve-
nating Cleansing Milk
($40/1.7 oz.; amala
beauty.com) combines
cacao extract, aloe,
and lemon peel oil to
replenish skin while
gently cleansing.
2 With its double dose
of antioxidant power,
Ikove by Florestas
Aa Chocolate Body
Moisturizing Lotion
($23.99/1.7 oz.;
store.orestas.us)
helps shield skin
from environmental
damage all day long.
1 The next best thing to bathing in
real chocolate, Philip B Chocolate
Milk Body Wash & Bubble Bath
($35/11.8 oz.; philipb.com) invites
you to suds up with a scrumptiously
silky blend of cocoa butter, oat pro-
tein, and amino acids.
Indulge in cacao beansourced beauty goods
6 Stash a tin of Badger
Creamy Cocoa Every Day
Body Moisturizer ($15/2 oz.;
badgerbalm.com) in your desk
drawer, then treat yourself to
a quick hand or neck massage
when you need to unwind.
Packed with organic, fair trade
certied cocoa butter,
this yummy-smelling balm
softens as it destresses.
A Valentines Day bonbon isnt the only way to satisfy a
chocolate craving. With all the intoxicating aroma of a chocolate
treat, cacao-enhanced beauty products supply skin with anti-
oxidants that can help slow the aging process, says Ginger
McLean, spa director of The Hotel Hershey in Hershey, Pa.
Antioxidants also abound in cocoa butter, an emollient produced
from cacao beans thats perfect for soothing winter skin.
A TASTE OF
GOODNESS
What is good taste?
For most people taste is simply a matter of flavor.
We believe that the taste of goodness is about making conscious
and thoughtful decisions about the foods we eat, the planet
we share and the people we work with every day.
The Haln Celesflal Group, lnc. Melvllle NY 11747 SA 800-343-7833
www.specfrumorganlcs.com 2010 The Haln Celesflal Group, lnc.
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Q I have chronic arthritis and a bad back, and am worried about the side
eects of pain medications. Are there any natural pain remedies?
A Absolutely. Surprising as it may sound, the answer to many kinds of painfrom
sore joints and back pain to headaches and stomachachesmay be in the kitchen,
rather than the medicine cabinet.
Foods ght pain in three main ways: First, certain foods can cool inammation.
As I wrote in my January column, natural plant oils (ax, evening primrose,
borage, and others) have an anti-inammatory effect that may help relieve sore
joints. Even more importantly, some foods trigger pain, and a quick menu change
is often all you need for relief. Among the common pain triggers are dairy prod-
ucts, eggs, citrus fruits, meat, and wheat, and they can play major roles in mi-
graines, sore joints, and some digestive problems, such as Crohns disease. Eliminat-
ing a food from your diet for about two weeks and then reintroducing it may help
you identify sensitivities.
Second, a diet change can improve circulation. When Dean Ornish, MD, used
a vegetarian diet, along with exercise and stress management, to improve circula-
tion in heart patients, many of his research participants had been on medications
for years without relief. But with simple diet and lifestyle changes, their arteries
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Can a menu change provide relief? R
x
for pain
began to open up again, and their chest
pain melted away.
Amazingly enough, poor circulation
may also be a key contributor to back
pain. In the same way that a meaty diet
and smoking can constrict the arteries to
the heart, they also limit blood ow to
the spine. Without a good blood supply,
the leathery discs that act like cushions
between the vertebrae become fragile.
If a disc breaks open, it is like a pillow
losing its stufng. Its soft core squeezes
out and can pinch a nerve, causing pain.
A research team in Finland used a
special scanning technique to measure the
arteries to the lower back of 51 people
with chronic back pain. They found
constricted arteries much more often in
back-pain sufferers, compared with the
average person. Later, a Japanese team
showed that surgically restoring circula-
tion to the back improves back pain.
These studies show that back pain is not
necessarily caused by heavy lifting or a
lumpy mattress. Often, it is caused by
poor circulation.
Third, a menu change can rebalance
hormones. This makes all the difference
for menstrual cramps. Several years ago, a
young woman called my ofce complain-
ing of excruciating menstrual pain. She
could barely get out of bed. I prescribed
painkillers to ease her immediate symp-
toms; I also suggested that she try a diet
change to see if she could head off pain
the following month. That meant
eliminating animal products and empha-
sizing vegetables, fruits, whole grains, and
beans. Indeed, this rather simple diet
change virtually eliminated her pain.
To put this diet to the test in larger
numbers, we invited women with painful
menstrual cramps to try a low-fat vegan
diet for two months. The menu change
reduced pain severity and duration and
also improved PMS symptoms.
BY Neal Barnard, MD
ask the doc
Why would a change in diet help?
Because it can affect the hormones that
contribute to pain. Heres how: Every
month, estrogensfemale sex hormones
thicken the lining of the uterus in
anticipation of pregnancy. At the end of
the monthly cycle, as menstrual ow
begins, the disintegrating uterine lining
releases prostaglandins, a group of
chemicals that cause cramps. Our theory
is that if fewer estrogen particles were
owing through your bloodstream, there
should be less uterine thickening, less
prostaglandin release, and less pain.
It turns out that a diet change can help
eliminate excess estrogens. Every minute
of the day, your liver lters your blood,
removing estrogens and sending them
into the intestinal tract, so they can leave
with the wastes. In order to work, this
system depends on ber. If there is plenty
of ber in the intestinal tract, estrogen
binds to the ber and promptly exits your
body. If you dont eat enough ber, your
liver still removes estrogens from the
blood and sends them into the intestine,
but with no ber to adhere to, these
estrogens pass from the intestinal tract
back into the bloodstream. A high-ber,
plant-based diet helps get your hormones
into balance, helping to prevent men-
strual pain. It may be that the same
hormone-control method can help with
endometriosis and some types of cancer
pain, but this has not yet been tested.
There are many other ways that foods
can ght pain. Capsaicin, which gives
chiles their spice, is an active ingredient
in some joint-pain creams; as the tingle
kicks in, the joint pain subsides. Ginger
also appears to ease joint pain. Vegan
diets have been shown to ease the nerve
pain of diabetes; they may also help
prevent painful kidney stones.
So, while painkilling drugs have their
place, for many common aches and
pains, a menu change can be just what
the doctor ordered.
Neal Barnard, MD, lives in Washington, and
is the author of Foods That Fight Pain
(Rodale 2008).
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peppermint
This therapeutic herb does a lot more than put the cool in candy
Adding lively aroma and fresh avor to after-dinner mints, candy canes, and those
iconic patties, peppermint (Mentha piperita) owes its cool burst to menthol. This volatile oil
relaxes the smooth muscle of the digestive tract to soothe a wide range of stomach woes,
including indigestion and gas, explains Jenn Dazey, ND, of Bastyr University. A November
2008 research review in the British Medical Journal suggests that peppermint oil may help
ease symptoms of irritable bowel syndrome. Peppermint also aids in thinning mucus when
battling a pesky cold, Dazey says.
BY Matthew G. Kadey, RD
RECIPE BY Mary Margaret Chappell
healing foods
To ease stomach ailments,
take 0.2 milliliter of
peppermint oil in enteric-
coated capsules up to three
times daily, 30 minutes
before meals. For respira-
tory conditions and to aid
breathing, inhale the
steam from 2 cups of
boiling water spiked with
one drop of peppermint
oil, up to three times a day.
Supplement Savvy
EAT IT UP
Consider brightening a fruit salad,
roasted root vegetables, tomato soups,
mashed potatoes, or ery curries with
a handful of chopped peppermint leaves.
Whenever possible, choose superior-
avored fresh leaves over dried. Because
the mint you buy in the supermarket is
often spearmint, which has less menthol,
try growing your own organic pepper-
mint. The herb will easily ourish in
a pot on your deck or a sunny window-
sill; just keep the soil moist.
To brew a tea for help in settling the
stomach and aiding digestion, Dazey
recommends pouring 1 cup of steaming
water over eight to 10 fresh peppermint
leaves or 1 to 2 teaspoons dried leaves,
and steeping covered so that the volatile
oils dont escape. You can enjoy this tea
safely four to ve times dailyunless you
have acid reux or gallbladder issues,
then its best not to imbibe. When
choosing packaged peppermint teas,
look for sealed individual tea bags to
ensure the healing oils are not lost,
advises Dazey: If the box smells like
peppermint, dont buy it.
Minty Winter Tabbouleh
S E R VE S 8 | VE GAN
Chopped fresh herbs are the dominant
ingredient in this grain salad. For
beautiful bouquets of fresh peppermint
at bargain prices, shop for the herb at
Asian grocery stores.
cup bulgur
2 cups tightly packed fresh
peppermint leaves
2 cups tightly packed fresh
parsley leaves
1 small red onion, peeled and quartered
1 clove garlic, minced (1 tsp.)
2 cucumbers, peeled, seeded,
and diced (2 cups)
13 cup chopped toasted hazelnuts
6 oil-packed sun-dried tomatoes,
rinsed, patted dry, and minced,
plus 3 Tbs. oil from jar
cup lemon juice
1. Cook bulgur according to package
directions. Cool; transfer to bowl.
2. Pulse peppermint, parsley, onion,
and garlic in food processor until nely
chopped.
3. Stir peppermint mixture, cucumbers,
hazelnuts, sun-dried tomatoes and oil,
and lemon juice into bulgur. Season
with salt and pepper, if desired. Chill
30 minutes, or overnight.
PER 1-CUP SERVING: 165 CAL; 5 G PROT; 9 G TOTAL FAT
(1 G SAT FAT); 20 G CARB; 0 MG CHOL; 35 MG SOD; 7 G FIBER;
2 G SUGARS
Canada-based writer Matthew G. Kadey,
RD, ate way too many peppermint patties
while growing up.
For beautiful bouquets of fresh peppermint at bargain
prices, shop for the herb at Asian grocery stores.
Made from the volatile oils of
peppermint leaves, aromatic pure
peppermint extract can be used to gussy
up chocolate mousse and cakes, smooth-
ies, homemade sorbet, hot cocoa, and
frosting for cupcakes and cookies.
* These statements have not been evaluated by the FDA. This product
is not intended to diagnose, treat, cure or prevent any disease.
, Ester C and The Better Vitamin C are registered
trademarks of The Ester C Company. U.S. Patent Nos. 6,197,813
and 6,878,744.
1
Moyad, M. et al. Adv Ther. 2008. Oct; 25(10): 995-1009. Dr. Moyad
is a consultant to The Ester C Company.
1-866-646-8576 www.AmericanHealthUS.com
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You cant
stop
time, but
wouldnt
it be nice
if you
could
slow
it down?
Tired of
eating
leftovers
all week
long?
Switch up
your
dinner
routine
with these
simple,
serves-two
recipes
PHOTOGRAPHY Pornchai Mittongtare FOOD STYLING Robyn Valarik PROP STYLING Dani Fisher
Its easy to fall into a take-out habit when its just the two of you, especially
after a long, cold winter day. These satisfying one-dish meals put dinner on
the table in under 30 minutesabout as long as it takes for a pizza to be
delivered. From hearty basil meatballs and pasta to a mild creamy curry to
a Swiss-style potato cake made with marinated artichokes, theres plenty of
textural and avor variety to perk up your weeknight routinewithout any
leftovers to have to pack up.
dinner for two
BY Nicole Rees
RIGATONI PUTTANESCA
WITH VEGGIE MEATBALLS
30 minutes
Rigatoni Puttanesca
with Veggie Meatballs
S E R VE S 2 | 3 0 MI NUT E S OR F E WE R
Vegetarian sausage substitutes make
great meatballs that come together
in a snapwithout the need for adding
eggs as a binder. If you prefer milder
olive avor, use California olives.
For a more pronounced, salty avor,
use kalamatas.
4 oz. dried rigatoni pasta
7 oz. (half of 14-oz. pkg.) soy sausage
substitute, such as Gimme Lean
(1 cup packed)
cup breadcrumbs
2 Tbs. grated Parmesan cheese,
plus more for garnish, optional
1 Tbs. chopped fresh parsley
2 Tbs. chopped fresh basil, divided
2 cloves garlic, minced (2 tsp.), divided
tsp. ground black pepper
1 cup tomato sauce, no salt added
2 Tbs. chopped black olives, optional
1. Cook pasta according to package
directions. Meanwhile, combine soy
sausage, breadcrumbs, Parmesan cheese,
parsley, 1 Tbs. basil, 1 tsp. garlic, and
pepper with ngers.
2. Coat large skillet with olive oil
cooking spray, and heat over medium-
high heat. Roll soy sausage mixture into
12 balls, about 2 Tbs. each. Cook
meatballs 5 to 6 minutes, or until evenly
browned. Add tomato sauce, olives,
remaining 1 Tbs. basil, and remaining
1 tsp. garlic. Cover, and reduce heat to
medium-low. Simmer 3 to 5 minutes to
let avors meld.
3. Drain pasta, and stir into tomato sauce
mixture. Divide between two plates.
Sprinkle with Parmesan cheese, if using.
PER 2 -CUP SERVING: 575 CAL; 30 G PROT; 4 G TOTAL FAT
(1 G SAT FAT); 86 G CARB; 4 MG CHOL; 796 MG SOD;
6 G FIBER; 12 G SUGARS
German-Style Warm Potato Salad
S E R VE S 2 | VE GAN | 3 0 MI NUT E S OR F E WE R
This green beanlaced potato salad is
hearty enough to serve as an entre,
but you could also pair it with grilled
vegetarian sausages for a bigger meal.
If you dont have white balsamic vinegar
in your pantry, use any mild variety,
such as white wine or rice vinegar.
8 oz. baby red potatoes,
cut into 1- x -inch pieces
4 oz. green beans, cut into
2-inch pieces
3 Tbs. olive oil
3 green onions, white and pale-green
parts chopped ( cup)
2 Tbs. white balsamic vinegar
1 Tbs. chopped fresh tarragon or dill
4 cups loosely packed baby spinach leaves
1. Cook potatoes in pot of boiling salted
water 8 minutes, or until tender. Add
green beans during last minute of cooking.
2. Meanwhile, heat oil in skillet over
medium heat. Add green onions.
Cook 3 to 4 minutes, or until tender
but not browned. Remove from heat,
and stir in vinegar.
3. Drain potatoes and green beans.
Toss with olive oil mixture, parsley, and
tarragon. Season with salt and pepper,
if desired. Serve warm on bed of spinach.
German-Style Warm Potato Salad
Vegetables Korma
S E R VE S 2 | GL UT E N F R E E | 3 0 MI NUT E S OR F E WE R
The only nontraditional thing about
this Indian dish is the frozen vegetables.
To make it vegan, substitute light
coconut milk for the evaporated milk
or heavy cream.
cup basmati rice
2 medium tomatoes, cut into chunks
small white onion, cut into chunks
1 Tbs. minced fresh ginger
1 Tbs. vegetable oil
tsp. garam masala or curry powder
tsp. plus 18 tsp. ground cardamom
2 Tbs. golden raisins
2 cups frozen mixed vegetables,
such as green beans, cauliower, carrots,
lima beans, and zucchini (12 oz.)
1 7-oz. can chickpeas, rinsed and drained
( cup), optional
3 Tbs. fat-free evaporated milk or
heavy cream
1 Tbs. toasted slivered almonds, optional
1. Cook rice according to package
directions.
2. Pure tomatoes, onion, and ginger to
paste in food processor or blender.
3. Heat oil in saucepan over medium
heat. Add garam masala and cardamom,
and cook 30 seconds, or until fragrant,
stirring constantly. Add tomato pure
and raisins. Simmer 2 minutes, or until
sauce thickens slightly.
4. Stir in frozen vegetables; chickpeas,
if using; and evaporated milk. Season
with salt and pepper, if desired. Cover,
reduce heat to medium-low, and simmer
6 to 7 minutes, or until vegetables are
tender. Serve over rice. Sprinkle with
almonds, if using.
PER 1
1
/4 CUP SAUCE OVER
1
/2 CUP RICE: 415 CAL; 9 G PROT;
7 G TOTAL FAT (<1 G SAT FAT); 82 G CARB; 0 MG CHOL;
Sauted Brussels Sprouts Leaves
over Quinoa
S E R VE S 2 | GL UT E N F R E E | 3 0 MI NUT E S OR F E WE R
Separating Brussels sprouts leaves from
the heads, then lightly sauting the
leaves in a little oil eliminates any risk of
overcooking the sprouts.
2 Tbs. blanched hazelnuts, chopped
cup quinoa
8 oz. Brussels sprouts,
trimmed and halved
2 Tbs. olive oil
3 Tbs. crumbled feta cheese, optional
2 tsp. grated fresh lemon zest
Vegetables Korma
1. Preheat oven to 350F. Toast hazelnuts
5 to 6 minutes, or until light brown,
shaking pan occasionally. Set aside.
2. Bring 1
/2 cups water to a boil. Add

quinoa and salt, if desired; cover; and cook
15 minutes, or until liquid is absorbed.
Remove from heat, and set aside.
3. Meanwhile, peel leaves off Brussels
sprouts halves, and discard inner core.
4. Heat oil in skillet over medium-high
heat. Saut Brussels sprouts leaves
5 minutes. Add 3 Tbs. water, cover, and
cook 1 minute more, or until leaves are
tender. Stir in garlic. Toss with quinoa;
hazelnuts; feta, if using; and lemon zest.
Season with salt and pepper, if desired.
Artichoke Heart Rsti
S E R VE S 2 | VE GAN | GL UT E N F R E E
3 0 MI NUT E S OR F E WE R
Crispy on the outside and creamy inside,
rsti (skillet potatoes) are a Swiss favorite
for dinner. Here, frozen hash browns
stand in for the grated and blanched
potatoes to save time.
3 cups frozen shredded
hash brown potatoes
1 6.5-oz jar marinated artichoke hearts,
drained and chopped ( cup)
2 Tbs. vegetable oil, divided
1. Rinse hash browns under warm
running water until thawed. Drain on
paper towels. Combine hash browns with
artichoke hearts and parsley in bowl.
2. Heat 1 Tbs. oil in skillet over
medium-high heat. Press potato mixture
into circle in pan with spatula. Drizzle
1
/2 tsp. oil over top. Cook 6 to 7 minutes.

3. Invert rsti onto plate. Add remain-
ing 1
/2 tsp. oil to pan. Slide rsti into

skillet. Cook 6 minutes more, or until
browned on second side. Slide onto
serving plate, and let stand 2 minutes
before slicing.
PER 1
1
FAT (1 G SAT FAT); 55 G CARB; 0 MG CHOL; 330 MG SOD;
7 G FIBER; <1 G SUGARS
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30 minutess
Heres a simple prescription for heart health: a bowl of steaming
hot soup. Vegetable-based soups are chock-full of natural medicine,
from system-strengthening vitamins and antioxidants to cholesterol-
reducing soluble ber. Theyre also low in saturated fat, sodium, and
calories. When it comes to the hearty bowlfuls on the following pages,
every spoonful helps the medicine go down.
BY Elliott Prag
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MINESTRONE WITH
SUN-DRIED TOMATOES
AND WHITE BEANS
we (
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Warm up winter meals with four satisfying
soups made from heart-healthful ingredients
veg lite
Minestrone with Sun-Dried
Tomatoes and White Beans
3 0 MI NUT E S OR F E WE R
Its hard to believe this hearty soup is
nearly all vegetables. Our minestrone
(minus the pasta) is rich in dietary
ber and complex carbohydrates that
help balance blood sugar levels and
reduce cholesterol.
1 Tbs. olive oil
tsp. dried oregano
tsp. dried basil
1 medium onion, diced (1 cups)
1 large or 2 medium carrots,
sliced into rounds (1 cup)
3 stalks celery, sliced (1 cup)
6 cloves garlic, minced (2 Tbs.)
cup sliced sun-dried tomatoes
1 15-oz. can white beans, rinsed
and drained
1 cup fresh or frozen peas or green
beans, cut into 1-inch lengths
2 Tbs. white wine vinegar
1. Heat oil in 3-qt. saucepan over
medium heat. Add oregano and
basil, and stir 30 seconds. Add
onion, carrots, celery, and garlic.
Cover, and cook 5 minutes, or until
onion is translucent.
2. Add sun-dried tomatoes, and
cook 5 minutes more. Add white
beans and 4 cups water, and season
with salt and pepper, if desired.
Bring soup to a boil, reduce heat
to medium-low, and simmer
10 minutes. Add peas, and simmer
3 to 5 minutes more. Stir in vinegar,
and season with salt and pepper,
if desired.
PER 1-CUP SERVING: 113 CAL; 5 G PROT; 2 G TOTAL
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High-vitamin, low-cal
veggies remain the best
dietary way to control
weight, cholesterol,
and blood pressure.
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provide the benecial essential fatty acids (EFAs)
in an ideal balance of Linolenic Acid (Omega-
3), Linoleic Acid (Omega-6), and Oleic Acid
(Omega-9).
;ii[dj_Wb \Wjjo WY_Zi
build hormones and maintain normal nervous
system function*
promote effective immune function*
assure cell membranes do their crucial job,
letting nutrients in and wastes out*
We need essential fatty acid supplements
because our bodies cannot manufacture
enough of them. All too often, our processed
foods contain health-damaging fats and few of
the benecial fats.
Dr. Ohhiras Essential Living Oils were created
after extensive research by Dr. Ohhira, a
renowned Japanese scientist. Eight high-
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to provide important fatty acids that support
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
Red PepperCarrot Soup
This soup boasts a smooth texture
and a deep, rich avor that comes
from slow-roasting bell peppers.
Its also high in beta-carotene
and lycopene, two antioxidants
that may help prevent cardiovascu-
lar disease.
2 large red bell peppers (1 lb.),
plus slices for garnish, optional
2 Tbs. olive oil
tsp. curry powder
1 bay leaf
1 large onion, sliced (2 cups)
2 large carrots, sliced
( lb.)
4 cloves garlic, peeled and sliced
1 tsp. salt
2 Tbs. lemon juice
1. Preheat oven to 350F. Place
bell peppers on baking sheet,
and roast 1 hour, or until skin is
wrinkled and blackened all over,
turning peppers occasionally with
tongs. Transfer to bowl, and cover
with plastic wrap 10 minutes to
steam. When peppers are cool
enough to handle, rub off black-
ened peel, and remove seeds.
2. Heat oil in 2-qt. saucepan
over medium heat. Add curry
powder and bay leaf, and stir
10 seconds. Add onion, carrots,
garlic, and salt. Cover, and cook
10 minutes, or until onion is
translucent.
3. Add 4 cups water, and bring to
a boil. Reduce heat to medium-low,
and simmer, covered, 25 minutes.
4. Transfer carrot mixture to
blender, add bell peppers, and
pure until smooth. Stir in lemon
juice. Garnish servings with bell
pepper slices, if using.
PER 1-CUP SERVING: 101 CAL; 2 G PROT; 5 G TOTAL
418 MG SOD; 2.5 G FIBER; 6 G SUGARS
Go for goldand red and orange. These veggie hues
indicate beta-carotene and lycopene, two of the best-known
antioxidants for heart health.
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veg lite
No Salt Added
2
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Stock your pantry with convenience and comfort, award winning EDEN Organic Beans.
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Cannellini
Garbanzo
Great Northern
Dark Red
Kidney
Navy
Pinto
Small Red
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Garlic and Kale Soup
S E RVE S 6 | VE GAN
This brothy soup provides heart-
healthful nutrition on many
levels: kale and garlic are good for
the cardiovascular system; wheat
berries are high in ber; and
shiitake mushrooms contain
eritadenine, an amino acid that
speeds up processing of cholesterol
in the liver. Once the wheat berries
have been presoaked, the soup can
be ready in under an hour.
cup wheat berries
2 Tbs. olive oil
3.5 oz. shiitake mushrooms, stemmed
and thinly sliced (1 cup)
10 cloves garlic, peeled and thinly sliced
cup brown rice vinegar
4 cups low-sodium vegetable broth
1 bunch kale (10 oz.), stemmed and
coarsely chopped
1. Soak wheat berries in large bowl
of cold water overnight.
medium heat. Add mushrooms, and
season with salt, if desired. Saut
mushrooms 10 minutes, or until
beginning to brown. Add garlic,
and saut 2 minutes more. Stir in
vinegar; simmer until vinegar is
almost evaporated, stirring to scrape
up browned bits from pan.
3. Drain wheat berries, and add to
mushroom mixture with vegetable
broth and 1 cup water. Bring to
a boil, then reduce heat to medium-
low, and simmer 20 minutes.
Add kale, and cook 10 to 20 minutes
more, or until kale is tender. Season
with salt and pepper, if desired.
(<1 G SAT FAT); 20 G CARB; 0 MG CHOL; 103 MG SOD;
The ber in whole
grains and leafy greens
helps lower blood-
cholesterol levels.
veg lite
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There is no flashing red light to warn
you of a calcium deficiency. In fact, it
is usually not detectable until
irreversible damage has already been
done. Calcium deficiency is hard to
detect because the calcium level in the
blood may appear to be normal even in
extreme cases. Why? Because the
body has a calcium bank in the form of
teeth and bones. The need for calcium
to control muscular contractions
(including the heart), blood-clotting,
transmission of nerve impulses and
other requirements, take priority. In
short, a series of biochemical reactions
is triggered and a check is written on
your calcium bank.
It may be decades before you know for
sure when loose teeth, receding gums
or a fractured hip demonstrate how
brittle and chalky your bones have
become. There is no known cure for
osteoporosis but it seems to be
afflicting people at increasingly
younger ages. The progression towards
this disaster takes years, but you may
be sure it is going on unnoticed right
now in a substantial percentage of our
population. Here are the facts that
explain why the problem of calcium
deficiency is so widespread.
Calcium is not easily absorbed. Perhaps
no more than 10-20% of that which is
found in the foods consumed is actually
metabolized. There are a lot of reasons
why this is so. A meal high in fats can
form insoluble calcium soaps causing
the calcium to pass through the system
unabsorbed. The calcium in certain
vegetables may be inhibited from
release by oxalates found naturally in
such foods as rhubarb, kale, spinach and
broccoli or phytates in grains and
cereals and, of course, a supply of
Vitamins A and D must be present for
the absorption and use of calcium.
In addition, calcium requires an acid
environment for absorption a special
problem for older people who tend to
have a lower production of digestive
acids. There is more. Amino acids
_
leucine, arginine and serine
_
are
needed for the formation of calcium-
amino acid complexes. Magnesium
and phosphorous must be present in an
appropriate ratio. Without all these,
and other factors, you may lose a lot of
the benefit no matter how much
calcium you may be ingesting.
You will find quite an array of calcium
supplements on the shelf in your health
food store. Some will be simple
calcium carbonates
_
others will be
calcium carbonate in so-called natural
forms, such as oyster shells or
eggshells. You will find bone-meal, di-
calcium phosphate, dolomite, calcium
lactate, calcium glutonate and many
others. True, they all contain calcium
but they vary in the amount of actual
calcium content from 40% for calcium
carbonate to around 9% for calcium
glutonate. Carbonate has the highest
percentage of calcium but it is an
antacid. The catch is that calcium can
only be absorbed by the body in an
acid environment so this may make the
calcium carbonate a somewhat self-
defeating exercise, especially for older
people who often suffer from digestive
acid deficiency. Calcium carbonate
from oyster shells is no different from
calcium carbonate in any other form.
It is, after all, a mineral. However,
oyster shells carry the additional risk of
being contaminated with heavy metals
that naturally occur in the oyster bed
environment.
Calcium phosphate may be the best
source of calcium for us since it has a
hydrogen bond and the principle
calcium in the body is calcium
hydrogen phosphate. Probably the best
combination of calcium sources is
found in one of Lewis Laboratories
products called RDA
TM
. In this
product, calcium phosphate is included
with calcium carbonate.
Another advantage of Lewis Labs
RDA
TM
is the beneficial result of its
being a complete broad spectrum
nutritional supplement. It is not just a
calcium supplement. While each daily
portion contains 100% of the daily
calcium requirement, RDA
TM
also
contains all the other factors associated
with the efficient utilization of calcium.
It naturally stimulates the digestive
acids to overcome the antacid of
calcium carbonate.
Lewis Labs RDA
TM
contains all 34
nutrients (vitamins, minerals and
protein) with an ideal balance of the
eight essential amino acids recognized
as essential for human nutrition. It
has been formulated to assure
synergistic interaction between all the
nutrients for most effective results. It is
a complete nutritional supplement.
RDA
TM
is supplied in one pound cans
and may be acquired at leading health
food stores throughout the United
States. Other products from Lewis
Labs' include: 100% Pure Premium
Brewer's Yeast*, Fiber Yeast,
Fabulous Fiber*, Super Fabulous
Fiber, The Lecithin from Lewis
Labs*, Over 40*, Staminex, Staminex
with Stevia Extract*, Staminex with
Ginseng and Weigh Down*.
*Available taste samples @
www.lewislabs.net
P.O. Box 373
Southport, CT 06890
2009 Lewis Laboratorios Int'l. Limited.
All rights reserved.
with Calcium,
Lutein Extract and
important Isoflavones
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Smoky Split Pea Soup
Split pea soup recipes are often
avored with ham hocks, but this
veg version gets its smoky taste from
smoked paprika and chipotle chiles.
Sweet potatoes and split peas are
good sources of potassium, which
lowers blood pressure.
1 cup green split peas
2 Tbs. olive oil
1 tsp. smoked paprika
1 tsp. chopped chipotle chile,
canned in adobo sauce
1 large sweet potato, peeled
and diced (3 cups)
2 medium onions,
diced (3 cups)
3 ribs celery, diced (1 cup)
1 14-oz. can diced tomatoes
1. Soak split peas in large bowl of
cold water overnight.
medium heat. Add paprika and
chipotle, and stir. Add sweet
potato, onions, and celery, and
season with salt and pepper, if
desired. Cover, and cook
10 minutes, or until onions are soft
and translucent. Add garlic, and
saut 2 minutes.
3. Drain split peas, and add to pot
with 6 cups water. Bring soup to
a boil, reduce heat to medium-low,
and simmer 1 hour. Add tomatoes,
and cook 30 minutes more, or until
split peas are tender.
PER 1-CUP SERVING: 256 CAL; 9 G PROT;
5 G TOTAL FAT (<1 G SAT FAT); 45 G CARB;
0 MG CHOL; 162 MG SOD; 16 G FIBER;
9 G SUGARS
Chef and cooking instructor Elliott Prag
shares his knowledge of health-supportive
cooking with his students at the Natural
Gourmet Institute in New York.
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Split peas are rich in potassium and ber, both of
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veg lite
THERE IS NO ONE CAUSE OF WEIGHT GAIN
There are many reasons for weight gaincultural, emotional, physical, biological or even
economical. Maybe you were raised in an environment where fat-laden fried foods were
served every night, or maybe you work in a stress-lled job that leaves eating as your only
outlet for pent-up emotions. Perhaps youre a member of the TV generation that shuns
outdoor exercise, or maybe youre one of the millions living life on-the-go who turn to quick,
cheap calories provided by fast-food restaurants. For the majority of you with weight to lose, its
likely that several of these factors are adding unwanted pounds to your body.
THERE IS NO ONE SOLUTION TO WEIGHT LOSS
Fixing your weight gain situation must be just as multi-faceted as the cause, starting rst with
attitude. To overcome this challenge, youve got to understand two vital thoughts. The rst key is
understanding and accepting that carrying extra pounds is about far more than appearance. It
compromises your health and affects every aspect of how you live your life.
The second is ghting this war on multiple battleelds. Youve got to change your attitude, your
thinking process, your food intake, your exercise, and possibly even wage a war against your
bodys own chemistry to get the scale moving again in the right direction. You dont need a small
tweak, you need a revolutiona 180 degree change with a 360 degree plan!
We formulated Diet 360 to help you wage war on excess weight and nally win the battle of the
bulge. Diet 360 provides a comprehensive and holistic approach in helping you reach your weight
loss and total health goals.
Today, weight loss comes full circlewith Diet 360!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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From the
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Natural Products Industry*
Blood Sugar
Energy
Stress
Metabolism
Metabolism
Blood Sugar
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Fucoxanthina carotnoic rom brown
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BIueberry Leaf & Bayberry Bark Extracts
powrul antioxicants that promot ncint
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halthy blooc sugar lvls
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EMPOWERING EXTRAORDINARY
HEALTH
HOW DIET 360 WORKS TO

PROMOTE WEIGHT LOSS
The ingredients that comprise Diet 360 have been

individually reviewed and clinically studied for the role
they play in supporting weight loss.
Ashwangandha extract, works to bolster the bodys

stress response, which helps reduce the stress hormone
cortisol.
As people become stressed, their responses

can be varied. Things like skipping meals, binge eating,
carb craving, stress-related fatigue, mood swings and
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stress responses, Ashwangandha extract supports
healthy weight management.
The combination of blueberry leaf and bayberry

bark extracts are clinically studied ingredients
included in Diet 360. Where Ashwangandha extract
works to reduce cortisol and stress, the blueberry
leaf and bayberry bark work to reduce the negative
impact of food, particularly with regard to blood
sugar levels.
If you eat a high amount of carbs and sugar, there

will be a lot of glucose in the bloodstream. The longer
glucose is in the bloodstream, the more likely that the
body will try to get rid of it another way. The longer
insulin touches glucose, the more likely it will convert
that glucose into fatty acids. The fat created in the
process may manifest itself as new fat cells or increase
the size of existing fat cells. Maintaining blood sugar
levels (already in the normal range) with Diet 360 may
ultimately lead to slower fat cell production.
In clinical studies, blueberry leaf and bayberry bark

were shown to help maintain already normal blood
sugar levels for healthy glycemic response.
These
ingredients did so by expediting glucose from the
bloodstream into fat and muscle cells.
By advancing
the movement of glucose quickly into the cells, glucose
cant be converted efciently into fat by the insulin.
As you can see, instead of focusing on one aspect of weight loss, Diet 360 is a holistic
and multi-dimensional approach attacking weight loss from SEVEN angles.
Diet 360 gives you the benet of MULTIPLE clinically studied ingredients designed to address MULTIPLE barriers to weight loss.
Everything is accounted for in this revolutionary new formula. Thats why Diet 360 is a truly holistic approach to healthy, faster weight
loss, accomplished through these seven paths:
A HOLISTIC APPROACH THAT SUPPORTS WEIGHT LOSS FROM EVERY ANGLE
THOSE PESKY FAT CELLS

While fat has many important functions in the body,
its best to think of fat as an energy source. If you go
on a diet and reduce the amount of calories you
consume, your body will call on the excess fat stores
in your body to provide energy. If you add exercise to
the equation, more energy is required and more fat
will be used.
Using excess fat as energy and burning more
calories is a great way to enhance weight loss. It is
for that reason that Diet 360 contains ingredients that
are designed to increase metabolism to burn more
calories and promote the formation of lean muscle
mass versus fat mass.
One of those ingredients, fucoxanthin, has vaulted

into the weight loss spotlight over the last few years,
and for good reason. Fucoxanthin actually goes to
work within the fat cells, where it has the ability to
increase the energy expenditure of the cell.
This
increased metabolism aids the body in burning
calories, which is one of the goals of any weight loss
program.
Unlike many other ingredients that boost

metabolism, fucoxanthin does so without stimulating
the central nervous system, a common side effect of
many weight loss supplements.
Finally, Diet 360 contains a clinically studied

decaffeinated green coffee extract called SlimPure
.
In addition to the weight loss results discussed, SlimPure
was shown to signicantly increase the ratio of muscle
mass to fat mass.
DIET 360A TRUE DIET REVOLUTION

At the end of the day, Diet 360 was born out of
a comprehensive approach to weight loss. With
multiple paths to weight loss and clinically studied
ingredients, Diet 360 is the logical choice to help
you start your own weight loss revolution.
Available at These Fine Retailers and Your Local Independent Health Retailer or visit www.GardenofLife.com/360
1. Slimming Down
2. Increases Lean Body Mass
3. Increases Metabolism
to Burn Calories
4. Maintains Already Healthy

Blood Sugar Levels
7. Reduces the Stress Hormone Cortisol

to Help Fight Associated Cravings
t
5. Boosts Energy and Reduces
Stress-related Fatigue
t
6. Promotes Restful Sleep
90
Energy &
Boost
Energy &
Reduce Fatigue
180
Reduces Stress
& Cortisol
Reduces Stress
& Cortisol
180 270
360
Metabolism
Boost
Metabolism
& Insulin
Support
Blood Sugar
& Insulin
Support
270
360
Use with diet and exercise
.
0
2
4
6
8
10
12
Placebo SlimPure
VS.
5.4
10.9
5.4
BY Nancy Baggett
no-knead breads
Say good-bye to sticky
hands with these
foolproof home-baked
buns and loaves
EASY BUTTERMILK
POT BREAD
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technique
Orders outside the US must be prepaid in US dollars. Canada add $12. Foreign add $24. Allow 6-8 weeks for delivery.
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Imagine the pleasure of serving wholesome, homemade breads as often as you
like without the fuss, mess, and time required to knead a traditional yeast-leavened
loaf. Unlike most bread recipes, these tasty creations call for stirring the yeast
in with all the dry ingredients. After that, the dough just sits on a counter and
gradually kneads itself. As an added bonus, this unhurried rise boosts bread avor
and aroma. Less work. More avor. Now thats a pleasure.
1. Mix the Right Stu Stir wet ingredients into dry ingredients in large bowl. Always use
rapid-rising yeast, aka fast-rise, instant, or bread machine yeast. (Regular active dry yeast
doesnt dissolve well in ice water.) Opt for unbleached all-purpose our, bread our,
or very fresh whole-wheat our.
2. First Rise Let dough rise at room temperature (70F) for 8 to 24 hours, depending
on the recipe. The dough can be refrigerated for 3 to 8 more hours beforehand for richer
avor or convenience, but must have this slow rst rise for kneading and avor development.
3. Second Rise Add more our to correct dough texture. (Even with careful measuring,
the amount of water needed can vary due to dierences in batches of our.) Then let the
dough rise 45 minutes to 2 hours.
4. Bake No-knead breads tend to brown more readily than traditional ones, so test with
a skewer or bread thermometer. Err on the side of overbaking (it wont dry out breads) to
ensure the interiors are done.
Easy Buttermilk Pot Bread
MAK E S 1 L OAF ( 1 2 WE DGE S )
Baking this bread in a preheated Dutch
oven gives it a light texture and a chewy
bottom crust.
Recipe adapted from Kneadlessly
Simple: Fabulous Fuss-Free, No-Knead
Breads, reprinted by permission of John
Wiley & Sons.
4 cups unbleached white bread our or
unbleached all-purpose white our,
plus more as necessary, divided
2 Tbs. sugar
1 tsp. salt
tsp. rapid-rising, instant,
or bread machine yeast
13 cup powdered buttermilk
2 Tbs. melted unsalted butter
tsp. coarse crystal salt for sprinkling,
optional
refrigerate up to 24 hours, then set out
at room temperature.
4. Place oven rack in lower third of
oven, and preheat oven to 450F. Brush
4-qt. Dutch oven with oil, set on oven
rack, and heat until sizzling hot.
Transfer dough to Dutch oven. (Dont
worry if dough is lopsided and ragged-
looking; it will even out during baking.)
Brush top of dough with water, then
sprinkle with coarse salt, if using. Slash
large X in top of dough with knife or
kitchen shears; cover pot, and shake to
center dough.
5. Lower oven temperature to 425F.
Bake bread 50 to 55 minutes. If loaf is
browned, leave lid on; if not, remove lid.
Bake 10 to 15 minutes more, or until
skewer inserted in thickest part of loaf
comes out with just a few particles. Bake
5 to 10 minutes more. Cool 15 minutes
in pan; unmold, and cool on wire rack.
PER WEDGE: 222 CAL; 7 G PROT; 4 G TOTAL FAT
1. Mix 2 cups water with 1 cup ice cubes
in bowl. Combine 4 cups our, sugar,
salt, and yeast in separate bowl. Vigor-
ously stir 1
3
/4 cups plus 2 Tbs. ice water
into our mixture. (Dough should be
slightly stiff; stir in just enough addi-
tional our to stiffen slightly, if neces-
sary.) Brush dough top with vegetable
oil. Cover bowl with plastic wrap, and
let rise at room temperature 12 to 18
hours (rst rise).
2. Vigorously stir powdered buttermilk
and melted butter into dough, scraping
down bowl sides. Stir in remaining
/2 cup
our, plus more as necessary to yield stiff
but still stirrable dough. Lift and fold
dough toward center with spatula. Brush
dough with vegetable oil, and cover with
plastic wrap oiled on side facing dough.
3. Let dough rise 1
/4 to 2
/2 hours at
room temperature (second rise). Second
rise alternatives: let dough stand in
turned-off microwave with 1 cup boiling
water 45 minutes to 1
/2 hours for
accelerated rise; for extended rise,
4
EASY
STEPS
Easy Cinnamon Sticky Buns
Easy Cinnamon Sticky Buns
MAK E S 1 2 S T I CK Y BUNS | VE GAN
These sweet, gooey breakfast treats are
best straight from the oven, so calculate
rising times to allow them to bake just
before serving.
Recipe adapted from Kneadlessly Simple:
Fabulous Fuss-Free, No-Knead Breads,
reprinted by permission of John
Wiley & Sons.
cup (4 oz.) nonhydrogenated vegan
margarine, cut into pieces, plus
13 cup melted margarine, divided
cup raisins, rinsed in hot water and
drained, or chopped walnuts, optional
18 Tbs. dark corn syrup
1. Mix 1
/2 cups water with 1 cup ice cubes

in bowl. Combine 3
/4 cups our, sugar,

salt, and yeast in separate bowl. Measure
1
/2 cups ice water, and combine with oil in

third bowl. Vigorously stir water mixture
slightly stiff; stir in just enough additional
our to stiffen dough slightly, if necessary.)
Brush dough top with oil. Cover bowl
with plastic wrap, and let dough rise 15 to
20 hours at room temperature (rst rise).
2. Pulse brown sugar, remaining
2
/3 cup
our, and cinnamon in food processor
until combined. Add margarine, and
pulse until mixture forms coarse crumbs.
Stir raisins or walnuts, if using, and
/4 cup crumb mixture into dough.

3. Brush 12 jumbo mufn cups with
melted margarine. Place 1 tsp. melted
margarine, 1
/2 Tbs. corn syrup, and then

1 Tbs. crumb mixture in bottom of each
mufn cup. Divide dough into 12 pieces,
and press into prepared mufn cups. Press
remaining crumb mixture on top of dough,
and drizzle with any remaining margarine.
Tent mufn tins with foil coated with
cooking spray. Let rise 1
/4 to 2
/2 hours at
/2 hours for acceler-

ated rise; for extended rise, refrigerate up to
48 hours, then set out at room tempera-
ture. When dough nears foil, remove, and
let rise until it doubles in size.
4. Set oven rack in lower third of oven;
preheat oven to 350F. Set mufn pans on
baking sheet, and bake 20 to 25 minutes,
or until skewer inserted in thickest part of
buns comes out with just a few particles.
Run knife around buns to loosen. Invert
buns onto serving plate. Scrape out sauce
clinging to cups, and spread on buns.
PER BUN: 474 CAL; 6 G PROT; 17 G TOTAL FAT
3 plus 23 cups unbleached white bread
our, plus more as needed, divided
1 Tbs. plus 2 tsp. sugar
1 tsp. salt
tsp. rapid-rising, instant, or
bread machine yeast
3 Tbs. vegetable oil, plus more for
brushing dough and greasing pans
cup plus 2 Tbs. light brown sugar
1 Tbs. ground cinnamon
technique
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Drink Recipe. Brings you organic natural goodness and taste of Braggs Apple Cider Vinegar in convenient ready to drink bottle. Only
ingredients: Bragg Organic Apple Cider Vinegar, Organic Honey and Pure Distilled Water. Refreshingly Healthy! Apple Cider Vinegar
has been highly regarded throughout history. In 400 B.C. Hippocrates, the Father of Medicine, used it for its amazing natural detox
cleansing, healing, energizing qualities. Hippocrates prescribed Apple Cider Vinegar mixed with honey for its great health properties.
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KELP
SPRINKLE
24 Herbs&Spices
TIME-TESTED
baking
tradition
Honey-Oat Bread
MAK E S 1 L OAF ( 1 2 S L I CE S )
Fragrant, slightly dense, and pleasantly
sweet, this loaf is great for toastand
snacking.
1 cup quick-cooking oats
(not instant), divided
3 cups unbleached bread our or
all-purpose our, plus more as
necessary, divided
1 tsp. salt
1 tsp. rapid-rising, instant, or bread
machine yeast
6 Tbs. honey
cup vegetable oil, plus more for
brushing dough and oiling pan
1. Spread
3
/4 cup oats on microwave-
safe plate. Microwave on high power
1
/2 to 2 minutes (stop to stir every

30 seconds), or until oats are fragrant
and lightly toasted. Cool.
2. Mix 1
/2 cups water with 1 cup ice

cubes in bowl. Combine 3
/4 cups our,
salt, yeast, and toasted oats in separate
bowl. Measure 1
/2 cups ice water, and

combine with honey and oil in third
bowl. Vigorously stir honey mixture into
our mixture. (Dough should be
tional our to stiffen dough slightly, if
necessary.) Brush top of dough with oil.
Cover bowl with plastic wrap, and let
rise at room temperature 8 to 12 hours
(rst rise).
3. Vigorously stir dough, scraping down
bowl sides. Stir in remaining
/4 cup
our. Stir in more our if dough is at all
soft, to have stiff but still stirrable dough.
Oil 9- x 5-inch loaf pan, transfer dough to
pan, and smooth surface with spatula or
well-oiled ngertips. Press remaining
/4 cup oats on top of loaf. Cover with

plastic wrap oiled on side facing dough.
4. Let dough rise 1
/4 to 2
/2 hours at
/2 hours for
No-knead bread was how
people made bread thousands
of years agobefore they
discovered that by pulling,
beating, stretching, stirring,
or otherwise kneading wheat
doughs they could speed up the
gluten-developing process.
A number of bakers experi-
mented with the no-knead
approach in the early 20th
century, and versions of
no-knead breads have been
circulating in the United States
for decades. A renewed
interest in the technique
followed a no-knead bread
recipe published in 2006 in
The New York Times.
accelerated rise; for extended rise,
refrigerate up to 48 hours, then set
out at room temperature.
5. Preheat oven to 375F. Remove plastic
wrap, and bake loaf 30 to 35 minutes, or
until top is well browned. Cover with
foil, and bake 25 to 30 minutes more, or
until skewer inserted in thickest part of
loaf comes out with just a few particles.
Bake 5 minutes more to ensure done-
ness. Cool on wire rack.
PER SLICE: 239 CAL; 6 G PROT; 6 G TOTAL FAT
Rustic Multiseed Wheat Bread
MAK E S 1 L OAF ( 1 2 S L I CE S ) | VE GAN
This is a versatile, rustically handsome
loaf with a crusty top, surprising light-
ness, and pleasing nutty taste and aroma.
3 cups unbleached all-purpose
our or bread our, plus more as
necessary, divided
1 cup whole-wheat our
technique
1 tsp. salt
1 tsp. rapid-rising, instant, or bread
machine yeast
cup roasted and salted sunower seeds,
plus 2 Tbs. for garnish
2 Tbs. molasses
2 Tbs. vegetable oil, plus more for
brushing dough
4 Tbs. mixed seeds (use at least 2 kinds:
brown ax, golden ax, sesame,
or millet), for garnish
1. Mix 2 cups water with 1 cup ice cubes
in bowl. Combine 3 cups all-purpose or
bread our, whole-wheat our, salt, and
yeast in separate bowl. Stir in sunower
seeds. Measure 2 cups ice water, and
combine with molasses and oil in third
bowl. Vigorously stir molasses mixture
tional our to stiffen dough slightly,
if necessary.) Brush dough top with oil.
Cover bowl with plastic wrap, and let
rise at room temperature 8 to 12 hours
(rst rise).
2. Vigorously stir dough, scraping down
bowl sides. Stir in remaining
/4 cup our,
plus more as necessary to yield stiff but
stirrable dough. Oil 9- x 5-inch loaf pan
or 3.5-qt. Dutch oven. Coat bottom and
sides of pan or Dutch oven with mixed
seeds. Transfer dough to prepared pan or
Dutch oven, and smooth surface with
spatula or well-oiled ngertips. Press
remaining 2 Tbs. sunower seeds on top
of loaf. Cut slash down center of loaf or
score dough in Dutch oven with large X
using sharp knife. Cover with plastic
wrap oiled on side facing dough.
3. Let dough rise 1
/4 to 2
/2 hours at room
temperature (second rise). Second rise
alternatives: let dough stand in turned-off
microwave with 1 cup boiling water
45 minutes to 1
/2 hours for accelerated

rise; for extended rise, refrigerate up to 48
hours, then set out at room temperature.
4. Preheat oven to 425F. Remove plastic
wrap, place loaf in oven, reduce tempera-
ture to 400F, and bake, uncovered,
30 to 35 minutes, or until top is well
browned. Cover with foil; bake 20 to 25
minutes more, or until skewer inserted
in thickest part of loaf comes out with
just a few particles. Bake 5 minutes more
to ensure doneness. Cool 15 minutes in
pan; unmold, and cool on wire rack.
A variety of slow-rise processes in these recipes make it easy
to work homemade bread into a busy schedule.
2
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Some dill weed has a dull, slightly grassy taste. Not ours.
We harvest the blossoms that appear during the 3-day window
when dill weed reaches its peak of flavor. As a result, our dill is
extra dilly. Next time youre at the store, look for our California
dill weed with the flavorful little yellow buds. Its just one of our
distinctive Spice Islands flavors. Learn more at spiceislands.com.
more flavorful
less flavorful
fig. 1 dill weed
{
WHAT THE WORLD TASTES LIKE
}
gluten-free pantry
shine on!
Arrowroot
powder gives
sauces and
gravies a velvety
texture and
delectable sheen
BY Mary Margaret Chappell
PHOTOGRAPHY Pornchai Mittongtare
FOOD STYLING Liesl Maggiore PROP STYLING Kim Wong
ARROWROOT JELLY TRIFLE
Arrowroot Jelly Trie
S E R VE S 1 6 | GL UT E N F R E E
Arrowroot jelly was a favorite
dessert in Victorian England.
This lightly sweetened trie
makes a spectacular dessert
for a crowd.
2 cups unsweetened mixed berry
juice, divided
cup arrowroot powder
13 cup sugar
1 cup fresh or frozen blueberries,
plus more for garnish
1 cup fresh or frozen raspberries,
plus more for garnish
2 8.9-oz. gluten-free pound
cakes, such as Ener-G Foods
or Foods by George, cut into
thin slices
1 cups all-natural whipped
topping, such as TRUwhip, plus
more for garnish, optional
THE SCOOP: When it comes to thickening saucy liquids,
arrowroot outshines other starch thickeners, such as
cornstarch and wheat our. The ne powder dissolves
easily, has almost no aftertaste (unlike our and
cornstarch, which can taste chalky if undercooked),
and thickens when heated to give foods an appetizingly
clear, glistening sheen.
HOW ITS USED: Whisk arrowroot powder into a cold
liquid to make a slurry, then add to the recipe, just as
you would cornstarch or our. Substitute 2 teaspoons
arrowroot powder for 1 tablespoon cornstarch,
or 1 teaspoon arrowroot powder for 1 tablespoon
our. Try as a thickener for gravies, puddings, stews,
and stir-fry and fruit pie sauce mixtures. Be careful
not to overcook recipes using arrowroot; it loses its
thickening power if overheated.
SHOPPING TIPS: Because arrowroot can be pricey in
conventional supermarkets (where its sold in small jars
on the spice rack), look for it in larger quantities or bulk
bins at natural food stores, or order from online sources.
+TRY ARROWROOT POWDER IN STIR-FRIED SESAME BROCCOLI FROM VEGETARIANTIMES.COM.
1. Whisk together
1
/4 cup berry
juice, arrowroot powder, and
sugar in bowl. Set aside.
2. Bring remaining berry juice to
a boil in saucepan. Whisk in
arrowroot mixture. Reduce heat
to medium, and simmer 3 to 5
minutes, or until mixture
thickens and turns clear, whisking
constantly. Cool. Stir in blueber-
ries and raspberries.
3. Line bottom of 8-inch-square
glass or ceramic baking dish with
pound cake slices. Spread with
1 cup arrowroot jelly, and top
with
1
/2 cup whipped topping.
Repeat layering 2 more times.
Cover, and refrigerate overnight.
Garnish with berries and whipped
topping, if using, before serving.
PER SERVING: 176 CAL; 2 G PROT; 7 G TOTAL FAT
(2 G SAT FAT); 27 G CARB; 29 MG CHOL;
chili supreme
ULTIMATE VEGAN CHILI
MAPLE CORNBREAD
MUFFINS, p. 52
Plan your next party around this
recipe for the ultimate vegan chili
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BY Lauren Ulm
vegan gourmet
Whether your winter
entertaining leans
more toward casual
gabfests with friends or
TV-themed gatherings
to watch awards shows
or the Super Bowl, a big
batch of chili is a sure
bet for satisfying
guests. This hearty
three-bean recipe,
featuring mushrooms
and seitan, is chunky
and chewy, with just the
right balance of heat
and spice. Paired with
homemade cornbread
mu ns, Key lime pie,
and a big tossed salad,
its a party meal thats
worthy of a trophy,
an award, or a toast
from fellow diners.
Ultimate Vegan Chili
This chili is made with a base of seitan
and mushrooms for a rich, thick dish
that is, for lack of a better word, meaty!
If you like your chili three-alarm hot,
add an extra chipotle chile or two.
2 Tbs. olive oil
1 large onion, chopped (2 cups)
3 cloves garlic, minced (1 Tbs.)
1 chipotle chile in adobo sauce, drained
and minced
8 oz. baby bella mushrooms, nely
chopped (1 cups)
2 8-oz. pkgs. seitan, chopped (3 cups)
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Key Lime Pie, p. 52
3 Tbs. tomato paste
2 tsp. smoked paprika
2 tsp. dried oregano
1 tsp. chili powder
tsp. celery salt
3 15-oz. cans chili beans, such as Bushs
Best Chili Beans, partially drained, or
1 can each black beans, kidney beans,
and pinto beans, partially drained
1 cup chopped carrots
(2 to 3 large carrots)
2 Tbs. low-sodium tamari or soy sauce
1 Tbs. vegan Worcestershire sauce
1. Heat oil in Dutch oven over medi-
um-high heat. Add onion, and saut
7 to 10 minutes, or until beginning
to brown, stirring often. Add garlic
and chipotle chile, and saut 1 minute
more. Stir in mushrooms; cook 3 to 4
minutes, or until softened. Add seitan,
tomato paste, paprika, oregano,
chili powder, celery salt, and 1 cup
water; cook 3 to 4 minutes, stirring
occasionally.
2. Add beans, carrots, tamari, and
Worcestershire sauce. Cover, and
reduce heat to medium-low. Simmer
1 hour, or until carrots are tender.
Maple Cornbread Mu ns
MAK E S 1 2 MUF F I NS | VE GAN | 3 0 MI NUT E S OR F E WE R
A slightly sweet cornbread helps tame
the heat of spicy dishes such as chili.
1 cup plain soymilk
cup nonhydrogenated
vegan margarine, melted
2 Tbs. maple syrup
2 tsp. apple cider vinegar
1 cup stone-ground cornmeal
1 cup all-purpose our
cup sugar
1 Tbs. baking powder
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Key lime pie can be made with tart, golf ballsized
Key (or Mexican) limes, but regular (Persian) limes
can also be used in this recipe.
tsp. salt
1 cup frozen corn kernels, thawed
1. Preheat oven to 375F. Line 12-cup
mufn pan with paper liners.
2. Whisk together soymilk, margarine,
maple syrup, and vinegar in bowl.
Whisk together cornmeal, our, sugar,
baking powder, and salt in separate
bowl. Stir wet mixture into dry mixture.
Fold in corn kernels.
3. Divide batter among prepared mufn
cups, and bake 20 minutes, or until
toothpick inserted into mufns comes
out clean. Cool 10 minutes in pan,
then unmold, and serve warm.
PER MUFFIN: 148 CAL; 3 G PROT; 4 G TOTAL FAT
Key Lime Pie
S E R VE S 1 0 | VE GAN
The secret to this pie is cream of
coconut, most commonly used by
bartenders to make pia coladas.
Dont confuse it with coconut milk,
which is unsweetened and thinner.
Chill well before serving.
vegan gourmet
CRUST
1 cups crushed vegan graham
crackers, plus more for garnish
cup nonhydrogenated vegan
margarine, melted
cup agave nectar
FILLING
1 cup cream of coconut,
such as Coco Lopez
1 cup raw, unsalted cashews
7 oz. extra-rm tofu (half pkg.),
drained
cup fresh lime juice
cup cornstarch
cup plus 1 Tbs. agave nectar
2 tsp. grated lime zest
Lime slices, for garnish
1. To make Crust: Preheat oven to
350F. Stir together crushed graham
crackers, margarine, and agave nectar
in bowl. Press mixture into bottom
and sides of 9-inch pie dish using
ngers or bottom of drinking glass.
Place Crust in freezer while oven
preheats.
2. Bake Crust 8 to 10 minutes,
or until golden. Cool.
3. To make Filling: place cream
of coconut, cashews, tofu, lime juice,
cornstarch, agave nectar, and lime zest
in blender or food processor; blend
until very smooth (press mixture
through strainer if blender cannot
completely blend cashews).
4. Transfer Filling to saucepan, and heat
over medium-high heat 5 to 7 minutes,
or until Filling thickens, stirring
constantly.
5. Spread Filling in Crust. Chill at least
4 hours before serving. Serve garnished
with lime slices and crushed graham
crackers.
Blogger Lauren Ulm is the author of Vegan
Yum Yum: Decadent (But Doable)
Animal-Free Recipes for Entertaining
and Everyday. She lives and bakes in Boston.
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A Cooks Guide to
MUSHROOMS
From basic buttons to exotic enokis, mushrooms
are avor and nutrition all-stars
BY Alison Ashton
PHOTOGRAPHY Beatriz Da Costa FOOD & PROP STYLING Brengre Abraham
Mushrooms have it all. Flavor: that rich, earthy taste couldnt
come from any other vegetable. Texture: that hearty consis-
tency complements everything from creamy soups to cookout
fare. And nutrition: Mushrooms deliver not only a truly savory
taste, but also a uniquely healthy dietary supplement, says
David Fischer, author of Edible Wild Mushrooms of North America
and founder of americanmushrooms.com. For as low as they
are in calories (about 17 per serving), mushrooms are one of
the few plant sources of vitamin D. Depending on the variety, a
serving of mushrooms also oers about 300 milligrams of
potassium, up to 30 percent of your daily need for selenium,
and plenty of B vitamins.
Creamy Mushroom Soup
S ERVES 6 | VEGAN
This recipe employs an old restau-
rant trick of using affordable fresh
mushrooms, such as buttons and
cremini, for the soup base, then
stirring in premium mushrooms
at the end.
1 oz. mixed dried mushrooms, such as
oysters, porcini, and chanterelles,
plus more for garnish, optional
1 cups low-sodium vegetable broth
1 Tbs. olive oil, divided
tsp. salt, divided
8 oz. fresh mushrooms, such as cremini
and white button, chopped (2 cups)
cup nely chopped shallot
1 clove garlic, minced (1 tsp.)
cup sherry
1 Tbs. all-purpose our
cup soy creamer
1. Place dried mushrooms in
medium bowl. Cover with 2 cups
hot water,and let stand 30 minutes.
Drain mushrooms, reserving
soaking liquid. Bring soaking liquid
and broth to a simmer in saucepan
over medium heat. Cover, and
keep warm.
2. Heat 1
1
/2 tsp. oil in saucepan over
medium heat. Add rehydrated
mushrooms and
1
/4 tsp. salt; saut
2 minutes, or until mushrooms
are tender. Transfer mushrooms
to plate; set aside.
3. Heat remaining 1
1
/2 tsp. oil in same
saucepan over medium heat. Add fresh
mushrooms, shallot, pepper, and
remaining
1
/4 tsp. salt; cook 2 minutes,
stirring frequently. Add garlic, and
cook 30 seconds, or until fragrant.
Increase heat to medium-high, and
stir in sherry. Simmer 3 minutes, or
until liquid is reduced by half. Whisk
our into broth mixture. Stir broth
mixture into mushroom mixture, and
bring to a boil. Reduce heat to
medium-low, and simmer 30 minutes.
Transfer soup to blender or food
processor, and pure until smooth.
Return soup to pot; stir in creamer
and reserved rehydrated mushrooms,
reserving a few for garnish, if using.
PER
2
/3-CUP SERVING: 88 CAL; 3 G PROT; 4 G TOTAL FAT
Name
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Choices, choices
Most mushroom varieties are interchangeable in recipes, but this guide will help you
bring out the best each type has to oer.
type
BUTTON
CREMINI
ENOKI
KING OYSTER
OYSTER
PORTOBELLO
SHIITAKE
description
Smooth, white,
round-topped; account
for 90 percent of
mushrooms consumed
in the United States.
Slightly larger than
buttons, these have
tan caps; sometimes
labeled baby bellas.
Thin, strand-like white
mushrooms topped
with small knobs;
usually sold in bunches.
Tall with a thick stem
and beret-like cap.
Available in Asian
markets and gourmet
groceries.
Range from pale gray or
blue to dark brownish-
gray; fan-shaped with
a long stem.
Grown-up cremini
mushrooms; can be
up to 6 inches in
diameter.
Small, thin-stemmed,
pale brown. Tough
stems should be
removed before
cooking.
tasting notes
Very mildthe longer
theyre cooked, the
more rich mushroom
avor they acquire.
Firm and earthy, with a
little more oomph than
button mushrooms.
Mild, almost fruity
taste with a rm
crunch.
Full-bodied, with a
chewy texture.
Velvety soft with a
delicate avor that
comes out when
cooked.
Brown, with dark-
colored gills under
caps. Hearty texture
and robust avor.
Chewy, with a smoky
avor. Great for adding
texture to main dishes
or mixing with button
mushrooms.
best for
Soups, stews, and
veggie burger patties.
Use in place of
button mushrooms
for heartier avor.
Add to spring rolls,
stir-fries, or other
quick-cooking dishes.
Braised or broiled
main dishes.
Sauces, stir-fries, egg
dishes, and stews.
Marinating, then grilling,
roasting, or broiling; also
good for stu ng. Gills
are sometimes removed.
Stir-fries, soups, pasta
dishes.
WHY BUY DRY White button and portobello mushrooms may be a sure shopping
bet, but nding fresh, exotic varieties can be hit-or-miss, especially at supermarkets.
The solution? Stock up on dried mushroom varieties, which keep indenitely in the
cupboard. A quick soak in hot water (30 minutes for pieces; 1 hour for whole dried
mushrooms) readies dried mushrooms to replace fresh in recipes. Added bonus:
the soaking liquid can be used in place of broth in sauces or soups, such as our
Creamy Mushroom Soup (opposite).
Mushroom-Gouda Sou
S E R VE S 4
Mild egg-and-cheese dishes, such as
this souf, are an ideal way to
showcase exotic mushroom varieties
because they wont overpower the
mushrooms delicate avor. Feel free
to substitute your favorite cheese for
the GoudaParmesan and Swiss
also work well.
2 Tbs. ne dry breadcrumbs
1 cup 1% low-fat milk
2 Tbs. unsalted butter
2 cups chopped fresh mushrooms,
such as maitake and oyster (8 oz.)
tsp. salt
18 tsp. cayenne pepper
2 egg yolks
4 egg whites
cup shredded Gouda cheese (2 oz.)
1. Preheat oven to 375F. Set oven
rack in lowest position.
2. Coat 1.5-qt. souf dish with
cooking spray. Dust sides and
bottom with breadcrumbs. Chill.
3. Heat milk in saucepan over
medium heat until tiny bubbles form
around edge. Keep warm.
4. Melt butter in separate saucepan
over medium heat. Add mush-
rooms, and saut 5 minutes.
Sprinkle with our; cook 1 minute
more, stirring constantly. Remove
from heat; whisk in warm milk.
Return to burner, and cook
1 minute, or until very thick,
whisking constantly. Remove from
heat; whisk in salt and cayenne.
Whisk in egg yolks one at a time.
5. Beat egg whites with electric
mixer until stiff peaks form. Fold
one-quarter of egg whites into yolk
mixture. Repeat with remaining egg
whites, gradually sprinkling in
cheese. Scrape into prepared souf
dish. Bake 35 minutes, or until puffy
and browned.
PER
3
FAT (7 G SAT FAT); 15 G CARB; 139 MG CHOL;
Stir-Fried Shiitake Mushrooms
with Tofu and Bok Choy, p. 60
Mushroom-Manchego Quesadillas, p. 60
Stir-Fried Shiitake Mushrooms
with Tofu and Bok Choy
S E R VE S 4 | VE GAN | 3 0 MI NUT E S OR F E WE R
Stir-fries are an ideal way to experiment
with exotic mushrooms.
1 tsp. cornstarch
2 Tbs. low-sodium soy sauce
2 tsp. minced fresh ginger
2 tsp. Thai chile sauce, such as sriracha
1 tsp. sesame oil
3 Tbs. canola oil, divided
1 14-oz. pkg. extra-rm tofu, drained
and cut into bite-sized cubes
1 lb. bok choy, cut into 1 -inch pieces
2 cups sliced fresh shiitake mushrooms
1. Whisk together cornstarch and 1 tsp.
water in bowl. Whisk in soy sauce,
ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or
wok over medium-high heat. Stir-fry tofu
7 minutes, or until golden brown; transfer
to plate. Add 1 Tbs. oil to pan. Stir-fry
bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan.
Stir-fry mushrooms 2 minutes, or until
tender. Return tofu and bok choy to pan.
Stir in soy sauce mixture, and stir-fry
1 minute, or until hot.
Mushroom-Manchego Quesadillas
S E R VE S 4 | 3 0 MI NUT E S OR F E WE R
Mushrooms in Mexican food? You bet.
Wild mushrooms are a popular
ingredient all over Mexico. Use a young
manchego cheese (labeled curado),
which is nutty, and melts nicely.
Monterey Jack also works well.
2 jalapeo chiles
2 tsp. canola oil
6 oz. cremini mushrooms, sliced
(1 cups)
4 (8-inch) whole-wheat tortillas
6 Tbs. shredded manchego cheese
cup prepared salsa verde
Cilantro sprigs for garnish, optional
1. Preheat broiler. Broil jalapeos on foil-
lined baking sheet 15 minutes, or until
blackened, turning once. Transfer to
bowl, cover, and let stand 15 minutes.
Peel, remove seeds, and coarsely chop.
2. Heat oil in skillet over medium-high
heat. Add mushrooms and pepper, and
saut 3 minutes, or until browned.
3. Sprinkle 2 tortillas with 3 Tbs. cheese.
Top with jalapeos, mushrooms, and
remaining tortillas. Broil on baking sheet
2 to 3 minutes per side. Serve with salsa
verde. Garnish with cilantro, if using.
PER SERVING (2 WEDGES): 227 CAL; 9 G PROT; 7 G TOTAL
FAT (2 G SAT FAT); 44 G CARB; 8 MG CHOL; 632 MG SOD;
Butternut Squash and
Duxelles Casserole
S E R VE S 8
Duxelles (pronounced dook-SEHL)
is a paste of nely chopped mushrooms
and shallots used to avor classic French
dishes. A food processor makes quick
work of the chopping. The mixture is
extremely versatiletry it spread on
toast as an appetizer. This recipe is also
a good way to use tough stems from
shiitake and portobello mushrooms.
8 oz. fresh mushrooms or
mushroom stems
2 shallots, coarsely chopped ( cup)
1 tsp. butter
1 Tbs. nely chopped parsley
1 cup 1% low-fat milk
1 clove garlic, minced
cup shredded Gruyre cheese
(3 oz.), divided
18 tsp. nutmeg
1 (2.5 lb.) butternut squash, peeled,
seeded, and cut into 18-inch slices
1. Pulse mushrooms in food processor
20 times, or until nely chopped.
Transfer to bowl. Place shallots in food
processor; pulse 20 times, or until nely
chopped. Transfer to same bowl.
2. Melt butter in skillet over medium-
high heat. Add mushrooms and shallots,
and season with salt, if desired. Cook
10 minutes, or until mushrooms have
released their liquid, most liquid has
evaporated, and shallots are lightly
browned, stirring occasionally. Stir in
parsley and pepper.
3. Preheat oven to 350F. Coat 9-inch
deep-dish pie pan or gratin dish with
cooking spray.
4. Bring milk, our, and garlic to
a simmer in saucepan over medium
heat, whisking constantly. Cook
2 minutes, or until sauce is thick
enough to coat back of spoon,
whisking frequently. Whisk in
1
/2 cup
cheese and nutmeg, and season with
salt and pepper, if desired.
5. Spread one-third squash in prepared
pan. Top with
1
/3 cup cheese sauce and
half of mushroom mixture. Repeat
layers, ending with cheese sauce.
Sprinkle with remaining
1
/4 cup cheese.
Bake 45 minutes, or until squash is
tender and top is browned. Let stand
10 minutes before serving.
Alison Ashton is a Los Angelesbased freelance
writer and recipe developer with a penchant for
fresh morel mushrooms.
BROWN BAG IT Transfer just-bought fresh mushrooms from plastic bags or containers to
brown paper bags to keep them fresh in the fridge for up to two weeks. The paper keeps light out
but lets air in, so mushrooms stay rm and dry.
Wild mushroomsblack trumpets, porcini,
morels, chanterelles, cloud ear, matsutake,
lobster, and hedgehog, to name a fewcome
in a spectacular array of colors and shapes.
While fresh wild mushrooms have eeting
seasons and can be expensive compared to
cultivated varieties, their taste is unforget-
table, which makes them worth seeking out.
Use them in simple dishes that showcase
their unique avors and texturesearthy
porcini in risotto, for example, or musky
morels in a cream sauce atop pasta.
GO
WILD
Butternut Squash and
Duxelles Casserole
PHOTOGRAPHY Mario de Lopez FOOD STYLING William Smith PROP STYLING Emily Henderson
LOVE
FEAST OF
BY Maria Lissandrello
Turn up the pleasure with a Valentines dinner laced with aphrodisiac foods
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Most people know that chocolate is consid-
ered an aphrodisiac, but would you have
guessed that kale, pineapple, chile peppers,
and sesame seeds have amorous associa-
tions as well? Weve put together a Valen-
tines Day party menu that showcases some
of the most potent (and sometimes surpris-
ing) love drugs from the kitchen. The
tempting recipes create a feast for the
sensesand plenty of conversation starters.
H
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The right setting for a Valentines feast is almost as important as the right food, but it doesnt
have to be elaborate. Candlelight, lush owers, and champagne-lled utes work like magic.
Roasted Vegetable Linguine
with Torn Fresh Basil
S E RVE S 6 | VE GAN
Asparagus spears are packed with
vitamin Eaka the sex vitamin for its
ability to boost fertility and stamina.
As for basil, Italians know the herb by
another name: kiss-me Nicholas.
Enough said. If you like your pasta
spicy, double the red pepper akes.
2 cups sliced shiitake mushrooms
lb. fresh or frozen asparagus,
cut into 1 -inch pieces
1 small onion, coarsely chopped (1 cup)
2 Tbs. olive oil
tsp. red pepper akes
2 cups cherry tomatoes
cup white wine
13.25-oz. pkg. whole-wheat or
white linguine
cup torn fresh basil leaves
1. Preheat oven to 450F. Toss together
mushrooms, asparagus, onion, oil, garlic,
and red pepper akes in large roasting
pan. Roast 20 minutes, or until mush-
rooms and onions begin to brown,
stirring occasionally to prevent sticking.
2. Add tomatoes to pan, and roast 7 to 10
minutes more, or until tomatoes shrivel
and soften. Transfer vegetables to bowl.
Add wine to roasting pan, stirring to
scrape off any stuck-on bits from bottom
of pan. Place roasting pan on burner over
medium heat, and simmer 2 to 3
minutes, or until wine has evaporated
by half; or return roasting pan to oven
5 minutes, and let wine cook off.
3. Meanwhile, prepare pasta according
to package directions. Drain pasta, and
reserve
1
/2 cup cooking water. Stir
reserved cooking water into reduced
wine in roasting pan.
4. Return pasta to pot. Add wine
mixture and vegetables, and toss over
medium-low heat until heated through.
Stir in torn fresh basil leaves, and serve
immediately.
PER 1
1
64 February | 2010| vegetariantimes.com
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Drawing attention to your mouth is one of the oldest irtation tricks in the book. This menu
gives you plenty of chances to try it out with bite-sized Peppadews and swirly, slurpy pasta.
Feta-stued Peppadews
MAK E S 24 | GL UTE N F RE E
30 MI NUTE S OR F E WE R
If a few bites of these ery
peppers get your palms
sweaty and your heart
pumping, chalk it up to
capsaicinthe ingredient
that gives chiles their heat.
Hot peppers are a signi-
cant vasodilator, enhancing
circulation to the small and
large blood vessels, says
Chris Kilham, author of
Hot Plants: Natures Proven
Sex Boosters for Men and
Women. Result: a circulation
surge that primes organs for
romance. Find Peppadews
in jars in the pickle section
of the canned food aisle or
at supermarket olive bars.
24 fresh mint leaves
24 Peppadews, rinsed
and drained
small cucumber, peeled,
seeded, and cut into
-inch cubes
4 Tbs. crumbled feta
cheese, divided
Slide 1 mint leaf into cavity
of 1 Peppadew. Fill with
1 or 2 cucumber cubes, then
stuff with
1
/2 tsp. crumbled
feta. Repeat with remaining
ingredients. Chill until
ready to serve.
PER PEPPADEW: 14 CAL; <1 G PROT;
<1 G TOTAL FAT (<1 G SAT FAT);
2 G CARB; 1 MG CHOL; 38 MG SOD;
<1 G FIBER; 2 G SUGARS
Pineapple-Fennel Salad with
Ginger-Sesame Dressing
S E RVE S 6 | GL UTE N F RE E | 30 MI NUTE S OR F E WE R
Toss together a fruit and veggie mix
thats more love potion than salad.
Vitamin Cpacked pineapple is said
to help counter impotence, fennel is
a natural plant estrogen, and spicy
radishes are reputed to have been the
Egyptian pharaohs stimulator of
choice. The dressing makes the mixture
even more alluring: gingers warming
qualities rev circulation. And sesame
seeds are rich in arginine, an amino acid
the sex organs need to produce nitric
oxide, which expands blood vessels to
enhance blood ow.
DRESSING
1 Tbs. lemon juice
1 tsp. honey
1 tsp. grated fresh ginger
1 Tbs. sesame oil
2 Tbs. toasted sesame seeds or black
sesame seeds
SALAD
1 medium fennel bulb, quartered
and thinly sliced (1 cup)
1 cup diced fresh pineapple
1 cup sliced radishes
2 green onions, thinly sliced ( cup)
1 cup diced avocado
3 cups watercress or arugula
1. To make Dressing: Whisk together
lemon juice, honey, and ginger in small
bowl. Whisk in oil, then sesame seeds.
2. To make Salad: Toss fennel, pineapple,
radishes, and green onions with Dressing
in large bowl. (Salad can be made ahead
to this point, and refrigerated overnight.)
Stir in avocado, and season with salt and
pepper, if desired.
3. Divide arugula among serving plates.
Top with pineapple mixture.
PER SERVING (
1
/2 CUP PINEAPPLE MIXTURE, PLUS
1
/2 CUP ARUGULA): 109 CAL; 2 G PROT; 8 G TOTAL FAT
A light serving of salad
doesnt just cleanse
your palate between
courses, it can also
freshen your breath.
Chlorophyll, the green
pigment found in
plants (and especially
in fennel and water-
cress) is a natural
deodorizer used in
many breath mints.
F
R
U
I
T

B
O
W
L
,

F
R
O
M

M
A
I
S
O
N
-
M
I
D
I
.
C
O
M
Chocolate-Nutmeg Pots de Crme
S E RVE S 6 | GL UTE N F RE E | 30 MI NUTE S OR F E WE R
For a stimulating sweet, nothing beats
chocolate. A study found that people are
more turned on by the sensation of dark
chocolate melting in their mouths than by
kissing. The reason: its rich in phenyl-
ethylamine, a love chemical that releases
feel-good endorphins. For best results,
Kilham suggests using the highest
cocoa-solid content you can consume
preferably above 70 percent.
1 egg
1 egg yolk
2 Tbs. sugar
1 5-oz. can low-fat or fat-free
evaporated milk
13 cup low-fat or skim milk
2 oz. chopped bittersweet chocolate, such
as Green & Blacks Organic Baking Bar,
or 1 cup bittersweet chocolate chips
tsp. vanilla extract
tsp. ground nutmeg, plus more
for sprinkling, optional
Pinch of salt
Whipped cream for garnish, optional
1. Preheat oven to 300F. Place 6
1
/2-cup ramekins in large roasting pan.
2. Whisk together egg, egg yolk, and
sugar in large bowl. Set aside.
Crispy Kale Leaves
S E RVE S 6 | VE GAN | GL UTE N F RE E
30 MI NUTE S OR F E WE R
Kale is a rich source of manganese,
a mineral that aids in the production
of sex hormones. Since the body has
only trace amounts, a sudden inux
of manganese may give your libido
a lift. Serve this appetizer immedi-
atelythe leaves lose their crunch
after a couple of hours.
1 lb. kale, rinsed and patted dry
2 Tbs. olive oil
tsp. kosher salt
1. Preheat oven to 325F. Coat baking
sheet with cooking spray.
2. Tear kale into 3-inch pieces,
removing tough stems. Transfer
leaves to bowl.
3. Toss kale leaves with olive oil in
bowl, until well coated. Spread on
baking sheet, and bake 15 minutes.
Turn kale with tongs, and bake
10 to 15 minutes more, or until
edges are browned and leaves are
crispy. Sprinkle with salt. Serve
warm or cold.
PER
1
3. Bring evaporated milk and milk to a
boil in medium saucepan. Remove from
heat, and stir in chocolate. Return to
heat, and simmer 1 minute, or until
chocolate is melted, whisking constantly.
4. Whisk
1
/2 cup chocolate mixture into
egg mixture. Add remaining chocolate
mixture to egg mixture in steady stream,
whisking constantly. Stir in vanilla,
nutmeg, and salt.
5. Pour
1
/3 cup custard into each custard
cup. Place roasting pan in oven, and ll
half full with boiling water. Bake 25 to 30
minutes, or until custards are set.
Remove custard cups from water bath
with tongs, cool, then chill. Serve
garnished with whipped cream and
sprinkling of ground nutmeg, if using.
<1 G FIBER; 11 G SUGARS
Maria Lissandrello was eager to take on this
assignment because she still believes the best way
to a mans heart is through his stomach.
Simple is sexy, and what
could be more simple
than delicately salted
leafy greens cooked to
crispy perfection? These
baked kale leaves cook
up crisp enough to eat
with your ngers
making them the perfect
nosh to serve before
a celebratory meal.
Get sentimental and share memories over pots de crme. The rich, dark-chocolate
custards will remind you of the chocolate puddings you loved as a kid.
Ever since someone had the genius idea of putting rolled oats into cookies,
the whole grain has been climbing out of the cereal bowl and into myriad
sweet and savory dishes. This versatile comfort food is packed with protein,
B vitamins, calcium, iron, and beta-glucan, an especially heart-healthful
form of ber that has been shown to lower LDL (bad) cholesterol levels.
Read on for tasty new ways to get the good-for-you grain into your meals.
Rekindle your relationship with a heart-healthful favorite
oats
1 FOOD 5 WAYS
BY Mary Margaret Chappell
NUTRI TI ONAL PROFI LE
1 CUP OF COOKED
OATMEAL CONTAINS:
166 CALORIES
6 G PROTEIN
4 G FIBER
1 MG MANGANESE
13 MCG SELENIUM
63 MG MAGNESIUM
SOURCE: USDA NATIONAL
NUTRIENT DATABASE
PHOTOGRAPHY Maren Caruso FOOD STYLING Robyn Valarik PROP STYLING Christine Wolheim
OAT GROATS
STEEL-CUT/
PINHEAD/IRISH/
SCOTTISH OATS
ROLLED/
OLD-FASHIONED
OATS
INSTANT OATS
QUICK-COOKING
OATS
Oat-lovers glossary
OAT GROATS Whole oats that have
been toasted, hulled, and cleaned.
In addition to being cooked as a hot
cereal, groats can be used to make
a chewy grain dish similar in texture
to spelt or farro.
STEEL-CUT/PINHEAD/IRISH/
SCOTTISH OATS Toasted oat groats
that have been broken into three
to four pieces.
ROLLED/OLD-FASHIONED OATS
Groats that are steamed and rolled
at for quicker cooking. Rolled oats
or quick-cooking oats work best in
baked goods. For oatmeal thats
both creamy and chewy, look for
thick-cut rolled oats.
QUICK-COOKING OATS Oat groats
that have been broken into pieces
then rolled at so that they will cook
in four to ve minutes. The tender
choice for baked goods.
INSTANT OATS Thin, precooked
rolled oats that need only be
rehydrated with a hot liquid.
Apple Custard Pie with
Oatmeal Crust
S E R VE S 8
This lightly sweet dessert is a triple threat
of oaty goodness, featuring oatmeal,
oat our, and oat milk. The recipe will
also work with all-purpose our and
regular milk. A dusting of cinnamon
sugar when the pie comes out of the
oven gives it a sweet sparkle and crunch.
CRUST
1 cup old-fashioned oats
cup oat our
cup light or dark brown sugar
tsp. salt
tsp. ground cinnamon
cup (4 Tbs.) vegan margarine, melted
FILLING
2 eggs
cup plus 2 Tbs. sugar, divided
cup oat milk
3 small apples, peeled, cored, and
cut into 8 wedges each
18 tsp. ground cinnamon
1. Preheat oven to 350F. Coat 8-inch pie
pan with cooking spray.
2. To make Crust: Stir together oats, oat
our, brown sugar, salt, and cinnamon in
large bowl. Stir in margarine and
/4 cup
water until crumbly dough forms. Press
dough into bottom and sides of prepared
pie pan, moistening ngers with cold
water, if necessary, to prevent sticking.
Place pan on baking sheet, and bake
15 minutes, or until crust is light brown
and bottom looks dry.
3. To make Filling: Whisk together eggs,
/4 cup sugar, and vanilla in large bowl.

Whisk in oat milk until smooth.
4. Arrange apple wedges on bottom of
prebaked Crust. Pour Filling into Crust,
and return to oven. Bake 30 to 40
minutes, or until Filling is set.
5. Stir together remaining 2 Tbs. sugar
and cinnamon. Sprinkle cinnamon sugar
over hot pie. Cool on wire rack.
Tempeh-Oatmeal Meatloaf
Cooked oatmeal provides the binder
for raw oats, tempeh, onions, tomatoes,
and spices in this home-style favorite.
If you dont have herbes de Provence
in your spice collection, substitute
Italian seasoning mix, nes herbes,
or 2 teaspoons poultry seasoning.
2 cups old-fashioned oats, divided
2 cloves garlic, minced (2 tsp.), divided
1 bay leaf
1 Tbs. olive oil
1 small onion, chopped (1 cup)
1 Tbs. herbes de Provence
1 15-oz. can chopped tomatoes
1 8-oz. pkg. tempeh
tsp. vinegar
tsp. sugar
tsp. baking powder
1 cups prepared marinara sauce
1. Preheat oven to 350F. Coat large
loaf pan with olive oil cooking spray.
Bring
/2 cup oats, 1 tsp. garlic,

bay leaf, and 1 cup water to a boil in
saucepan. Reduce heat to medium-low,
cover, and cook 10 minutes, or until
oatmeal is thick, stirring occasionally.
Remove from heat, remove bay leaf,
and set aside.
2. Heat oil in large skillet over
medium heat. Add onion, and saut
3 to 5 minutes, or until translucent.
Add herbes de Provence and remaining
1 tsp. garlic, and saut 1 minute more.
Add chopped tomatoes and juice.
Crumble tempeh into mixture, and stir
in vinegar and sugar. Season with salt
and pepper, if desired.
3. Transfer tempeh mixture to food
processor, add cooked oatmeal, and
blend until combined. Add remaining
1
/2 cups oats and baking powder,

and pulse until combined.
4. Spread oat mixture in prepared loaf
pan. Spray top with olive oil cooking
spray, and pour marinara sauce over top.
Bake 50 minutes to 1 hour, or until top
begins to brown and marinara sauce is
hot and bubbly.
+ FOR ANOTHER RECIPE THAT CALLS FOR OATS AS MOCK MEAT, TRY THE CHICAGO DINER BURGERS ON VEGETARIANTIMES.COM.
Oatmeal lovers are picky about
their porridge. Just ask Matthew
Cox, marketing manager for Bobs
Red Mill and reigning champion of
the Golden Spurtle World Porridge
Making Championships, held in
Scotland each year. Here are his
tips for a batch that always comes
out just right.
4 steps to a perfect bowl of oatmeal
1. USE FILTERED WATER Good, clean water is just as important to oats as it is to coee.
2. ADD A LITTLE SALT A teaspoon of salt in a pot of oatmeal acts as a catalyst to bring
out the avor of the oats.
3. SIMMER, DONT BOIL Reduce the heat to low, put the lid on, and let the water barely
bubble with the oats. The low heat helps prevent scorching on the bottom.
4. STIR OCCASIONALLY Give oats a stir every now and then to help release the starch so
the grains cook up creamy.
1 FOOD 5 WAYS
Apple Custard Pie with
Oatmeal Crust
Scottish Oat Cakes
MAK E S 2 4 | 3 0 MI NUT E S OR F E WE R
A cross between a cracker and a biscuit,
oat cakes are made and sold throughout
the British Isles. Try them with cheese or
butter and jam. These oat cakes will keep
up to two weeks in an airtight container.
2 cups old-fashioned oats
cup light brown sugar
tsp. baking soda
tsp. salt
1 cup oat our, plus more for
dusting work surface
cup nonhydrogenated shortening
or vegan margarine, cut into small
pieces
cup nonfat buttermilk
1. Preheat oven to 325F. Line 2 baking
sheets with parchment paper, or coat
with cooking spray.
2. Stir together oats, brown sugar, baking
soda, and salt in large bowl.
3. Place oat our in separate bowl.
Rub shortening into oat our with
ngers until mixture is crumbly.
Stir in oat mixture, then buttermilk.
4. Dust work surface with oat our, then
roll out dough to roughly 10- x 8-inch
rectangle
/4-inch thick. Cut rectangle

into 12 squares with chefs knife. Cut
each square into 2 triangles. Place
triangles on prepared baking sheets, and
bake 15 to 20 minutes, or until oat cakes
are light brown. Cool 5 minutes on
baking sheets, then cool on wire rack.
PER OAT CAKE: 72 CAL; 2 G PROT; 3 G TOTAL FAT
(1 G SAT FAT); 10 G CARB; <1 MG CHOL; 95 MG SOD;
Toasted Oat-Almond Muesli
MAK E S 7 CUP S | VE GAN | 3 0 MI NUT E S OR F E WE R
Muesli is usually made with uncooked
rolled oats, nuts, and fruit. Here, a small
amount of agave nectar and a granola-
style baking step give this mix a toasted
avor thats healthful without tasting
like health food.
cup canola oil
cup agave nectar or brown rice syrup
tsp. almond extract
23 cup slivered almonds or
shelled raw pistachios
1 cup dried cranberries, dried cherries,
or chopped dried apricots
1. Preheat oven to 350F. Coat 2 baking
sheets with cooking spray.
2. Whisk together oil, agave nectar, and
almond and vanilla extracts in large bowl.
Add oats and almonds, and toss to coat.
3. Divide oat mixture between prepared
baking sheets, and bake 25 to 30 minutes,
or until golden, stirring every 5 to 10
minutes to prevent burning. Cool on
baking sheets. Stir in dried fruit.
PER
1
(<1 G SAT FAT); 33 G CARB; 0 MG CHOL; <1 MG SOD;
Iced Oatmeal Cookies
MAK E S 2 4 COOK I E S | VE GAN
To keep the icing for these chewy morsels
from cracking, spread it on while the
cookies are still hot. Applesauce helps
trim the amount of margarine needed,
and axseed meal stands in for eggs.
ARE OATS GLUTEN-FREE?
Although raw, unprocessed oats contain no gluten, many oat
products are cross-contaminated with wheat gluten at some time
during processing. (Thats why none of these recipes is labeled
gluten free.) If gluten is an issue for you, buy oats with gluten free
on the label, which indicates oats were processed in facilities where
they have not come into contact with wheat or wheat products.
COOKIES
2 Tbs. axseed meal
1 cup oat our
1 tsp. baking powder
tsp. baking soda
tsp. salt
tsp. ground cinnamon
2 Tbs. vegan margarine, softened
cup light brown sugar
cup sugar
cup applesauce or prune pure
1 tsp. vanilla extract
cup raisins or dried cranberries
ICING
cup confectioners sugar
2 Tbs. lemon juice
1. To make Cookies: Stir together
axseed meal and 3 Tbs. water in small
bowl. Set aside. Whisk together oat
our, baking powder, baking soda, salt,
and cinnamon in large bowl. Set aside.
2. Beat margarine, brown sugar, and
sugar in large bowl with electric mixer
1 to 2 minutes, or until light and uffy.
Add applesauce and vanilla, and beat
until smooth. Stir in oat our mixture
with spatula or wooden spoon. Add
oats and raisins, and stir to combine.
Cover, and chill 2 hours, or overnight.
3. Preheat oven to 350F. Line 2 baking
sheets with parchment paper, or coat
with cooking spray. Roll cookie dough
into golf ballsized rounds, and place
dough balls 1
/2 inches apart on prepared

baking sheets. Flatten each cookie
to
/4-inch thickness with bottom of

drinking glass dipped in water. Bake
10 to 12 minutes, or until cookies
look dry on top and are just beginning
to brown.
4. Meanwhile, to make Icing: Whisk
together confectioners sugar and lemon
juice in small bowl until smooth; Icing
should be thick, but spreadable. Gently
brush Icing on hot cookies with pastry
brush. Cool 5 minutes, then transfer
to wire rack to cool completely. Store
cookies in airtight container.
PER COOKIE: 99 CAL; 2 G PROT; 2 G TOTAL FAT
1 FOOD 5 WAYS
Iced Oatmeal Cookies
Whether you prefer whole groats or
quick-cooking oatmeal, they all have about
the same amount of ber and nutrients.
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nowfoods.com
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Water Purification
Top 5 Things to Do on
VegetarianTimes.com
the worlds largest collection
of vegetarian recipes
1. Vegetarian Gumbo 2. Nigiri Sushi with Avocado, Cucumber, and Shiso Leaves 3. Jasmine Risotto Spring Rolls with Vanilla Dipping Sauce 4. Orange-Chipotle Glazed Tofu 5. Burst-of-Spring Spinach Salad 6. Vegetables Wellington
7. Quinoa Salad with Orange-Cumin Vinaigrette 8. Raclette-Topped Broiled Tomatoes 9. Updated Irish Stew 10. Honey-Goat Cheese Phyllo Triangles 11. Mini Pumpkin-Sage Balls 12. Vegetarian Pho 13. Herbed Ricotta Cheese
Toasts 14. White Bean and Kale Soup 15. Lemon-Rosemary Butter Cookies 16. Chili Con Tempeh 17. Oranges Givres 18. Radicchio, Radish, and Fennel salad
vegetariantimes.com
1. 2. 3. 4.
5. 6. 7. 8.
9.
11. 12.
13. 14.
15. 16. 17. 18.
10.
Search more than 10,000 recipes.
Check out the VT Editors Blog.
Read this months top 5 stories
chosen by our editors.
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magazine plus a free gift!
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FRESH FINDS
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ESSENTIAL LIVING OILS
Dr. Ohhiras Essential Living Oils are a
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ENTER THE SPECTRUM
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SPROUTOFU
With an EZ-Peel water pack,
SprouTofu is the only tofu made with
sprouted soybeans for enhanced
nutrition. Protein-rich, its also an
excellent source of vital minerals
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Available in many dierent varieties.
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PASTASLIM
PastaSlim is an appetizingly low-carb,
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Available in Spaghetti and Fettucini.
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APPETIZERS
Crispy Kale Leaves, p. 68
Feta-stued Peppadews, p. 65
SOUPS AND SALADS
Creamy Mushroom Soup, p. 56
Garlic and Kale Soup, p. 36
Minestrone with Sun-Dried Tomatoes and White Beans, p. 33
Minty Winter Tabbouleh, p. 27
Pineapple-Fennel Salad with Ginger-Sesame Dressing, p. 66
Red PepperCarrot Soup, p. 34
Smoky Split Pea Soup, p. 38
ENTRES
Artichoke Heart Rsti, p. 30
Butternut Squash and Duxelles Casserole, p. 60
German-Style Warm Potato Salad, p. 29
Glasswort (Sea Asparagus) and Sugar Snap Peas, p. 13
Mushroom-Gouda Sou , p. 57
Mushroom-Manchego Quesadillas, p. 60
Rigatoni Puttanesca with Veggie Meatballs, p. 29
Roasted Vegetable Linguine with Torn Fresh Basil, p. 64
Sauted Brussels Sprouts Leaves over Quinoa, p. 30
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy, p. 60
Tempeh-Oatmeal Meatloaf, p. 72
Toasted Oat-Almond Muesli, p. 74
Ultimate Vegan Chili, p. 51
Vegetables Korma, p. 30
BREADS AND DESSERTS
Apple Custard Pie with Oatmeal Crust, p. 72
Arrowroot Jelly Trie, p. 48
Chocolate-Nutmeg Pots de Crme, p. 68
Easy Buttermilk Pot Bread, p. 43
Easy Cinnamon Sticky Buns, p. 44
Honey-Oat Bread, p. 46
Iced Oatmeal Cookies, p. 74
Key Lime Pie, p. 52
Maple Cornbread Mu ns, p. 52
Rustic Multiseed Wheat Bread, p. 46
Scottish Oat Cakes, p. 74
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recipe index
A comedienne gets serious about
veganism and animal rights
PETA videos arent usually laugh-out-loud
funnyunless Carol Leifers doing the talking.
I recently became vegan, she says in her
online testimonial, because I felt that as a
Jewish lesbian, I wasnt part of a small enough
minority. A stand-up comic, Leifer, 53, is one
of Hollywoods most revered TV writers, with
Seinfeld among her credits. Last year, she
published When You Lie About Your Age, the
Terrorists Win, oering reections on life, love,
food, and family that manage to be both
touching and hilarious. Leifer has welcomed
seven rescue dogs into her Santa Monica,
Calif., home, where VT caught up with her.
Carol Leifer
S
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B
L
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BY Michael Kaminer
one on one
Q You went vegan after
emceeing a benet for Southern
California animal sanctuary
Animal Acres. Can you talk about
that experience?
A It was an aha moment.
I never thought much about
where the food on my plate
came from. I didnt know what
a factory farm was. When
people at the event talked about
abused farm animals, I thought,
Well, there are some pretty
freaky-deaky farmers out there.
I was so nave. Learning what
I did that night, and seeing
videos like PETAs Meet Your
Meat, helped me commit.
Q Whats your advice about
making the transition to
veganism?
A The biggest challenge when
you become vegetarian or vegan
is feeling isolated, like youre the
only one out there. A book
called Vegan Freak [by Bob Torres
and Jenna Torres] helped me
enormously.
Q Your book waxes rhapsodic
about the health and beauty
benets of a vegan diet. How has
your body changed?
A The best thing about my
going vegan is that I lost 15
pounds. To women, thats the
Holy Grail. People say, Oh, my
God, you look fantastic, youve
lost all this weight. When I
tell them its from eating vegan,
they go, Hmm. Somethings
going on here.
Q How would you handle it
if your 3-year-old son, Bruno,
decides to eat meat when he
gets older?
A I will have a heart attack.
I dont know how or if I could
ever handle that. The day I see
my son biting into a hamburger,
youre going to have to revive
me. Its easy now. He loves tofu
and edamame. And your kids
really do want to eat what you
want to eat. Hopefully, well
have inundated him with so
much knowledge that hell
make the connection between
visiting Animal Acres and
recognizing that those animals
were spared from some place,
but who knows.
Q Youre working on TV
pilots for Showtime and CBS.
Are you planning any creative
projects with veg characters?
A Id like to put a vegetarian or
vegan character into one of my
upcoming projects. From a
creative standpoint, it has all the
elements of good writing: it
makes a character unique, and
provides for a lot of conict. Id
also do it to get the word out.
There are so many people who
are new to vegetarianism and
veganism. They dont really
understand it. What better way
than through the medium of
television?
Q Can you tell our readers
a good vegetarian joke?
A I can tell you an animal
joke I tell at benets:
You know, animals, in many
ways, are better than people.
A dog can lick his privates and
yet not feel the need to post it
on YouTube.
New Yorkbased writer Michael
Kaminer hopes to soon see witty
vegetarians on TV.
Research scientist and university professor Dr. T. Colin
Campbell is author of the best selling book, The China
Study: The Most Comprehensive Study of Nutrition Ever
Conducted and the Startling Implications for Diet, Weight
Loss and Long Term Health. Dr. Campbell holds an
Honorary Professorship at the Chinese Academy of
Preventive Medicine, is on the Board of Directors of the
Chinese Institute of Nutritional Sciences,and is director of
T. Colin Campbell Foundation.
Lectures and Workshops Featuring
World-renowned Teachers and Healers
Special Guest: T. Colin Campbell, Ph. D.
*Rate is in U.S. dollars, per person, based on double occupancy, minimum category. Includes holistic program. Additional charges
apply for spa treatments, individual consultations and a few selected workshops. Government fees, gratuities and fuel surcharges,
if any, additional. Certain restrictions apply. Ships Registry: Italy 6345
Cruise for 7 nights aboard the stunning
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Virgin Islands; historic San Juan, Puerto Rico;
and romantic Grand Turk, Turks & Caicos Islands from friendly Ft.
Lauderdale, March 21- 28, 2010 and enjoy a relaxing holistic vacation.
Discover why 4,000 people have sailed with us over the last 6 cruises.
Bask in warm, gracious, Italian hospitality and service all
while enjoying spirited lectures and vegetarian/vegan
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Over 30 teachers and 120 holistic lectures, workshops and 12
cooking classes. Special Yoga Nidra and Integrative Relaxation
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Private consultations and treatments
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Daily Yoga, Ecstatic Dance, Meditation, Pilates, Do-In, Run/Walk
Stretch and AB Workouts.
Award-winning, environmentally-friendly ship.
Swim, snorkel and dive in the crystal waters of the Caribbean.
Continuing Education Credits available.
Dancing, fun socials and singles events; vegan pizza and ice cream
parties; cancer support group and recovery panel.
Also scheduled to appear: William Spear, Ronald Peters, M.D., Will
Tuttle, Ph.D., Ohashi, Jessica Porter, Warren Kramer, Robert Pirello,
Chef Mark Hanna, Lino and Jane Stanchich, Bob Carr, Bianka
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Yogi Amrit Desai
Renowned Yoga master and authority on holistic
living. One of the earliest pioneers to bring Yoga to the
West. Founder of the Kripalu Center for Yoga and
Health. A prolific author, some of his books include
Amrit Yoga and Expand and Experience the Spiritual
Depth of Yoga.
Dr. Neal Barnard
Neal Barnard, M.D. is an internationally known
integrative medicine researcher, founder of Physicians
Committee for Responsible Medicine and author of
the vegetarian classic Food for Life. Be a part of
PCRMs 25th Anniversary celebration! www.PCRM.org.
Dr. Joel Fuhrman
Joel Fuhrman, M.D. is a family physician specializing
in nutritional medicine and author of six books,
including his best-selling Eat to Live and Eat For
Health. His successes in reversing an array of medical
conditions with nutritional interventions have led to
his involvement in ongoing medical research trials.
Christina Pirello
Christina is a nationally known vegetarian/vegan
chef, Emmy Award-winning TV celebrity hosting her
own show, Christina Cooks, and author of several
best-selling cookbooks such as Cooking the Whole
Foods Way, Glow, and her latest, This Crazy Vegan Life.
Chef Bryant Terry
Bryant Terry is the author of Vegan Soul Kitchen: Fresh,
Healthy, and Creative African American Cuisine.
Featured in Gourmet and many other publications and
called ingeniousby The New York Times Magazine,
Bryants first book, Grub: Ideas for an Urban Organic
Kitchen, won a 2007 Nautilus Book Award.
Marilu Henner
Award winning star of stage, screen and TV and New
York Times best-selling author of seven health and fit-
ness books including Marilu Henners Total Health
Makeover. On Marilu.com she teaches classes based
on her books, and her series Shape Up Your Life is
currently seen on The Discovery Network's FitTV.
SM
For program information call 1-828-749-9537
For reservations in the U.S. call 1-800-496-0989
For reservations from outside the U.S. call 1-828-749-1959
For more details visit www.atasteofhealth.org
Chosen by National Geographic Traveler as One of the 100 best worldwide vacations to enrich your life.
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H O L I S T I C H O L I D A Y A T S E A V I I
MARCH 21-28, 2010

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