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July/August 2011 – Evolving Appetites

Welcome to Evolving Appetites’ bimonthly newsletter. Short, informative and hopefully fun to read veggie bits. Let us know if we don’t deliver on this – we always love feedback from our readers. Contact info is at the bottom of the page.

In this issue

• Veg health: Staying hydrated
• Good Veg News – “Eat vegan on $4 a day - A game plan for the budget conscious cook” by Ellen Jaffe Jones
• Recipe(s) of the month: July – Garbanzo bean salad; August - Bill-fold saver black bean burgers
• EVENTS update – Mark you calendar for the annual Vegetarian Food Festival

Veg Health – Staying hydrated

While it’s important to stay hydrated all year around, it’s especially so in the summer months when the outdoors rule and our activity levels are higher than in the winter months. There’s great debate and discussion around how much water is the right amount. You’ve probably heard the very often dispensed “eight glasses of water per day” advice. But that may not hold true for everyone. The amount of water you need depends on your body size, weight, activity level and whether you’re spending a lot of time outdoors in the sun or not.

A better guideline is ounces equivalent to half your body weight. e.g. if you weigh 120 pounds, you would divide that by 2 = 60. Therefore, 60 ounces of water is the amount you should be drinking per day.

But even that guideline is open for debate. If you’re eating lots of fresh fruits and vegetables, you may not need as much water. These are high water content foods, and certainly help you stay as hydrated as water does.

So there’s no easy answer. But that doesn’t mean just forget about it and do whatever. There are clues that help determine whether you’re getting enough water. Is your urine fairly pale? If yes you’re on the right track. If it’s dark, you definitely need to up the water intake. Headaches? You probably can use more water and more fruits and vegetables (although a cautionary note – there are many causes of headaches, and many different types – but headaches can often result due to dehydration).

I often hear the refrain that “I just don’t like water; it’s too plain and boring”. If that’s the case, try adding a squeeze of lime or lemon to add flavour. The citrus also makes it very alkalizing (an alkaline body is a healthy body). Other flavourful and healthy additions include orange slices or diced cucumber.

Another option is caffeine-free herbal teas, either hot or cold.

Be careful with caffeinated beverages, as they’re diuretic, meaning they make your body lose water – the opposite effect of what you’re trying to achieve. Commercial juices are usually loaded with sugar; even the sugar-free ones aren’t a good choice – they’re void of nutrition and the enzymes are pasteurized out of them. Stick with home-made juices from fresh ingredients.

Stay away from sodas (pop), and all the fancy bottled waters out there (vitamin water, flavoured water, etc.) – they’re a waste of money and don’t live up to the marketer’s claims.

Drink up, eat your fruits and veggies, and enjoy these glorious summer days!

DISCLAIMER: This site does not provide medical advice. This web site is for information purposes only. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your physician or other qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.

Evolving Appetites and its owner accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.

My fellow PCRM heart health speaker and Food For Life cooking instructor Ellen Jaffe Jones has just published a book for anyone who thinks eating healthy is an expensive proposition or has bought into the myth that only McDonald’s and other fast food joints offer cheap food. Ellen busts these myths and more in this new book.

Titled “Eat Vegan on $4 a day - A game plan for the budget conscious cook” it certainly lives up to the claim. Each recipe denotes the cost per serving and valuable cooking, storing and shopping tips. Great entrees such as “Tasty Tacos” or “Load ‘em up Burritos” come in for $1.50 and $1.25 per serving, respectively.

With these nutritious eats that range from breakfast items, sauces, sides, salads, dips and entrees, Ellen helps you overcome your meal conundrums in a fun, practical and easy-to-follow manner. All ingredients for the recipes are available at your local grocery store – no fancy shopping required.

She introduces herself at the beginning and briefly tells her story of how she beat her genetic odds (her mom and sister both had cancer, and many other family members are afflicted with the all too common Western diet ailments such as diabetes, heart disease and obesity).

The book is full of practical advice and tips, and includes a seven-day menu plan, with some day’s three-square meals coming in for far less than $4.

Endorsed by plant-based gurus such as Dr. T. Colin Campbell (author of “The China Study), Ruth E. Heidrich, PhD (ironman triathlete), and a foreword by Dr. Neal Barnard (President of PCRM), this book should be every vegan’s handbook (and every vegan wannabe’s bible). Even if you’re a devoted omnivore, the easy and healthy recipes in this book will make a welcome addition to your meal repertoire.

See below for a couple of sample recipes from Ellen’s book. Bon Appetit without breaking the bank!

Additional Note: Ellen will be speaking and signing books at the Annual Vegetarian Food Festival at Harbourfront weekend of September 9, 10 & 11 – mark your calendars!

(Personal note to Ellen: Congratulations on this awesome achievement!)

Garbanzo bean salad – from “Eat Vegan for $4 a day” p. 52 - $.75 per serving

This is a light and refresing salad that gets a touch of sweetness from raisins and maple syrup

Put the lime juice, optional oil, curry powder, maple syrup, vinegar, and salt in a large salad bowl and whisk to blend. Add the beans, bell pepper, onion, cilantro, raisins, and cumin seeds and toss to combine. Place the salad greens on a serving platter or individual salad plates. Spoon the salad onto the greens. Serve the toasted pita wedges with the salad.

Tips

To toast the cumin seeds, put the seeds in a small skillet or saucepan over medium heat. Cook and stir for 3 to 5 minutes, or until the seeds turn a shade darker, start to crackle, and are aromatic.

The easiest way to toast the pita wedges is in the toaster oven.

Billfold-saver black bean burgers – from “Eat Vegan for $4 a day” p. 85

Makes 8 Burgers (4 servings) - $0.50 per serving

These veggie-filled burgers are great to have on hand so you can easily make a quick, nutritious meal. They can be stored in the refrigerator or frozen either before or after they are cooked.

Toast the bread lightly and tear it into medium-sized pieces. Put the pieces in a food processor and process into fine crumbs. Mash the beans in a large bowl with a fork or potato masher, leaving some chunks. Add the breadcrumbs, oats, carrot, mushrooms, onion, salsa, nutritional yeast flakes, garlic, cumin, and cayenne and mix with your hands or a fork until well combined. Add more salsa until the desired consistency is achieved.

Divide the mixture into 8 equal portions and form into thin patties. (Small patties are less likely to break apart.) Heat 1 teaspoon of the oil in a large skillet over medium heat. Put 4 of the patties in the skillet. Cook for 10 minutes or until lightly browned on one side. Flip and continue cooking for 10 minutes, or until lightly browned on the other side. Transfer to a plate and cover to keep warm. Repeat with the remaining teaspoon of oil and the 4 remaining patties. These tasty burgers are quick and easy, and very filling.

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Tell us what you think – is the newsletter too long, too short, or just right? What would you like to see more of? Less of? Tell us your veggie success story, and we’ll publish it [we reserve the right to edit for space and clarity]. Contact us at info@evolvingappetites.com

DISCLAIMER: This site does not provide medical advice. This website is for information purposes only. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your physician or other qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

Evolving Appetites and its owner accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.