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January/February 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: Top 5 Health Tips for 2011; Deciphering Nutrition Labels
- Good Veg News – Power Vegans
- Recipe(s) of the month: January – Moroccan Chickpea Stew; February - Eggless “quiche”
- EVENTS update – Health Starts Here series continues at Whole Foods Market with new instructor
Veg Health – Top 5 Health Tips for 2011
For those of you who have made New Year’s resolutions to get healthy, here are 5 suggestions to help you achieve your goals:
- Eliminate processed/packaged food (cookies, crackers, sodas, candy, chips, frozen convenience meals, anything with white flour, white sugar, white rice, etc.).
- Limit restaurant and take-out meals to less than once a month (erase that pizza place number from your memory).
- Cut out animal products (meat, fish, poultry, dairy, eggs) if you haven’t done so already (note that even if you’ve cut out animal products, #1 & #2 above still apply – even veggie restaurants are a minefield of salt, sugar and fat).
- Make friends with your kitchen – you don’t have to be a gourmet chef – just a few basic kitchen skills and a willingness to prep your own meals.
- Aim for 10 servings of fruits and vegetables (especially dark green veggies) per day.
Deciphering Nutrition Labels
Last year I attended a fabulous presentation by Jeff Novick, R.D. He’s a former food industry employee, and knows the ins and outs of how we’re duped into buying crap we shouldn’t be eating. One of the most valuable lessons from Jeff’s talk was how to read nutrition labels. Here’s a brief summary to help you navigate around thousands of unhealthy products found in grocery stores, and even health food stores.
- Jeff’s first piece of advice is to NEVER, EVER believe anything you see on the front of the package. Flip it over, read the ingredients and look at the nutrition info.
- Ingredients to avoid (by no means an exhaustive list – but these are some key items to avoid for good health): hydrogenated or partially hydrogenated oils/fats (may be listed as shortening), palm oil, white flour, the myriad forms of sugar, especially if they’re close to the top of the ingredient list (glucose-fructose, corn syrup, dextrose, maltodextrin, and the list goes on) and animal products, including hidden ones such as whey powder, casein, gelatin.
Onto the nutrition label itself. There are 3 items you need to pay close attention to: Serving size, percentage of calories from fat and sodium content. Here are Jeff’s rules: Percentage of calories from fat should not exceed 20% and the sodium count (in mg) should not exceed the number of calories per serving. Let’s look at a couple of examples to illustrate the point.
A few of facts that will help:Each gram of carbohydrate or protein has 4 caloriesEach gram of fat has 9 caloriesUS labels list calories from fat, which makes it easier to calculate PERCENTAGE of calories from fat. In Canada, there’s an extra step involved. The reason the information on these labels can be misleading is that they’re based on 2000 calories/day diets - not everyone eats 2000 calories. Serving sizes indicated on most labels are usually smaller than what most people eat. Following Jeff’s simple rules will help you avoid buying processed foods that do more harm than good. Sample one is for 2 tsp of oil (label with red circles)Total calories = 70Fat = 8 g [8 x 9 calories per gram] = 72 - which makes it obvious that the total calories were rounded DOWN to 70, and that makes this product 100% fat! You see how misleading that 12% on the label is? To finish the analysis - it meets our sodium criteria, since 65 is less than 70. But notice how there are no other nutrients. The 100% of calories from fat is a good indication you need to put it back on the shelf or be hyper aware of the fact that you need to consume this product in minute quantities. Sample 2 is from a box of whole wheat pasta (the one in the middle)Total calories = 310Fat = 1.5 g [1.5 x 9] = 13.5 calories from fat13.5/310 = .0435 x 100 = 4.35% of calories from fat - now that’s a product worth buying! (well under Jeff’s recommendation of less than 20%)0 mg sodium - even better!And the bonus with this is the 8 g of fibre per serving - that’s a whopping dose of fibre - definitely another green light to buy. Sample 3 is from Mac & Cheese (from USDA’s site), hence the calories from fat are worked out for you.Total calories = 250, with 110 calories from fat110/250 = .44 x 100 = 44% of calories from fat!!! (PUT IT BACK ON THE SHELF - this doesn’t even qualify as food!) - again, note how that 18% based on Daily Value can be misleadingBut it gets worse - look at the sodium count - 470 mg vs 250 calories = 220 mg more sodium than what’s acceptable - another reason to put it back on the shelf.To add insult to injury, there’s no fibre whatsoever. Which essentially makes this product garbage. Of course, the best strategy is to avoid packaged goods as much as possible and stick to whole foods that don’t even need a nutrition label because they only sport one ingredient - fruits, vegetables, legumes and whole grains.
If any of this doesn’t make sense, or you have further questions, please don’t hesitate to contact me at info@evolvingappetites.com 
  
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.
Good Veg News - Power Vegans
In our last issue, we covered the enlightenment of former U.S. president Bill Clinton who made the news circuit talking about his transition to a plant-based lifestyle to heal his heart disease. Since then, the news has just gotten better and better.
When billionaires take up this lifestyle, it’s a pretty good bet the rest of the world is going to have to take notice. One of them is Steve Wynn, CEO of Wynn Resorts in Las Vegas. After a friend lent him a copy of the “Eating” DVD, he not only adopted a plant-based lifestyle overnight, but bought 10,000 copies of said DVD to distribute to each and every one of his employees at his resorts in Las Vegas and Macau. To boot, he added vegan menu options at all of his restaurants.
Joining the plant-based brigade are billionaire publisher and real estate mogul Mort Zuckerman, media and fashion tycoon Russell Simmons, Ford Executive Chairman of the Board Bill Ford, Twitter cofounder Biz Stone, venture capitalist Joi Ito and Whole Foods Market CEO John Mackey.
Outside the boardroom, but powerful nonetheless, others on the plant-based path include ex-NBA star John Salley, Atlanta Falcons’ Tony Gonzalez, former National Hockey League brawler Georges Laraque, professional poker player Daniel Negreanu, and, Mike Tyson. Yes, Mike Tyson, the heavyweight boxer who once chewed on human ear is now vegan.
And the cherry on the vegan icing? This article didn’t appear in some tree-hugging alternative journal – it was prime fodder for Business Week!
Here’s the full article:
http://www.businessweek.com/magazine/content/10_46/b4203103862097.htm
Moroccan Chickpea Stew - Serves 8 - 10 (freezes well)
After all the holiday indulgences this stew can be the antidote – high fibre, low fat and warming on a chili winter night. Don’t let the long list of ingredients intimidate – it comes together fairly quickly.
˝ cup water1 large red onion, large dice2 cups sweet potatoes (yams), peeled and cubed2 cups white potatoes, peeled and cubed1 cup sliced carrots (or use 1 cup baby carrots)˝ cup raisins1 Tbsp ground cumin1 Tbsp ground coriander˝ tsp turmeric˝ tsp ground cinnamon2 cups water or vegetable broth3 cups cooked chick peas, rinsed and drained (2 cans)1 cup green beans˝ cup coconut milk (substitute almond milk if watching fat intake)2 cups crushed tomatoes2 cloves crushed or minced garlicSalt & Pepper to taste, plus optional hot chili flakes
Heat ˝ cup water over medium heat in a large pot. And onions and cook until they start to soften. Add sweet potatoes, white potatoes, carrots, raisins, cumin, coriander, turmeric and cinnamon. Stir until veggies are evenly coated with spices. Add 2 cups water or vegetable broth, cover and cook for about 10 minutes until potatoes are tender (check with a fork). Stir occasionally to prevent sticking – add a little extra water if mixture starts to dry out. Add chick peas, green beans, coconut milk, crushed tomatoes, garlic and cook for another 5 – 7 minutes. Add salt & pepper to taste, and hot chili flakes if using. Serve over brown rice, quinoa or with whole wheat pita. Add a fresh salad to round out the meal.
Variation: substitute diced dried apricots for raisins; substitute other bean such as navy or white kidney beans for chick peas.
Eggless “Quiche” – serves 3
This can be a pretty impressive dish for Valentine’s Day – show your love by making a heart-healthy “quiche” instead of artery-clogging fare made with eggs. Can easily double or triple recipe to feed a larger crowd.
1 lb medium-firm tofu1 tbsp mustard1 tsp dried thyme 1 tsp salt2 Tbsp lemon juice1 tsp sunflower oil˝ red pepper, small dice1 medium onion, small dice2 cups spinach, washed1/4 tsp Indian black salt (optional)
Pre-heat oven to 400 F and line 9” pie plate with parchment paper
1. Blend first five ingredients in blender until smooth. Set aside2. Heat oil in non-stick pan and sauté onions and peppers for 3 – 5 minutes.3. Add spinach and cook until just wilted.4. Fold veggies into tofu mixture to combine evenly.5. Pour mixture into parchment-lined pie plate and spread evenly with spatula.6. Bake at 400 F for 20 – 25 minutes. Let cool 5 minutes before slicing. Sprinkle with Indian black salt if using for a very “eggy” flavour.
Serve with a side salad and/or soup for a deliciously healthy meal!
Events update:
Health Starts Here cooking series continues at Whole Foods Market Yorkville:
Folks, I’m temporarily hanging up my chef’s hat to concentrate on my day job. But I’m thrilled to announce that I’m handing over the “Health Starts Here” cooking series at Whole Foods Market to a very accomplished Amy Symington. Amy is a vegan chef trained in the Culinary Nutrition program at George Brown College. She has worked on numerous projects with me, including the Cancer Prevention series taught at Whole Foods back in 2009. She’s energetic, knowledgeable and can cook up a delicious storm. You’ll love her classes and recipes! See below for dates/times/menus. (I will continue doing volunteer talks/workshops as time permits. Details will be listed here – the next one is at Pickering Library on Thursday, March 3). 
Classes are $30 each or $100 for all 4.
Sunday, January 302:00 – 4:00 pm - Resolution Revolution – Revamping Ideas of “Diet Foods” On the menu:“Let us not eat lettuce all the time,” Greek saladEggplant MoussakaMilopita (Greek apple pie) Sunday, February 27 2:00 – 4:00 pm - A Little Light Loving – Cooking Seductively Healthful for Two On the menu:Fennel and apple over arugula with an apple cider and ginger vinaigrette Creamy cashew “béchamel” sauce with homemade whole wheat pasta and fresh herbsDark chocolate covered strawberries (coated in pistachios, or coconut) Sunday, March 27– Nutrition Month 2:00 – 4:00 pm - Like a Lion and a Lamb – Consuming hearty, filling foods that are gentle on your healthOn the menu:Lemony Lentil Salad with a red pepper & thyme dressingBlack Bean and Chipotle StewHomemade Spelt Bread Sunday, April 24 2:00 – 4:00 pm - Spring Cleaning – Cleanse your body with rejuvenating foods!On the menu:Clean the cobwebs with a Green tea smoothieFeel Phở-tastic – bringing this famous noodle soup home and feeling great about itDecadent yet light, bananas in a coconut dream sauce Where? Whole Foods teaching kitchen, located at 87 Avenue Rd, Toronto, ON M5R 3R9 How Much? $30/person (or $100 for all 4) - includes sample tastes of all recipes prepared and copies of recipes to take home. Registration? Please call 416.944.0500 to register by phone or in person at the customer service desk. Most classes require advanced registration of 48 hours. Payment in full is required upon registration and payable by cash, debit or credit. Whole Foods Market reserves the right to cancel or reschedule classes with insufficient enrollment. Students will be notified if the class is cancelled at least 24 hours in advance. Please notify us at least 24 hours in advance if you are unable to attend in order to receive store credit. Class value can be applied to another class or redeemed as store credit. FREE event at Pickering LibraryIntroduction to Vegetarianism – Presented by Durham-Lakeside Vegetarians Speaker: Nimisha RajaThursday, March 37 – 8:30 pmThe Petticoat Creek Branch470 Kingston Rd in Pickering905-420-2254.
Next issue: First March 2011
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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
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