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September 2009 – Evolving Appetites

Welcome to Evolving Appetites’ monthly 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: Omega-3 without fish
• Good Veg News: 25th Annual Vegetarian Food Fair; Vegan Kickstart
• Recipe(s) of the month: Seasoned Popcorn and other sensational snacks
• EVENTS update

Veg Health – Omega-3 without fish

There’s a lot of information out there about beneficial omega-3 fatty acids, and how important it is to have this valuable nutrient in your diet. However, the mainstream media seems to push fish as the only viable source of this nutrient. This is simply not true – there are many plant-based sources of omega-3, which help you avoid the pitfalls of consuming fish. By consuming fish, you run the risk of mercury, PCB and other toxins poisoning, as well as getting saturated fat and cholesterol you don’t need in your diet.

Good sources of plant-based omega-3 are: flax seeds (should be ground up – whole seeds won’t provide omega-3 – will just pass through you), hemp seeds, leafy green vegetables, walnuts, and soy.

How much is enough? Try to get at least 2 tablespoons of ground flax per day. This is easy to do. You can mix one tablespoon into your green smoothie in the morning and another tablespoon at lunch or dinner by sprinkling it over a salad, pasta or really, just about any dish. You can also mix ground flax into your oatmeal or other high-fibre cereal. Alternately, you can use hemp seeds in the same way. It’s important not to heat or cook flax or hemp seeds, as heat destroys the omega-3’s.

I’ve also had people challenge me about plant-based omega-3s not being as readily absorbed as those from fish. This is partially true – but only if you’re eating a poor diet, and the ratio of omega-3 to omega-6 is too high. I wrote to Registered Dietitian Krista Haynes from The Cancer Project, a PCRM affiliate, to clarify the issue. Her response is below. Here’s a guide to the abbreviations in Krista’s letter:

Hello Nimisha –

You are correct in that you can obtain all the essential fatty acids with a vegan diet and flax, walnuts, soy and hemp are all good sources. The conversion of the plant, ALA , form isn’t as efficient as directly consuming EPA and DHA, but the total amount of Omega-3 should not be the focus.  The typical Western diet includes a lot of AA (arachidonic acid), an Omega-6, through all the saturated fat found in the meat and dairy foods that are consumed. We also (even vegans) consume a lot of Omega-6 fatty acids found in several oils we eat. When we pour a lot of AA and Omega-6s into our bodies, the enzymes are too busy working on those vs. getting the nutrients from the little bit of Omega-3. So, the overall message is to pay attention to the ratio of Omega-3 to Omega-6. It should be more in the range of 1:4 vs. what we usually have as 1:10.  Decrease the 6s and increase the 3s so your body can get the right balance of essential fatty acids.

If you feel your diet does not meet this goal, you can always buy a DHA supplement made from micro algae.  I’ve found a few at Whole Foods, but these are popping up more and more in other places.

Hope this helps.

Krista

See recipe for omega-3 rich flax crackers below (you need a dehydrator for this yummy, spicy snack).

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 - 25th Annual Veg Food Fair & Vegan Kickstart

I’ll be speaking at the food fair again this year from 1:30 to 2:15 pm on Saturday, September 12 in the Studio Theatre at Harbourfront Centre:

Other fantastic speakers include Brenda Davis, R.D., Ironman Brendan Brazier, cookbook author Colleen Patrick-Goudreau and many others. Full schedule

Based on research by Neal Barnard, M.D., PCRM president and one of America’s leading health advocates, this 21-day program is designed for anyone who wants to explore and experience the health benefits of a vegan diet.

During these three weeks you will have an all-access pass to:

• Daily e-tips that will put you on the path to weight loss, better health, and greater well-being
• A delicious, easy, and satisfying recipe sent every day that will help you break your cravings for unhealthy foods
• Weekly motivational nutrition webcasts featuring Dr. Barnard
• Social support of other Kickstart participants through the Kickstart message board where nutrition professionals answer your health and diet questions

The Kickstart begins September 8 – click here to join

Also check out this new resource: Choose Healthy Food

Seasoned popcorn and other sensational snacks

I love snacks. But often, the snack category can be a minefield for good health. Making healthy choices is a matter of having a handy list of items and stocking your pantry accordingly. Here are a few ideas to get you started. (Send me some of your favourites, and I’ll post them in the next newsletter – info@evolvingappetites.com)

This is one of my favourite snacks. Granted, I use a bit of oil – but it’s such a small quantity, that I don’t worry about it. You’ll need a VERY large pot to do this – or do it in batches. (I use an 8-quart pot).

½ tsp turmeric

Heat oil in the largest pot you’ve got, over medium heat (don’t let it smoke – just warm enough so that it spreads easily to cover bottom of the pot). Add turmeric and shake the pot to distribute evenly. Add the ground cumin, cayenne if using, and shake again. Now add the air-popped popcorn, filling the pot only to about half way. Now gently toss the popcorn until spices evenly coat all the popped corn. (If you’re afraid of flying popcorn all over your kitchen, then put the lid on and give it a good shake – the idea is to distribute the spices throughout the batch). Add salt to taste. YUM! (Store in an air-tight container – will keep for 3 or 4 days).

Flax Crackers – Need a dehydrator such as Excalibur

This yields enough to fill a 9-tray dehydrator. If using a 4 or 5-tray, then cut the recipe in half. (I also eat the flax mix as is - yummy! - kinda like spicy cereal if that makes sense).

Soak 3 cups golden flax seeds in 3 cups of water for 4 - 6 hours, or overnight (they absorb water quickly, but won't matter if they soak longer)

4 - 5 ripe medium to large tomatoes
2 jalepeno or other hot peppers (more if you want them really spicy)
1 red onion, diced
1 clove fresh garlic (optional)
2 limes, juiced (or 2-1/2 to 3 if you want them really tangy)
1 tsp Celtic, Himalayan or other high mineral content salt
2 - 3 tsp salt-free Mexican seasoning (Frontier makes a good organic one) or chili powder
1/2 bunch fresh cilantro, washed, tough stems removed, and chopped

Put all the veggies & seasonings in blender and blend until smooth.

Add the soaked flax seeds and blend until smooth - may have to do it in batches - and may have to add an extra cup or two of water. Mix everything until the batter looks homogenized/even. Should be thick, not runny, but still be able to spread easily. (If it's thick, then you'll just have thicker crackers, and will take longer to dehydrate).

Note: Your flax cracker life will be a lot easier if you have a high-power blender such as a Vita-Mix or K-Tec - otherwise, have lots of patience - the flax seeds need to be broken down to give you the benefit of the Omega-3 fatty acids. (Alternately, you can grind your flax seeds first, then soak, and it will be easier to blend with the veggie mixture).

Spread about 1-1/4 cups flax mixture evenly on each Teflex sheet, and dehydrate on 115 F for 24 hrs. This yields 9 trays. To speed up dehydrating time by a couple of hours, you can remove the Teflex sheet after about 8 - 10 hours, and continue drying on the mesh tray. When crackers are nice and crispy, they're done. Break them up (they won't be even - but that's okay - they'll taste GREAT!)

Events update:

Saturday, September 12

October 2 – FREE “What’s for dinner” cooking class at Forest Hill Loblaws – 1 – 2 pm.

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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.