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Vegetarian Advocate 11-02pub


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Volume XIII, Number 4 A VEGETARIAN DIET What is it, and Why? The Vegetarian Advocate is a newsletter for our members and as such it contains news on past and upcoming events (like the “RAVS Update” column, page 3). But we also distribute this newsletter to interested people who stop by our table at health fairs or call us on our 24-hour phone line. If you are one of these people, then a vegetarian diet may be a new concept for you, but at least you were curious enough to pick up this newsletter or make that call. This column is for you. Here are some of the basics. What is a vegetarian? A vegetarian, traditionally, is someone who eats no flesh foods: no meat, poultry or fish. A vegan is a vegetarian who goes further and eats no animal products: no eggs, dairy or honey. Why do people choose to eat this way? Every vegetarian has a story to tell, but basically the reasons to avoid animal foods are these: for your health, for the animals, and for the planet. Every day there are new findings that a plant-based diet is best for health. The standard American diet (SAD), which revolves around meat and animal products, results in poor health for people, suffering for animals, waste of resources, and devastation for the environment. But changing diet can be hard and people who want to change often need help. If you want to move in the right direction, the Vegetarian Society (RAVS) can help you. We are here to provide information and support. Be sure to ask for our pamphlet, Going Vegetarian in the Rochester, NY Area. You do not need to be a vegetarian to give us a call, to attend our meetings, or even to join our group. Nor do you need to be a member to attend our meetings; guests are always welcome. You only need to follow our “vegan rule” for the dinner meetings (see box on p. 2 for full explanation), and there is a $3 guest fee for nonmembers. If you want to participate, give us a call (234-8750), or come to a meeting. You will find us helpful and welcoming. November 2002 - January 2003

Rochester, NY USA

The True Cost of Fish
You may have heard that fish should be part of a healthy diet. However, if you care about your health and the health of our planet, you need to find out the truth before you allow hearsay to affect your lifestyle decisions. The recommendations to eat fish are based on a nutritional profile considered to be healthier than other flesh-foods. While some types of fish may be a better choice than beef or chicken, is fish a healthy thing to add to a plant-based diet? Many of us also care deeply about the impact of our choices on the environment, and fish production is one of the most damaging agricultural practices. The following is an article reprinted in part from EarthSave, an international organization dedicated to promoting food choices that are healthy for people and the planet. If you would like references for this article, please contact RAVS. FISH: WHAT’S THE CATCH? The United Nations reports that all 17 of the world's major fishing areas have reached or exceeded their natural limits. The World Conservation Union lists 1,081 fish worldwide as threatened or endangered. Roughly 106 Pacific salmon stocks are already extinct and dozens more are seriously depleted. Through the vast stretches of time, the oceans have provided safe harbor for an immense pantheon of life—all life, in fact. Research indicates that at present the biodiversity of the oceans rivals that of the tropical rainforests. If this fact was better known and appreciated—and people realized that what we are doing is clear cutting these precious underwater environments with our appetite for fish—then perhaps many would seriously reconsider eating so freely from the sea. Overfishing and Overeating: The Net Loss How is it that waters once teeming with life are now so barren as to deserve being called, "the Next Dust Bowl"? Simply put, humanity's taste for fish has far exceeded nature's ability to provide. Currently there are some 13 million fishers in the world. Twelve million use simple traditional technologies to land about half the world's fish catch. The remaining one million fishers crew 37,000 industrial fishing vessels and account for the other half of the fish caught. These fishers deploy highly sophisticated contrivances ranging from sonar and spotting planes to fishing nets large enough to swallow twelve 747 jumbo jets. As vacuuming fish from the sea has grown easier and fleet sizes have ballooned, fishers have achieved the once unimaginable—they've begun to strip the seas of their genetic wealth. Industrial innovations permit fishers to scoop an astounding 90 percent of a given fish population from the ocean in any one year. Individual species have been ushered to the brink of extinction, and predatorprey relationships that evolved over millennia have been grievously disrupted. As preferred species are overfished, fishers switch to less-desirable species lower in the food web. This robs larger fish, marine mammals and seabirds of food, creating additional havoc. And since less-palatable species earn fishers less money, they must catch more of these fish just to maintain their incomes. Where will it all end? As harvests plummet, jobs are threatened and governments step in to prop up faltering fishing industries. In 1994, according to the United Nations, fishers worldwide spent $124 billion to catch fish valued at only (Continued on page 4)

Food Not Bombs at our November meeting Holiday Cookie Exchange at our December meeting How a Calf becomes a Burger at our January meeting Environmental Cost of Meat at our February meeting For details, see back cover


ROCHESTER AREA VEGETARIAN SOCIETY Coordinators: Ted D. Barnett, M.D. Carol H. Barnett, Ph.D., J.D. Board of Directors: Shelley Adams Carol H. Barnett (Secretary) Ted D. Barnett Felicity Brach Ellie Cherin Lisa Emerald-Kaufman Leena Isac Matt Kaufman Ken McBride (Treasurer) Ted Potter Vegetarian Advocate Staff: Editors: Leena Isac Ted Potter Contributors: Cooking Flora Berg Library Judy Dillon Leena Isac Poetry Bruce Ross, Ph.D. Design Bern Berg Website Matt Kaufman Ted Potter
The Rochester Area Vegetarian Society is a non-profit, tax-exempt, non-sectarian, all-volunteer educational organization dedicated to promoting the joy, compassion and life enhancing possibilities of a vegetarian lifestyle. We are an educational resource for those interested in any aspect of vegetarianism. We provide support to our members through social events that include monthly gatherings with a shared meal and programs on topics important to our members. Membership in RAVS is open to all vegetarians, as well as to those who, while not vegetarian, wish to support the goals of the group. DUES: Individual Membership, $20 per year; Joint Membership, $35 per year; Student/Fixed Income Membership, $10. Membership includes receipt of the Vegetarian Advocate and free attendance at our monthly dinner meetings. A membership application can be found at the back of this issue. Contacting RAVS: • • • • P.O. Box 20185, Rochester, NY 14602 E-mail: drveggie@aol.com Website: www.rochesterveg.org 24 hour voicemail and events calendar:

RAVS RULES FOR SHARE-A-DISH MEALS All dishes must be completely vegan. They may not contain any meat, poultry, fish eggs, dairy products or honey. This rule guarantees that everyone can eat everything (allergies and preferences aside). Gelatin is a meat by-product. Please watch out for hidden milk products, such as whey in cookies, crackers, bread and margarine and casein or caseinate in “non-dairy” soy cheese, coffee creamer and whipped topping. Also be alert for eggs in baked goods, mayonnaise and salad dressings and honey in breads, pastries and preserves. Please prepare a 4x6 card with your name, the name of the dish and a list of all ingredients. Write the recipe on the back of the card and indicate where the recipe came from or if it was original. Prepare enough to serve eight people. Please bring your own table setting as well as a serving utensil. If you don’t feel like cooking, you may bring fruit, cider, tortilla chips and salsa, green salad, fruit salad, etc. Please be generous with the amount of food. The guest fee is $3.00, which is applied to your membership if you join the same day. IF YOU ARE NEW TO RAVS You don’t need to be a vegetarian, or a member of RAVS, to attend one of our events. All we ask is that you bring, and eat, vegan food at our meeting. You don’t need to inform us beforehand that you will be attending. The box above, and the calendar and directions on the back page of the newsletter, tell you what you need to know in order to attend. Call 234-8750 if you have further questions. MEMBERSHIP BENEFITS Membership in RAVS entitles you to receive the Vegetarian Advocate (published four times a year) and any other mailings, usually notices of upcoming events. It also entitles you to free admission to monthly events (except restaurant meals); others pay a $3 guest fee. Members can borrow audio and video tapes for a $10 deposit; members and non-members as well can purchase books and other materials at a discount at meetings. An important benefit of membership is half-priced membership in two national vegetarian organizations. Below we give information, including membership costs before the discount is taken. Simply state in a letter that you are a member of RAVS, which is an affiliate. North American Vegetarian Society P.O. Box 72 Dolgeville, NY 13329 Tel: (518) 568-7970 Fax: (518) 568-7979 E-mail: navs@telenet.net Website: www.navs-online.org Individual membership (annual): $22 Family membership: $28 Publication: Vegetarian Voice (quarterly) Vegetarian Resource Group P.O. Box 1463 Baltimore, MD 21203 Tel: (410) 366-VEGE Fax: (410) 366-8804 E-mail: vrg@vrg.org Website: www.vrg.org Membership (annual): $20 Publication: Vegetarian Journal (bimonthly) These are both excellent groups, and both have mail-order bookshops which are included in the publication they will send you as soon as you join. Another not-so-tangible benefit of your membership is to others, namely, the people we reach through our community education efforts, which are funded by your dues. Pamphlets we distribute at an outreach table at a health or environmental fair cost money. That's why your membership and renewal are important even if we never see you at a meeting — though of course, we hope we do. BOOK ORDERS FROM RAVS A number of vegetarian books and cookbooks are available from RAVS at 10% off list price. Books can be purchased at every RAVS meeting. We also have Tshirts and tote bags for sale and members can borrow videos for a $10 deposit. Anyone interested in buying or ordering books between meetings may call Leena Isac, RAVS librarian, at 388-2128. WE NEED VOLUNTEERS!! Like any volunteer group, we can always use your help. If you can assist with the newsletter, outreach, publicity, dinners, programs, guest speakers or anything else imaginable, please call 234-8750.

(585) 234-8750


RAVS Update By Carol Barnett The Rochester Area Vegetarian Society has had an energetic and productive autumn. At our September meeting, Nathan Nobis, philosophy instructor at the University of Rochester, spoke to us about “The Ethical Basis of Vegetarianism.” Nathan’s talk spurred a lively discussion and much renewed commitment to the cause of spreading vegetarianism. In October we held the 2nd Annual Compassionate and Healthy Eating Workshop, co-sponsored by Animal Rights Advocates of Upstate NY. Our day started at 10:30 AM and ended close to 10 PM, featuring two lectures each by Michael Greger, MD and Bob LeRoy, RD; a panel discussion on converting recipes to vegan by Lisa Emerald-Kaufman, Leena Isac, Ken McBride, and Jen Yates; a number of information tables staffed by local non-profit groups; and much vegan food. Thanks to Michael and Bob for their brilliant lectures. And thanks to the two restaurants, Atomic Eggplant and India House Vegetarian Café, and the natural food stores, Abundance Coop and Lori’s, all of whom generously provided samples of their food. October brought other special events. We hosted a lecture by Douglas Lisle, PhD, a psychologist and adherent of natural hygiene and the author of the upcoming book The Pleasure Trap. Dr. Lisle offered insight into the addictive and destructive eating patterns that stand in the way of good health. Along with Animal Rights Advocates, we also hosted a visit by Lorri Bauston of Farm Sanctuary, who spoke to a gathering at the First Unitarian Church. We thank her for sharing her hope for a better future despite the animal suffering she has witnessed. The last months have brought numerous outreach opportunities. In September, Ellie Cherin, Yetta Panitch, and Leena Isac taught a vegetarian cooking class at Rochester Info-courses. Once again, RAVS and Animal Rights Advocates member Cheryl Paine-O’Connor organized the

Walk for Farm Animals, an annual opportunity to raise money for Farm Sanctuary as well as awareness about the plight of farm animals. In October, Food Not Bombs activist Elaine Russell organized an “economic summit” event, for networking and celebrating alternatives, at the Rocket Coffee Co. Thanks to Nathan Nobis and Yetta Panitch for representing RAVS there. Thanks to those who staffed outreach tables at Wellness Fairs at Brighton High School: Felicity Brach, Katherine DaCosta, Judy Dillon, Nathan Nobis, and Carol Barnett; and at St. John Fisher College: Katherine DaCosta, Nancy Hallowell, Nathan Nobis, Jen Yates, and Carol Barnett. Have a very vegetarian holiday season! Vegetarianism 101 At a recent RAVS Board meeting, someone expressed the view that RAVS should present a cycle of programs on the reasons for going/being vegetarian: health, the animals, the environment, world hunger, and ethics. While not formally presented as a series, we’d like to point out the following offerings over a period of just a few months: HEALTH: Bob LeRoy, RD, Michael Greger, MD, and Doug Lisle, PhD in October. ANIMAL SUFFERING: Farm Sanctuary in October; Peter Lovenheim in January. ENVIRONMENT: Mike Hudak on ranching/grazing in February. WORLD HUNGER: Food Not Bombs in November. ETHICS: Nathan Nobis in September. We appreciate your support when you attend these programs!

Organic Veggies We look forward to our biennial program on organic farming and community supported agriculture. We will welcome representatives from Peaceworks Farm, Porter Farms, Abundance Coop, Lori’s Natural Foods, Politics of Food, and Rochester Living Foods. SUPPORT LOCAL VEGETARIAN TALENT: Vegan Buffet Friday nights! The Root Cellar health food store located at 1640 Rt. 104 in Ontario (just east of Rt. 350 on the south side of the road, 315524-2238) offers a great vegan buffet every Friday night from 6-8 pm. The menu is different every night, but includes dinner, dessert, and beverage. There is live music as well, and the food has been wonderful for the last few months, but it promises to be even better now that RAVS member Scrub (a.k.a. David Cherelin) is taking over the cooking. Be sure to enjoy a Friday night out soon at the Root Cellar and support this new venture! Sunday brunch at Atomic Eggplant The Atomic Eggplant (75 Marshall Street, 325-6750) now offers Sunday brunch from 12-7 pm every Sunday in addition to their regular hours of Tues-Wed 11 am-10 pm, and Thurs-Sat, 11 am-11 pm. Those who attended the Compassionate and Healthy Eating Workshop had a chance to sample some of their delicious food, and can say with vegan donut-crumbed mouths how good it is! The brunch includes favorites like vegan french toast and pancakes, as well as scrambled tofu, breakfast burritos, pecan sticky buns, and vegan cream cheeze danishes. You won’t be disappointed! New Natural Foods Store! Four Sisters Natural Foods is a new store in East Irondequoit at 1850 East Ridge Rd. Their hours are Mon thru Sat, from 9 am to 6 pm, and they can be reached at 467-0590.

Congratulations On April 15th of this year, RAVS member Kathy Williams, husband Mark and big brother Zachary welcomed Sean Williams, weighing in at 10 lb. And in October, RAVS members Shelly and Adrien Fiorucci and big brother Sage welcomed a baby boy, unnamed as of this writing!

We welcome the following: New Members: Vicky America, Dr. John & Jan Cope, Sharon Cowit, Dr. Karyn Giese, Michelle Hare, Cheryl Kovel, Richard Matwyshen, Luis Murrell, Dianne Robbins, JoAnne Sandler, Diana & David Strafford, Erika Strickland, Martha Vauss-Lucas. Membership Renewals: David Aronstein, Lois & Greg Baum, Walter Bowen & Barbara Konish, Paul Clark, Steve Connelly, Georgia Evans, Audrey & John Fahey, Joel Freedman, Kristen & Patrick Regan, Donna Silverman, Edith Spector. Newsletter Subscription Renewal: Kathleen Williams. Thank you for your support. This list reflects memberships and subscriptions received up to 10/15/02. If you think your membership or subscription should have been received by that date and is not on the list, please call 234-8750.


(Continued from page 1) $70 billion. The $54 billion difference was covered by governments and hence, taxpayers. Alas, such subsidies encourage massive overcapacity in the industry. Between 1970 and 1990, the world's industrial fishing fleet grew at twice the rate of the global catch. The net effect? More and more boats chasing fewer and fewer fish. Innocent Bystanders To worsen matters, today's fishing industry is incredibly wasteful. For every fish, crustacean or mollusk that ends up on a dinner plate, several other sea creatures have perished in the process. The innocent victims include fish having little or no commercial value, juvenile fish, turtles, diving seabirds and marine mammals like the dolphin. Shrimp fishing is particularly indiscriminate. For every pound of shrimp sold, over 20 pounds of other sea creatures are caught. Their remains are returned to the sea, either dead or dying. Methods of catching tuna have become more dolphinfriendly, but they still ensnare and kill thousands of sharks, turtles, and billfish like swordfish. (They also kill tuna, of course, majestic creatures that can reach 1,000 pounds and speeds of 55 mph.) Similarly, for every king crab sold from the fish case, five or six others (mostly juveniles) are caught and tossed overboard. As disturbing as these figures are, the magnitude of the waste is probably significantly more, since much "bykill" is never reported. Does aquaculture, or fish farming, reduce the strain placed on the oceans by wasteful industrial fishing methods? "Strangely, it may do the opposite," says Carl Safina, Ph.D., director of the National Audubon Society's Living Oceans Program. How so? For starters, the young fish used in aquaculture and the food fed them are often taken directly from the sea. What's more, aquaculture is conducted on coastal land cleared of mangrove forests, prime breeding and spawning ground for many fish. To date, about half the world's mangrove forests have been cleared, drained, diked or filled. Aquaculture also requires vast amounts of clean water and feed, and hefty applications of antibiotic drugs. Hook, Line and PCBs Fish caught by the world’s 12 million subsistence fishers may represent a dietary necessity for those who eat it, but this is not true of the seafood consumed in the developed world. In the U.S., where fish is lauded as a low-fat source of protein, the average American already consumes roughly twice as much protein as is recommended. Excess dietary protein has been linked to obesity, kidney disease and osteoporosis, among

other serious health problems. Protein is found in generous quantities in many plant foods, making it virtually impossible not to get enough when eating a varied plantcentered diet. There are numerous additional personal health reasons to reconsider eating seafood and load up instead on whole grains, beans, seeds, nuts and fresh fruits and vegetables. To begin with, fish contain none of the protective phytochemicals, antioxidants and fiber found only in foods of plant origin. Dark green vegetables, canola, soybean and walnut oils, tofu, walnuts, pumpkin and flax seeds and wheat germ possess the prized heart-protective omega-3 fatty acid found in fish. Moreover, plant foods contain no cholesterol. A three ounce serving of salmon, for example, contains 74 milligrams of cholesterol, about the same as in a comparable serving of T-bone steak or chicken. How much cholesterol should you eat? A recent international conference of leading heart researchers concluded, "The optimal intake of cholesterol in the adult is probably zero." Fish also become repositories for the industrial and municipal wastes and agricultural chemicals flushed into the world's waters. As one authority observed, "If there's something wrong with the water, chances are something will be wrong with the fish." Consider PCBs, once widely used for industrial purposes but outlawed as carcinogenic in 1976. According to a six-month investigation by Consumers Union (publishers of Consumer Reports magazine), "By far the biggest source of PCBs in the human diet is fish... As PCBs linger in the environment, their composition changes, and they gradually become more toxic...these more toxic forms are likely to be found in fish... PCBs accumulate in body tissue. The PCBs that you eat today will be with you decades into the future." Of the eight species it analyzed, Consumers Union found PCBs in 43 percent of the salmon, 25 percent of the swordfish and 50 percent of the lake whitefish. Other pollutants that can concentrate in sea creatures include mercury (which can damage the brain and nervous system), lead (which can impair behavioral development in young children) and pesticides. Fish also harbor a number of naturally occurring toxins, none of which can be detected by sight or smell, nor destroyed by cooking. Consumers Union's investigation also revealed that nearly half the fish tested from markets in New York City, Chicago and Santa Cruz, CA, were contaminated by bacteria from human or animal feces. Why weren't these tainted fish detected? Inspectors examine only one percent of the domestic catch and three percent of the imported

catch for chemical or bacterial contamination. The Centers for Disease Control reports an average of 325,000 food poisonings annually from contaminated seafood. In fact, this figure may severely undercount the true number of poisonings since many sufferers attribute their flu-like symptoms to something other than contaminated seafood. Scaling Back: A Recipe for Getting the Planet's Oceans Off the Hook In order to safeguard the oceans from further decline, a number of things must occur. We must do a better job of curbing all forms of water pollution. We must convince governments to stop subsidizing fishing operations with taxpayer moneys. And, we must press governments, regulatory agencies and fishers to act with future generations in mind, rather than fighting with each other down to the last fish. As we undertake these challenges, there is something we can do every day to help protect and rejuvenate our imperiled aquatic environments. We can choose an oceanfriendly diet. Some might suggest that dramatically scaling back our consumption of fish and shellfish doesn't even begin to address the problem. Will it really make a difference if you stop eating seafood? Given the horrible difficulty involved in getting fishers and governments worldwide to stop draining the seas of life, what we do individually is likely the only thing that can make a difference. Ultimately, it is consumer demand that has brought us to this juncture, and only a profound reduction in consumer demand can prevent a total collapse of the seas. If Americans begin by halving their current intake of seafood, two billion pounds of marine life would be spared each year, not to mention all that is killed incidentally. This would allow the oceans, rivers, streams, lakes and estuaries to begin the process of healing. Do what you can to help take the seas and all their creatures off the hook. Begin by taking them off your plate. Replacing fish with nutritious whole plant foods is a direct way of helping protect and restore aquatic environments. Another way is by reducing your consumption of all animal products. Animal agriculture is second only to over fishing in the toll it exacts on aquatic ecosystems worldwide, due to the water pollution it causes. Also, currently one-third of all the fish caught in the world are fed to livestock. This highlights the farreaching and sometimes unforeseen environmental benefits that shifting to a plant-based diet can have. It also demonstrates the resounding vote that such a dietary shift represents for the wise and sustainable use of all the world's natural resources.


More Bad News for High Protein Diets In the past few months, several public health and consumer organizations have condemned the cover story of the July 7th New York Times magazine. The article advocated high protein diets such as the Atkins diet and stated that they might be effective and safe. However, it has come to light that the article’s author, Gary Taubes, selectively edited expert quotes, used them out of context, and included only those facts which supported his position. The November 2002 issue of the Nutrition Action Healthletter (published by the Center for Science in the Public Interest, a non-profit health advocacy group, 1875 Connecticut Ave, N.W., Suite 300, Washington, DC 20009) debunks the myths of the article by talking to the researchers that Taubes misquoted, and shows that contrary to the article, the Atkins diet is not recommended by experts, saturated fat does indeed promote heart disease, obesity cannot be blamed on carbohydrates, high protein diets are not effective for weight loss, and they are not safe. Instead, low fat plant based diets are recommended, and will work for weight loss if dieters cut calories. The Autumn 2002 issue of Good Medicine (published by the Physicians Committee for Good Medicine, PCRM, 202-6862210, www.pcrm.org) reported that unlike healthy vegetarian diets, which reduce the risk of cancer, heart disease, and other problems, high-protein, high-fat diets are associated with increased risk of colorectal cancer, heart disease, and impaired kidney function. Doctors who prescribe high-protein diets for quick weight loss may be liable if patients Restaurant Review By Sanjog Misra The Rio Bamba 282 Alexander St. Phone: 244-8680. Serving: Lunch on weekdays; dinner Monday through Saturday. Veg-Friendly Rating - 10 out of 10 Are you planning on asking that special person on a romantic date? How about taking an important client out? Ah, but they're vegetarians! And we all know vegetarians don't get a choice to eat at elegant, high-end, gourmet restaurants. If you live in Rochester, NY, you do. At the Rio Bamba, chef-owner Jay Cohen caters to "your" individual tastes and what's more, he's vegan friendly. All his delectable sauces are constructed on vegetable bases and while the menu in your hand might not offer you much of a choice, he

suffer adverse effects over the long run. To help doctors and patients understand these risks, PCRM has established an on-line registry at www.AtkinsDietAlert.org, where individuals can report their experiences with high-protein diets and will find information on research and legal issues that relate to liability. The June 2002 issue of the Nutrition Action Healthletter contained an article titled “The Diet Wars,” and showed that a low fat vegan diet is healthy and most effective for weight loss. One study compared the effects of a typical American Heart Association lower-fat diet to a very low-fat vegan diet. Both groups lost weight, but those on the vegan diet lost more weight over the 14 week study. The vegan diet got only 10% of its calories from fat, and consisted mostly of whole grains, fruits, vegetables, and beans. It’s a high-carb diet, but the carbs are vegetables and brown rice and beans, not soda, french fries and candy bars. The article went on to show that one can lose weight even with less drastic changes, such as a low– calorie Mediterranean diet, which includes unsaturated fats, from nuts and nut butters, and olive or canola oil. A diet like this may be more realistic for many to stick with than the very low fat diet, and make it easier to consume lots of vegetables, since full-fat salad dressings and other oils were permitted. The article concluded by saying that your lifelong diet should lower your risk of heart disease, stroke, cancer, and diabetes, and that a low calorie diet in the short term should include whole grains, vegetables, legumes and fruits. does. Just ask the waiter for a 3/4/5 course vegetarian tasting menu (let them know if you are vegan) and then sit back and enjoy. The prices are a bit steep ($40-$60 for a 3/4/5 course meal) but, trust me, you won't regret it. If you want a bargain go for lunch, the same great food for $25! Just recently I took an important guest out to dinner there (he ate meat so I'll ignore his dishes). The dinner started with a special sampling of three petite hors devours with the compliments of the chef. A minibruschetta, a tiny cucumber sandwich and while I can't remember the third, it was delicious and very, very cute. The next course was a squash and Brussels sprouts roast in a butternut squash sauce. Now I hate the "sprout" as much as the next guy but this was different. The next course was a fall vegetable sauté with asparagus, carrots, onion bulbs, diced potatoes and three varieties of shredded mushroom coated in truffle infused olive oil. Need I say more? I was sur-


Meat for Muscle? The October 2002 issue of the Tufts University Health and Nutrition Letter (1800-274-7581) contained an article asking if meat protein is necessary in order to gain strength or increase the size of one’s muscles. Meat is mostly animal muscle, and thus a high source of protein, which helps to build muscle in humans. Researchers recruited 21 men to undergo a strengthtraining regimen 3 days a week while eating one of two diets. Half the group consumed a vegetarian meal plan including soy, and the other ate steak, ground beef and beef tips. After 12 weeks of working out, the meateaters’ gains in strength and muscle size were not any larger than the vegetarians’. “If a person is eating enough protein, the source of protein is not critical, “ says Wayne Campbell, PhD, one of the study’s authors. And most Americans, even vegetarians, do eat enough protein—up to twice the recommended amount. Eat more beans! The Sept 2002 issue of Nutrition Action Healthletter reported on a 19 year study of nearly 10,000 people. It showed that people who eat more beans, peanut butter, and other legumes at least 4 times a week have a 21% lower risk of heart disease than those who eat legumes less than once a week. Beans have soluble fiber, which lowers cholesterol, and folate, which can lower blood levels of homocysteine, an amino acid that promotes heart disease. A vegan diet includes lots of legumes, such as chick pea curry, split pea soup, rice and lentils, or burritos. prised by the next item which turned out to be a tofu pâté in a delicate coconut and basil curry covered with a wafer thin potato mesh that just melted in your mouth. To clarify, I was surprised because Jay (the chef) doesn't usually go for the tempeh/tofu/seitan options. By now I was full and since I had chosen the four-course option all that was left was dessert. It was a no-brainer for me. I always go for the home made sorbets in a chilled melon soup. This is a colorful amalgam of three scoops of different home made sorbets in, well...a melon soup! This time the sorbets were red orange, key lime and raspberry. Heaven. We added some leisurely coffee to the mix, tipped the valet for bringing my car to the door and called it a night. Ok, so the bill rang up to over a hundred dollars (plus tips) but I think I got a deal. Don't you?


Food Forum By Flora Berg Seemingly it was only yesterday that we vegetarians had severely limited choices outside the known basics: vegetables, fruit, grains and beans. Then when tofu and tempeh became more familiar and acceptable to Western tastes, these in their various forms were welcome substitutes for the traditional meats, cheeses and other items excluded from strictly veggie diets. And now, each day the palette of non-carnivore options seems to be multiplying as we speak. These all fall into a category referred to as analogs. The dictionary tells us that an analog is a “similarity between things otherwise unlike; partial resemblance.” Hence, in food, an analog is similar to but not of another food. The range and variety of these plant-based goodies created to look and taste like those “forbidden” foods is large and growing larger. Not only does its appearance usually resemble its carnivore counterpart, taste and smell is remarkably close. Here’s only a partial list of easily found analogs offering opportunities for expanding menu options. Served as recommended or with a bit of ingenuity by adding an ingredient and/or seasoning, you can create refreshingly new, delicious personal variations. The now famous Boca Burger comes in many flavors, some vegan, some not, all very tasty. Worthington Foods offers a range from canned to packaged cold cuts and frozen entrees, some vegan, some with egg whites (read labels carefully). A brand called Lightlife offers a variety of cold cuts and other frozen items. Among the tastiest is a product called Steak-Style Strips which also comes in “chikken” flavor, each a great base ingredient for a huge range of recipes in Mexican and Chinese cuisine. Gardenburger has several frozen entrees: Riblets with BBQ sauce, Chik’n Grill with herbs, and others, some with egg whites but not all (check the labels). Then there’s Nate’s Meatless Meatballs in two varieties, savory mushroom and plain, both superb. You’d swear these were the “other kind of ball” used in spaghetti sauce, Swedish meatballs, etc. All absolutely vegan and delicious! Yves brand produces a large selection of cold cuts, hot dogs, sausage, etc, all good, all vegan. All of the above I’ve found at Lori’s Natural Foods (900 Jefferson Rd, in Henrietta) or at Wegmans Nature’s Marketplace. Also a large selection of analogs are stocked at several oriental groceries (Lee’s in the Regional Market in Henrietta,

and at Westlake, off W. Henrietta Rd.). They carry a brand called Oriental Mascot offering mock duck meat (wheat gluten), curried braised gluten and others. A brand called Companion has many gluten, tofu and seitan items, all good and vegan. Then there’s Ma Ling offering Bran Dough with a few Chinese vegetables. All of these are wonderful in Chinese cooking and can be substituted for non-vegetarian ingredients called for in oriental recipes. And this is truly only the tip of the iceberg. I discovered most of these analogs by taking the time to walk the aisles of Lori’s and Nature’s Marketplace, reading labels and imagining all the possibilities in attempting to replicate the wonderful tastes of old in the favorite recipes of pre-vegan days. Analogs have allow me to vastly expand my meal planning choices as well as my overall repertoire. So here’s wishing you all new culinary adventures and happy analoging! Pepper Steak Analog ingredient: Lightlife Steak-Style Strips—defrosted. Follow package cooking instructions—set aside. 2 Tbsp olive or canola oil 1 medium onion, peeled and sliced 2 packages Steak-Style Strips (see above) 2 large green peppers, seeded and cut into chunks 3 tomatoes, cut into wedges 1 Tbsp soy sauce 2 Tbsp vegan Worcestershire sauce Brown (lightly) onion in oil. Add peppers, tomatoes and both sauces. Bring to a boil. Turn heat to simmer for 20 minutes. Add cooked Steak strips. Heat for additional 20 minutes. Serve with rice. Serves 4-6. *Lightlife products are available at Lori’s. I had to special order a case (12) of these as they are not a stocked product. Swedish Meatballs Analog ingredient: 1 pkg, Nate’s Meatless Meatballs, plain flavor, defrosted. Available at Lori’s and Wegmans Nature’s Marketplace. 3 scallions, chopped—white and green parts 1-1 1/2 cup sliced mushrooms 1 container Tofutti sour cream (or make your own, recipe below) plus 2 Tbsp water, mixed well. 1 large clove garlic, minced 1/4 cup dried parsley flakes 1/4 cup canola oil Salt and pepper to taste Saute mushrooms in oil for 15 minutes over

medium heat with minced garlic and parsley flakes. Add scallions and meatballs, continue heating, covered, for 15 minutes more. Add mixed sour cream, stir very well and continue heating (but do not boil) until all is hot. Add salt and pepper to taste. Serve with rice, noodles or pasta. Serves 4 or more. Tofu sour cream: 1 12 oz package Japanese tofu (Mori-nu) 3 Tbsp canola oil 3 Tbsp lemon juice 1 tsp salt Place all in blender and blend until smooth. Refrigerate! Mock Scallops Analog ingredient: Worthington canned vegetable Skallops (available at Lori’s, sometimes—see addendum.) Cut larger pieces of drained skallops in half. Dredge in dry crumbs (see recipe below). Heat 1/2 cup each olive and canola oil, combined until very hot (use non stick frying pan if available). Carefully place dredged skallops in oil, to avoid splatter. Sauté until golden brown, turning frequently. Drain briefly on paper towels. Serve with tartar sauce or cocktail sauce (recipes below). Serve with any desired vegetable and grain or potato for a complete meal. Dry crumbs: Mix: 1 cup bread crumbs 1/2 cup Spike seasoning 1/2 cup flour Cocktail Sauce: Mix well: 1 cup ketchup or chili sauce 2-3 heaping tsp horseradish. Tartar Sauce: 1 cup Vegenaise (vegan mayonnaise) 1 tsp sweet pickle relish 1/2 onion, grated 1 Tbsp capers, minced (optional, but great flavor) Mix all very well. Cover and let sit in fridge overnight to blend flavors. Add 1 tsp lemon juice if you like a tart sauce. Addendum Apple Valley Vegetarian Foods Emporium has an incredible variety of vegetarian and vegan foods available thru mail order. Lori’s is often out of some wonderful analogs, which I found distressing until I discovered Apple Valley. For a free catalog, call 1-800-237-7436. Their prices are the same as Lori’s and Wegmans (which does not carry Worthington or Loma Linda products.) Worthington also has a toll free number, 1-800-243-1810, and also has a huge listing of foods in a catalog. They are both well worth a call. Worthington Skallops is always available at Apple Valley.


Raw Foods Lectures The Rochester Raw Foodists are proud to announce that renowned living food experts Dr. Douglas Graham and Professor Rozalind Gruben will be presenting in Rochester, NY. WHEN: Saturday December 7th from 7-10 p.m. and Sunday Dec 8th from 2-5 p.m. WHERE: The Milepost School in Pittsford on South Main Street in Pittsford near the cemetery and traffic signal at route 64. Coming through the village of Pittsford, it is exactly one mile south on Main Street. The Milepost School is a small red brick building on the east side of the road adjacent to the cemetery. The driveway to the building is immediately on the left after the traffic light. WHAT: On Sat: Raw Living Foods: Your Health Questions Answered. On Sun: Being successful with raw foods and why some raw fooders fail. HOW MUCH: $20 per lecture or $35 for both if pre registered by Dec. 1st, $25 per lecture or $40 for both if paying at the door HOW: If paying by check, please make payable to Pem Tyler and mail to: Pem Tyler 20 Wren Field Lane Pittsford, New York 14534 CALL: 585-279-0242. Visit Dr. Graham's website www. doctordouggraham.cc.

Animal Rights Advocates of Upstate New York If you are curious about local and national animal rights issues, Rochester has an active animal rights group headed by RAVS member, Lois Baum. Meetings are held on the 3rd Wednesday of every month at 6:30 p.m. in the meeting room at the back of Lori’s Natural Foods (900 Jefferson Rd). Everyone is welcome. For information, call 234-1306, or visit www.arauny.org.

Vegetarian Cooking Classes RAVS will be having two upcoming cooking classes. The first will be held at Rochester Info Courses at 1150 University Ave on Monday Nov. 18 from 6-8 pm. To register, please call 256-1960; fees are between $30 and $36. The second, titled “Vegetarian Cooking for the Holidays” is at the Penfield Library on Thursday Dec 12, at 7 pm, and is free to the public. Please call 340-8720 to register. HAIKU in a leafless tree above the silent Genesee the gray wasp nest morning silence . . . at the corner of the window the last yellow leaves winter twilight the long slender shadow of the small tree Bruce Ross If you are not a RAVS member, PLEASE JOIN. If you are a member, PLEASE LOOK AT THE EXPIRATION DATE ON YOUR ADDRESS LABEL.

Holiday Shopping If you are looking for some unique and compassionate gifts this season, try these: www.animalrightstuff.com—offers a variety of shirts, bags, videos, and other unusual stuff for activists. www.pcrm.org—support the work of the Physicians Committee for Responsible Medicine by shopping at the PCRM mall. Vendors donate a portion of each sale to PCRM’s work. These sites offer a variety of animalfriendly products: www.thevegetariansite.com www.veganstore.com www.veganessentials.com www.chocolatedecadence.com—because dairy-free chocolate is always a great gift!

P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (716) 234-8750
Membership in the Rochester Area Vegetarian Society is open to all vegetarians, as well as to those who support the goals of vegetarianism and the society. RAVS’ by-laws define vegetarianism as the practice of living without the use of flesh, fish or fowl, with the ideal of complete independence from animal products. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Members receive the Vegetarian Advocate, published three or four times a year, plus periodic notification of events. Members may borrow videos for a $10 deposit and they are eligible for half-priced membership in the North American Vegetarian Society which includes a subscription to the Vegetarian Voice and in the Vegetarian Resource Group which includes a subscription to the Vegetarian Journal.

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Rochester Area Vegetarian Society upcoming events: rd ⇒ November 17, 2002* (3 Sunday) Early Thanksgiving! Presentation by Elaine Russell and Andrew Stankevich of Food Not Bombs. Please bring a vegan non-perishable food item to the meeting for donation. rd ⇒ December 15, 2002* (3 Sunday) Winter Solstice Share-a-Dish, 4:30 PM at the Lodge (please note earlier starting time). Optional vegan cookie exchange—take as many as you bring. rd ⇒ January 19, 2003* (3 Sunday) Portrait of a Burger as a Young Calf with local author Peter Lovenheim. rd ⇒ February 16, 2003* (3 Sunday) The Environmental Cost of Ranching with Michael Hudak of Public Lands Without Livestock. rd ⇒ March 16, 2003* (3 Sunday) Eating of the Green: A Panel of Organic Produce Suppliers
*Indicates a regular meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brighton Town Park Lodge, 5:30 PM Vegan Share-a-Dish Dinner, 7:15 PM Program. Directions to Brighton Town Park Lodge: 777 Westfall Rd. between S. Clinton and E. Henrietta Rd. (15A). From 390, take the 15A exit and go north to traffic light. Turn right on Westfall Road. Lodge is on south side on “Haudenosaunee Trail.”


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