VeganCulinaryExperience - Feb 2009

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Clickonanyofthetitlestotakeyoutotheappropriatepiece

Interviews ReviewsInterviewwithChefBrianBeLiveLucas34BrianBeLiveLucasisatalentedandversatilerawchefbasedoutofSouthernCalifornia. DiscoverBrianssecretstomaintainingahealthy,funrawlifestyle.InterviewwithAthleticsTrainerBarryLovelace40Barryisoneofthoseraretreasures. Aveganandafitnesscoach! FindouthowBarrygotstartedwhereheistoday.InterviewwithTheTravelingVegetarian,YvonneSmith43Yvonne,alsoknownasTheTravelingVegetarian,hasawonderfulinternet/televisionshowthatyouabsolutelyshouldnotmiss.

RestaurantReview:PizzaFusion 46ByJasonWyrickPizzaFusionisoneofthoserestaurantsthatcallsoutforareturnvisit,againandagain.ProductReview: GoldenBeanRawChocolates48ByJasonWyrickGoldenBeanisthequintessentialpurefood. Healthy,organic,incrediblydelicious,andcompletelydecadent.BookReview: TheSaucyVegetarian50ByEleanorSampsonTheSaucyVegetarianisfullof,yoguessedit,saucerecipes. Perfectfortheinexperiencedandexperiencedcookalike.

A Tour of Italy February 2009|2


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ATourofItaly February2009Publisher JasonWyrick

Editor EleanorSampson

NutritionAnalyst EleanorSampson

WebDesign RandallWillis&JasonWyrick

Graphics AlexSearcy&JasonWyrick

VideoProduction KristenMozafarri

ContributingAuthors JasonWyrick

JillNussinow

MartyDavey

ZelAllen

MayraDr.Flavor

LizLonetti

RichardBarnett

SharonValencik

PhilipGelb

PhotographyCredits

RecipeImages JasonWyrick

ZelAllen

MilanValencik

CuppaTeaPhotos, JasonWyrick

GreenTea,BlackTea,

YinYangTea

SproutPhotos LizLonetti

ItalianGreensPhotos JudyWittsFrancini

Semolina,FavaBeans, GNUFreeDocumentation

Lentils,Chickpeas License

CannelliniBeans CreativeCommons

Farro PublicDomain

InterviewPictures Providedbyinterviewees

GoldenBeanPictures ProvidedbyChrisPeck

agoodreasonwhyItaliancuisineislovedtheworldover. Itsrichflavor,itsheavyuseofearthyherbs,thesmoothblendofingredients,and,ofcourse,itsamazingvariety. Countmeamongstoneofitsfans! Yet,itsnotsomuchthemodernItaliankitchenthatIadore,buttherustic

kitchenofahundredyearsago. Why? Becausethatkitchenisfilledwithwhole,mostlyunprocessedfoods. Itmakesuseofthenaturalharvestoftheland. And,manyoftherecipesfromthateraareeitherveganoreasytoconverttovegan,whichisnotwhatiscommonlyassociatedwiththemodernItaliankitchen. Discoveringthatwasapleasantsurprise. Ofcourse,notalltherecipesinthisissue

are

traditional

Italian

recipes

made

vegan.

Many

of

them

aresimplyinspiredbythisfascinatingcuisineandIhopeyoufeel

inspiredbyit,aswell.LookforsomeupcomingannouncementsandexcitingadditionstotheVeganCulinaryExperienceandkeepspreadingtheword! Itistrulyajoytosharethismagazinewithallofyou.Eathealthy,eatcompassionately,andeatwell!



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JillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhasaMastersDegreeinDieteticsandNutritionfromFloridaInternationalUniversity.Aftergraduating,she

migratedtoCaliforniaandbeganaprivatenutritionpracticeprovidingindividualconsultations

andworkshops,

specializing

in

nutrition

for

pregnancy,

new

mothers,

and

children.

You

can

findoutmoreaboutTheVeggieQueenatwww.theveggiequeen.com.

ZelAllen Whenafocusonhealthyeatingopenedanewdoor,theveganjourneyledChefZelandherhusband,Reuben,topublishVegetariansinParadise,anonlinevegetarianmagazine.

Together,theywriteandeditarticlesthatprovideawiderangeofresourcesforthevegetarian

community.Zel

quells

her

curiosity

about

food

history

and

nutrition

by

researching

and

writing

foodfeaturesforthemagazine.Thepublicationspotlightsherhumorousillustrationsandher

innovativerecipes.VisitChefZelAllenatwww.vegparadise.com.

JasonWyrick ChefJasonWyrickistheExecutiveChefofDevilSpice,Arizona'svegancateringcompany,andthepublisherofTheVeganCulinaryExperience.ChefWyrickhasbeenregularly

featuredonmajortelevisionnetworksandinthepress. Hehasdonedemoswithseveral

doctors,

including

Dr.

Neal

Barnard

of

the

PCRM,

Dr.

John

McDougall,

and

Dr.

Gabriel

Cousens. ChefWyrickwasalsoaguestinstructorintheLeCordonBleuprogram. Hehas

cateredforPETA,FarmSanctuary,FrankLloydWright,andGoogle.VisitChefJasonWyrickat

www.devilspice.comandwww.veganculinaryexperience.com .

MayraDr.Flavor - ChefMayrahasbeeninthehealthyeatingandcookingindustryforover11yearsandhascertificationsinsportsnutrition,macrobioticcooking,veganand

vegetarian,holistic,

and

feng

shui

cuisine.

She

started

her

career

as

acook

by

learning

and

experimentingwithFrench,Caribbean,Southern,Cajun,andWestAfricancuisine.

ChefMayraisachefinstructorandconductsavarietyofclassesanddemonstrationsgeared

towardsveganathletes,personaltrainers,andanyonewhowouldliketoliveahealthierlife.

Dr.Flavorcanmakehealthycookingeasierbybecomingyourpersonalchef!

VisitChefMayraatwww.mychefmayra.com orcallherat7023724709.



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EleanorSampsonEleanoristheeditorforTheVeganCulinaryExperience,author,andanexpertveganbakerwithaspecialtyindeliciousvegansweets(particularlycinnamonrolls!)

[email protected].

MartyDavey MartyDaveyisaRegisteredDietitianandhasaMastersdegreeinFoodandNutritionfromMarywoodUniversity.Shebecameavegetarianin1980whenshediscovered

thatthechemicalsinAmericanmeatmadethemunsellabletoEuropeans.Sheandher

husbandhaveraisedtheirsonasavegan.Sheteachesnutritionandhasaprivatepractice

specializinginassistingclientstransitioningtoaplantbasedregimestepbystep.Her

websiteiswww.martydavey.com.

LizLonetti Asaprofessionalurbandesigner,LizLonettiispassionateaboutbuildingcommunity,bothphysicallyandsocially. ShegraduatedfromtheUofMNwithaBAin

Architecturein1998.ShealsoservesastheExecutiveDirectorforthePhoenixPermaculture

Guild,anonprofitorganizationwhosemissionistoinspiresustainablelivingthrough

education,communitybuildingandcreativecooperation(www.phoenixpermaculture.org).

Alongtimeadvocateforbuildinggreenerandmoreinterconnectedcommunities,Liz

volunteersher

time

and

talent

for

other

local

green

causes.

In

her

spare

time,

Liz

enjoys

cookingwiththeveggiesfromhergardens,sharinggreatfoodwithfriendsandneighbors,

learningfromandteachingothers. TocontactLiz,pleasevisitherblogsite

www.phoenixpermaculture.org/profile/Liz.

SharonValencik SharonValencikistheauthorofSweetUtopia:SimplyStunningVeganDesserts.Sheisraisingtwovibrantyoungvegansonsandrescuedanimals,currentlyarabbit

andadog.Shecomesfromalineageofartisticchefmatriarchsandhasbeenbakingsince

agefive.Sheisworkingonhernextbook,WorldUtopia:DeliciousandHealthy

InternationalVeganCuisine.Pleasevisitwww.sweetutopia.com formoreinformation,toask

questions,ortoprovidefeedback.



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ChefPhilipGelb PhilipGelbwasbornandraisedinBrooklynNY.HeendedupinFloridawherehereceivedaBAinculturalanthropologyanddidgraduatestudiesin

ethnomusicology. ForthelastdecadehehaslivedintheSanFranciscoBayAreawherehe

worksasaprofessionalmusicianandmusicteacheraswellasaveganchef.Asamusicianhe

hasperformed

all

over

the

United

States

and

in

Japan,

Europe

and

Canada.

5years

ago

he

startedIntheMoodforFood,avegetarianpersonalchefandcateringcompany. Hehas

beenvegetariansince17andafterbecomingvegan4yearsago,hechangedhisbusinessto

strictlyvegancuisine.Althoughtotallyselftaughtasachef,heisaverypopularvegan

cookingteacher,hostingmonthlyclasses. Hisotherinterestsincludehiking,travelling,and

heisanavidfilmbuff.Ofcourse,helovescooking,especiallyforfriendsaswellasprofessionally.VisitPhilat

www.myspace.com/InTheMoodforFood.

Dr.LeslieVanRomer Dr.LeslieVanRomeristheauthorofweightloss,bodybestbook,"GettingIntoYourPants,"chiropractor,weightlosscheerleader,andfeelgoodaboutyou

motivationalhealthspeaker. Formoreinformationcontacther:3606838844or888375

3754orvisit:www.gettingintoyourpants.com .



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database,andextraeducationalmaterials.

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*PRIVACYPOLICY Contactinformationisnever,evergivenorsoldtoanotherindividualorcompany

MealServiceTheVeganCulinaryExperiencealsoprovidesweeklymealsthatcoincidewiththerecipesfromthemagazine.

ShippingisavailableacrosstheUnitedStates. Raw,glutenfree,andlowfatdiabeticfriendlyoptionsare

available. Visithttp://veganculinaryexperience.com/VCEMealService.htmformoreinformation.

CulinaryInstructionChefJasonWyrickandmanyofthecontributorstothemagazineareavailableforprivateculinaryinstruction,

seminars,interviews,andothereducationalbasedactivities. Forinformationandpricing,contactusat

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TheVeganCulinaryExperienceisaneducationalveganculinmagazinedesignedbyprofessionalveganchefstohelpmake

vegancuisinemoreaccessible. PublishedbyChefJasonWyrthemagazineutilizestheelectronicformatofthewebtogo

beyondthetraditionalcontentofaprintmagazinetooffer

classes,podcasts,aninteractivelearningcommunity,andlink

articles,recipes,andsitesembeddedthroughoutthemagazi

makeretrievinginformationmoreconvenientforthereader.

TheVCEisalsodesignedtobringveganchefs,instructors,

medicalprofessionals,authors,andbusinessestogetherwith

growingnumberofpeopleinterestedinvegancuisine.

Eathealthy,eatcompassionately,andeatwell.



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WelcometotheMarketplace,ournewspotforfindingvegetarianfriendlycompanies,chefs,authors,bloggers,cookbooks,products,andmore! OneofthegoalsofTheVeganCulinaryExperienceistoconnectourreaderswithorganizationsthatproviderelevantproductsandservicesforvegans,sowehopeyouenjoythisnewfeature!ClickontheAdsEachadislinkedtotheappropriateorganizationswebsite. Allyouneedtodoisclickontheadtotakeyouthere.BecomeaMarketplaceMemberBecomeconnectedbyjoiningtheVeganCulinaryExperienceMarketplace. Membershipisavailabletothosewhofinanciallysupportthemagazine,tothosewhopromotethemagazine,andtothosewhocontributetothemagazine. ContactChefJasonWyrickatchefjason@veganculinaryexperience.comfordetails!

CurrentMembersHolisticHolidayatSeaVegetarianCruise(www.atasteofhealth.org)GoDairyFree.org andMySweetVegan(www.godairyfree.org)JillNussinow,MS,RD,TheVeggieQueen(www.theveggiequeen.com)MartyDavey,MS,RD(www.martydavey.com)ChefMayraDr.Flavor(www.mychefmayra.com)GettingintoYourPants(www.gettingintoyourpants.com)SweetUtopia(www.sweetutopia.com)InTheMoodforFood(www.myspace.com/inthemoodforfood)

http://www.mysweetvegan.com/


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Isa Chandra Moskowitz is a Brooklyn native who began

her vegan cooking journey almost twenty years ago atthe age of sixteen. She's inspired by New York City's

cuisine from all over the world,as well as her own Jewishheritage, and she loves to fuse the two. Isa is the author

of Veganomicon: The Ultimate Vegan Cookbook, Vegan

with a Vengeance, Vegan Cupcakes Take over the Worldand an upcoming Vegan Brunch Book.

Lectures and Workshops FeaturingWorld-renowned Teachers and Healers

Special Guest: Isa Chandra Moskowitz

*Rate is in US dollars,per person, based on double occupancy, minimum category. Includes holistic prograGovernment taxes,gratuities and fuel surcharges additional.Certain restrictions apply.Additional chargeapply.Ships Registry: Italy.6025

Cruise for 7 nights aboard the stunning

Costa Fortuna to quaint Key West, exoticRoatn (Honduras), and beautiful GrandCayman and Cozumel from friendly Ft. Lauderdale, March 1-8,2009and enjoy a relaxing holistic vacation.

Discover why 3,200 people have sailed with us over the last 5 cruise

Bask in warm, gracious, Italian hospitality and service allwhile enjoying spirited lectures and vegetarian/vegannatural foods and beverages prepared by our own chefsand bakers. Regular cruise menu is optional.

Over 30 teachers and 120 holistic lectures,workshops and 12cooking classes. Special Yoga Nidra and Integrative Relaxation

workshops.

Private consultations and treatments available.

Daily Yoga, Meditation, Pilates,Do-In, Run/Walk Stretch and ABWorkouts.

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 creaparties; cancer support group and recovery panel.

Also scheduled to appear: Dr. Christine Horner M.D.,Dr. Will TuttlPh.D.,Dr. Ronald Peters M.D., Chef Mark Hanna, Ohashi,JessicaPorter, Denny Waxman,Warren Kramer, Bob Carr, Robert Pirello,Lino Stanchich and Norio Kushi.

rates from

$

1,195*

Dirk BenedictDirk is the author ofConfessions of a Kamikaze Cowboy,which documents his lifes journey towards holistichealth and recovery from prostate cancer. He is aworld-renowned actor (The A Team,Battlestar Galactica,etc.). Benedict made his directing debut with his originalscreenplay CAHOOTS,starring Keith Carradine.

Dr. Sherry RogersSherry Rogers,M.D., treats emotional illness and chronicdisease with diet,nutritional biochemistry,detoxification,and other lifestyle changes. One of this country'sprominent environmental medicine practitioners,shehas published 16 books, including Detoxify or Die.

Christina PirelloChristina is a nationally known vegetarian/ vegan

chef,Emmy Award-winning TV celebrity hosting herown show, Christina Cooks, and author of severalbest-selling cookbooks such as Cooking the WholeFoods Way and Glow.

Yogi Amrit DesaiRenowned Yoga master and authority on holisticliving. One of the earliest pioneers to bring Yoga tothe West. Founder of the Kripalu Center for Yoga andHealth.

T.Colin Campbell,Ph.D.Research scientist and Professor of NutritionalBiochemistry at Cornell University,T.Colin Campbell,Ph.D is author of the best selling book, The China Study:The Most Comprehensive Study of Nutrition EverConducted and the Startling Implications for Diet,WeightLoss and Long Term Health.

Dr. Neal BarnardNeal Barnard,M.D. is an internationally knownintegrative medicine researcher, founder ofPhysicians Committee for Responsible Medicine andauthor of the vegetarian classic Food for Life.

For program information call 1-828-749-9537For reservations in the U.S. call 1-800-496-0989

For reservations from outside the U.S. call 1-828-749-1959For more details visit www.atasteofhealth.org

Chosen by National Geographic Traveler as One of the 100 best worldwide vacations to enrich your life

BOOK

NOW

FORBES

T

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AVAILA

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egetarian ruiseV CH O L I S T I C H O L I D A Y A T S E A V IMARCH 1-8, 2009

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www.mychefmayra.com [email protected]

Call 702.372.4709

Eatingvegandoesn'thavetobeboring.Infact,itisthemostexcitingwaytoeat!Freshand

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"A Seduction of the Senses" A flavor fusion to seduce your palate Private & Public

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Whenyou

think

of

Italian

food,

thefirstthingthatcomesto

mindisoftenpasta.Forme,

though,itsgreens.Thats

probablybecauselocalfarms

growalotofItaliangreens,

includingpuntarelle,radicchio

andescarole.

Ibelievethatmanypeople

avoidItaliangreens,someofwhich,

radicchioincluded,areactuallyred,

becausetheyarebitter.MostAmericans

dontlikebitterfoods(thinkaboutarugula

foraflavorcomparison). Iactuallycrave

bittergreens,especiallyinthespringwhen

myliverneedsagoodcleaningandmost

tendergreens,suchasdandelion,start

emergingfromtheground.

But,backtothegreens.OneofmyItalian

sources,Judy

Witts

Francini

of

Divina

Cucinahttp://www.divinacucina.com/,

sharedsomeinformationwithmeon

traditionalItaliangreensthatIwillpasson.

Westartedoutwitha

discussionofmyfavorite

green,whichhereinthe

U.S.iscalledDinosauror

Lacinatokale.InItalyis

called

cavalo

nero

or

blackTuscankale.The

darkgreen,ruffledleaves

haveadensetextureandearthyflavor,

evenaftertheyarecooked.Thiskales

narrowleavesaddziptosoups,pasta

saucesandstews.Italsoworkswellinside

dishes,such

as

my

recipefor

Mediterranean

Greens.

Thereisdebate

aboutwhetheritis

besttoblanch

greensbefore

cookingornot.I

havepreparedthembothwaysandoften

nowbraise,ratherthanblanch,them.Its

simplerandyieldsthesameresults.Ifind

thatstrippingthegreensfromthestems

makesthemmorepalatableineithercase.

MostItaliangreens

tastegreatwithgarlic.

WittsFrancinisays,

puntarelle(arelative

toendiveand

escarole)is

always

eatenrawinRome,

soldatthemarkets

alreadycleanedandslicedintothinthreads,

onlyneedingtobedressedwiththe

typicalanchovy,oildressingwithlemon.

Mysuggestionforveganizingthedressingis

substitutingabitofmisofortheanchovy.If

youwantfatfree,justdrizzlethepuntarelle

withfreshlemonjuice.

Braisingpuntarelleorescaroleseemsto

takethebitternessout.Thebestwaytodo

thisisbysautinginabitofoil,ordry

sauting,andthenaddingasmallamount

ofvegetablestockforcooking,untilthe

greensaretoyourliking.Ioftenaddonions

and/orgarlicinthisprocess.



14/255

WittsFrancinialso

describedawonderful

saladcalledradicchioe

fagioli(orradicioefasioli)

whichis

made

from

a

beautifulradicchiofrom

Castelfranco,thatis

servedshreddedanddressedwithoiland

vinegarandtoppedwithawarmpinto

beans,someofwhicharepureedand

othersleftwhole,tocreateasoup.

Personally,Idprefercannelliniratherthan

pintobeans,becausetheyarecreamier.

WittsFrancinidescribedbeinginNaples

andhavingbroccolirabesautedand

servedasasidedish.Itisoftenserved

alongsidesausage.Soundslikeagoodtime

toserveupsomeFieldRoastorTofurky

sausages,if

youlike.

Thered

chunksina

salador

saladmix

are

radicchio.

WittsFrancinisfavoriteradicchiolookslike

apalegreenandredfleckedflower(see

photo).Shesaysthattheleavesaremore

delicatethanthestandardredtype,andits

justslightlybitter.Sheremarksthat

radicchiogenerallyiseatenrawbutcanalso

begrilled.Seemsashametoruinthe

delicate

nature

of

the

flowery

type

radicchiowithgrillingbutperhapsthe

standardheadingtypeortheotherredone

(seephoto)wouldworkwell.Again,cooking

mellowstheflavor.

Irecentlymadepestousingarugula,along

withbasil,whichwasquitetasty.Youcan

alsocookarugulatomellowitsflavor,

whichissomethingnotoftendonehere

intheU.S.

Ifyouarewaryof

eatinggreens

becauseyouthink

thattheytaste

bitter,thencookingis

inorder.My

MediterraneanGreens,

whichIusuallymake

withDinosaurkale,

collards,andpurple,

RedRussianorotherkale,combinesa

varietyofflavorstoproduceasweetand

sourdish(agrodolceinItalian)thatworks

wellasasidedishorcombinedwithpasta,

servedoverfarro,barleyorpolenta.Ihope

thatyoulikeit.

JillNussinow,MS,RD,TheVeggieQueen JillisaRegisteredDietitianandhas

aMastersDegreein

Dietetics

and

Nutrition

from

FloridaInternational

University.After

graduating,shemigratedtoCaliforniaand

beganaprivatenutritionpracticeproviding

individualconsultationsandworkshops,

specializinginnutritionforpregnancy,new

mothers,andchildren. Youcanfindout

moreaboutTheVeggieQueenatwww.theveggiequeen.com.

SeeNextPageforJillsMediterraneanGreensRecipe



15/255

Ijustlovegreens,especiallyinthewinterwhentheytastethebest.Heretheyarepairedwith

tangy,sweetandsalty:asplashofbalsamicvinegar,raisinsorcurrantsandolives. Jill

Ingredients1tbsp.ofoliveoil(optional)

cupoffinelymincedonion

2poundsofgreens,washedbutnotdriedandcenterribsremoved,cutfinely

cupofgoldenraisinsorcurrants

Waterorbrothasneeded

cupoffinelychoppedkalamataolives

12tbsp.ofbalsamicvinegar

1tbsp.ofextravirginoliveoil(optional)

Freshlygroundblackpepper

Directions

theoilinasautpanoveramediumheat.

theonionandsautfor34minutes,untilitturnstranslucent.

thegreensandsautfor1minute.

theraisinsorcurrantsandcookuntilthegreensturnbrightgreen.

intheolives.

thegreensgetdrywhilecooking,addbrothorwater1tbsp.atatimebeingcarefulnot

toletthemixturegettoliquid.

fromthe

heat

and

let

cool

abit.

thebalsamicvinegarandoliveoil.

andadjustseasonings,addingmorevinegar,oil,orpepperasnecessary.

oncrostini(Italiantoasts)orwithpasta.

Note: ItiseasytoMcDougallizethisrecipebyleavingouttheoil. Itisstillquitedelicious.

FromTheVeggieQueen:VegetablesGettheRoyalTreatmentbyJillNussinow,MS,RD



16/255

Whatcouldagirlfromameatandpotatoes,Irish

backgroundknowaboutItaliancuisine?

Umtomatoesandpizza? Puttingmycuriosityto

thetest,Iresearchedforsomerealcuisineand

foundanabundanceofingredients. Besidesthe

traditionalredsaucespaghettibowl,trueItalian

dishesconsist

of

eggplant,

zucchini,

summer

squash,fennel,grains,legumes. Grainsand

legumes?

Yes,muchofItaliancookingisnotmerely

substitutingricecheeseforitscowderived

alternative. Hereisasampleofthegrainsand

legumesusedinItaliancooking. Somearewell

knownfoodstaplessuchassemolina,andothersI

hadntknown

or

thought

of

for

years.

Since

Chef

Jasonhassomanyincrediblevegetabledishes,

hopefullythesewillenticeyoutotrythemorethe

proteindenseingredientsofItaliangastronomy.

FarroThisgrain,

alsoknownas

Emmer

Wheat,was

whatthe

Roman

legions

fedtheir

troopsoh so

manyyears

ago. Itwasoneoftheearlydomesticated

plantsintheMideast.1 Thegrainalmost

wentoutofexistenceorwouldhavebeen

relegatedtoatiny,localcropexceptthat

theFrenchintroduceditintothehighend

restauranttrade. Theyfounditworkedwel

withhardysoupsandsauces.

Whilefarroresemblesspelt,thetwoare

extremelydifferentwithregardstocooking

methods. Speltcanbecookeddirectly,

whilefarroneedstobesoaked. Farroalso

hasa

strong

texture

and

spelt

can

become

mushy. Historically,farrowasgroundintoa

pasteandcooked.2

Ifoundrecipesforfarroinsoupsfromthe

EmiliaRomagna,Tuscany,andGarfagnana

areas. Theyusedalltypesofvegetables

includingkaleandothergreens. Itisalso

usedasacolddishwithvegetablesand

spicesfrommanyotherareasofItaly.

Sincespelt

is

a

virtual

twin,

read

any

packagescloselytomakesureyouare

gettingtherealthing.

SemolinaSemolinais

notagrainitself,

ratheracourse

remnantof

durumwheat

particles

separatedfromthebran. Thisistheheart

ofthe

durum

kernel

or

semolina.

There

is

a

softsemolinacalledfarina,generallyused

asabreakfastcereal.Itisthehardand

coarse,groundsemolinaordurumflour

whichisusedtomakepasta,couscousand

manybreadproducts.3 Thehighglutenand

proteincontentallowstheflourtobe

shapedintothemanypastaderivatives.4

thinking outside the pasta box



17/255

PolentaWhencornmealmetItaliancooking

expertise,polentawasinvented. Originally

combinedwithfarroorchestnutflour,

polentacanbemilledfineorcoarseto

createamushorfirmmealcomponentsuch

aspolentacakes. Polentaisfoundin

northernItalyandcanbecookedwith

mushrooms,rapiniorothervegetablesto

createatrulyItaliandish.

Intraditionalcooking,polentatakesatleast

anhourandrequiredconstantstirring.5

However,therearemethodsusinga

microwavethattakeabout12minutes.6

Polentacanalsobeusedasacoatingor

batterforbakedvegetablesorevenmade

intoasimplecakefordessertandtopped

withfruitcompote.7

RisottoWhenisrice,notrice,andwhenispasta,notpasta? Whenitisrisotto. Ihaveto

confessIhadnoideatheyactuallygrewrice

inItaly. Infact,Italyisthelargestrice

producerinEurope,especiallynorthern

Italy. DuringtheMiddleAges,ricewas

consideredmedicinalandwasusedonlyin

seedform. Thensomenamelessbrainchild

gottheideatoplantitinthePovalley,and,

VOILA!theItalianricemarketwasborn.

Thereis

a

natural

water

flow

which

floods

ricefieldsinthePiedmontandLombardy

regions. Thehotsummersalsoaddto

necessaryclimateconditionsfor

cultivation.8 Itwasasmallindustryuntil

1839whenanunnamedfriarrippedoff

someseedsfromthePhilippines,planted

themandbeganexperimentingto

germinateadiseaseresistantstrain. An

irrigationsystemwasputtogetherandin

the

early

1900s

the

Experimental

Rice

Centrewasestablished.

Risottoismadefromoneofthreetypesof

ricegrowninEurope:Arborio,Carnarolior

Vialonenano.9 Manypeopleconfusethe

pastaOrzowithArboriorice. Orzostaysin

separatepieceswhileArboriocreams

together. Arborioisthemostpopularrice

forrisottointheUnitedStates,whereas

Carnaroliismorepopularontheotherside

oftheAtlantic.

WhatIfoundinterestingisthatArboriois

cookedsodifferentlythanitsAsian

counterpart. Asianricesareaddedto

boilingwater,liddedandboiledforatime.

Risottoisheatedwithoil,stirreduntilit

absorbsthe

oil,

and

then

a

stock

is

added.

WearealltoldnottoliftthelidonAsian

rice;risottoisconstantlystirredandmade

insmallbatches. Unlikericewhichisfluffed

withaforkattheendofcookingtime,

risottoshould,inthewordsofWisegeek,

oozeontotheplatemuchlikealavaflow.

CouldrisottobeatipofthehattoPompeii?

BorlottiBeansThesebeautifulbeanscomeinred

andwhitestreakedpods. Whenthepods

areopenedthebeanshaveredandwhitestreaksintheoppositedirection. Theymay

notseemlikeabeanyoucangetinNorth

America,butaccordingtotheUnitedStates

DepartmentofAgriculture,theyareexactly

likecranberrybeansfoundinmanynatural

foodsstoresthroughouttheUS.10

Most

recipesresearchedsimplyhadthebeans

cookeduntiltender,notsoft,andaddeda

fewspiceswitholiveoil. Theyhaveanutty

taste.Though

bold

in

color

when

raw,

they

turnbrownduringthecookingprocess.

Thatssomethingtokeepinmind,ifcoloris

keytoyourmealpresentation.

CannelliniTheseare

theonesusedin

mostItalian

soups,although

theiroriginis

Argentina.11

In

Tuscany,the

cannellinibeanbecameaprincipalcrop. In

fact,Tuscansareknownfortheirbean

consumptionandarecalled,mangiafagioli,

translatedtoBeanEaters. Manybeans

specieswereeatenthroughoutItaly;

however,sinceCannelliniswerefromthe

NewWorld,theyreallydidnttakeon

nationallyuntilthe17th

century.12

White

anddelicateinflavor,thecookedbeans



18/255

stayintact. Thismakesthemveryversatile

asthebaseofabeanandveggiesalad,hot

mealsincludingzucchiniandsummer

squashes,antipastospreadwithpickled

onionsorasalettucesaladtopper.

ChickPeasIsthere

acuisine

whichdoesnt

usechick

peas

somewhere?

Theoriginofchickpeasisnotclear. Whatis

clearisthatItaliancookingincludestheCeci

peas[chickpeas]forsalads,soups,and

spreads. Thereareanumberofrecipes

whichcallforcecistobesoakedforeight

hoursormore.13

Ihaventfoundthis

necessary.Iwill

soak

them

in

hot

water

for

20minutesbeforecooking,butnotmuch

moreisreallyneeded. Italiansservethem

justcookedwithoilandafewspicesoras

partofmoreelaboratedishes. Witha

blenderorfoodprocessoryoucancreate

chickpeaflourwhichisusedtomakeatype

ofpolentacalledpanissa. Itismixedwith

onionsandgreenstomakeaonedishmeal.

Soundslikelunchtome.14

FavaBeans

Once

usedas

currency,fava

beansare

traditionally

planted

November2or

AllSoulsDay,aholydayintheCatholic

religion. Supposedlytherearesmallcakes

madetoresemblefavabeanseatenthat

day

called,

fave

dei

morti,

or

Beans

of

the

Dead. Havingafavabeaninyourpocketis

consideredgoodlucksinceyoucarrywith

youtheessentialsoflife.15

Favabeansarealsoknownasbroadbeans

andareonlyavailablefreshafewweeksa

year. Theyarelaborintensivewhenused

freshbecauseyoumustfirstboilthemto

opentheskins. Then,boilagain. However,

theflavorisworthyofsomeofthework.

Otherthanuseinsoups,favabeansarein

sidedisheswithartichokes,eggplantanda

hostofvegetablesandbroths,including

onerecipewithamlangeofroot

vegetables. Oneoftheeasiestandtastiest

iswithonions,garlicandbeetgreensina

favabeanpuree.16

However,youusethem;

theyllincreaseyournutritionalcurrency

exponentially.

LentilsBackwhenIwas

young,duringthe

Paleolithicand

Mesolithicages

[13,0009,000

B.C.],Iusedto

parkmydinosaurattheFranchthiCavein

Greece,andchowdownonlentils. They

didntserve

lentils

with

coriander

chutney

then,justalittlesalt. AndIhavetoconfess

thatIjustcouldnttalkEsau,theguyfrom

theoldJewishandbiblestory,outofgiving

uphisbirthrightforaplateofthem.17

That

waseitheronehungrydudeoronegreat

plateoflentils.

LentilsdidnthititbiginItalyuntilthe

BronzeAge.[AndItaliansthinktheyareso

cuttingedge! Mypeoplehadalreadybuilt

Stonehenge.]After

that

it

became

a

core

componentofItaliancooking. Theobelisk

inSt.PetersSquaredatesbackto37A.D.

andwasshippedfromEgypttoItalypacked

inacrateoflentils.18

[Iwonderedwhere

theideaofpackingpeanutscamefrom.]

TwotypesoflentilsaregrowninItaly,

mainlyinthesouth. Neitherstrainwas

statedasusedmorethananother.Of

course,lentilsareusedinsoups,butalso

sidedishes

such

as

lentil

fritters,

and

appetizers. OnNewYearsDay,lentilsarea

must. Theysymbolizecoinsandbringing

financialsuccessinthenewyear.19

Again,Ifoundmanyrecipessuggesting

soakingthemforhoursbeforeuse,

somethingIhavenotfoundnecessary

especiallyifyouarepressurecookingthem.



19/255

Icantendthissectiononbeanswithout

referencingMaccudiSan'Gnuseppi,orLegume

soupforSt.Joseph. Thestorygoesthatoneyear

allofthecropsfailedinSicilyexceptforbeans. The

beanskepteveryonefromstarvation. Thegrateful

populationgavethankstoSt.Josephforthisfood

crop. Thecommemorativesoupusesallofthe

aforementioneddriedseedsinabrothflavored

withanativeherb,borragine,whichcanbe

substitutedwithgreens.20

Madeatthespring

equinox,thisdishincorporatestheoldwinter

staplesthehousewifeclearsfromherpantry

makingroomforthefreshyieldofthecoming

seasons.

So,beansandgrainsareusedthroughoutItalywith

greens,onions,rootvegetables,squash,fresh

herbs,andartichokes. Ohyeah,theyalsohave

somedishes

that

use

...tomatoes.

TheAuthorMartyDaveyisaRegistered

DietitianandhasaMasters

degreeinFoodandNutrition

fromMarywoodUniversity.

Shebecameavegetarianin

1980whenshediscovered

thatthechemicalsin

Americanmeat

made

them

unsellabletoEuropeans.Sheandherhusbandhave

raisedtheirsonasavegan.Sheteachesnutritionand

hasaprivatepracticespecializinginassistingclients

transitioningtoaplantbasedregimestepbystep.Her

websiteiswww.martydavey.com.

1Wisegeek. WhatisFarro?Retrievedfrom

http://www.wisegeek.com/whatis

farro.htm

on

January

26,

2009.2PhillipsK.[nd].Farro:GrainoftheLegions.About.com.

Retrievedfrom

http://italianfood.about.com/library/rec/blr0002.htmon

January26,2009.3Semolina,Wikipedia. Retrievedfrom

http://en.wikipedia.org/wiki/SemolinaonJanuary26,2009.4Conent,P.[nd]Grainproductsbasicssemolinaand

couscous.EpicureanTable.Retrievedfrom

http://www.epicureantable.com/articles/agrainsemolina.htm

onJanuary26,2009.

5Wikipedia.[nd]Polenta.Retrievedfrom

http://en.wikipedia.org/wiki/PolentaonJanuary26,2009.6Cooks.com.[nd]Microwavepolenta.Retrievedfrom

http://www.cooks.com/rec/view/0,1629,148162

224203,00.htmlonJanuary26,2009.7MeleD.[2008]OliveOilPolentaCakeWithPoachedPears.

ItalianFoodForever!Retrievedfrom

http://www.italianfoodforever.com/onJanuary26,2009.8

Italian

Institute

for

Trade.

Five

centuries

of

Italian

Rice.

Retrievedfrom

http://www.italtrade.com/showroom/riso.htmonJanuary

27,2009.9Wisegeek.[nd]IsRisottoRiceorPasta?Wisegeek.

Retrievedfromhttp://www.wisegeek.com/isrisottoriceor

pasta.htmonJanuary27,2009.10

EhlerJT.[nd]BorlottiBeans.Foodreference.com.Retrieved

from

http://www.foodreference.com/html/fborlottibeans.htmlon

January27,2009.11

EhlerJK.[nd]CannelliniBeans.FoodReference.Retrieved

from

http://www.foodreference.com/html/fcannellinibeans.html

onJanuary27,2009.12

BelangerL.[2006]CannelliniBeans.HighBeamresearch.

Retrievedfromhttp://www.highbeam.com/doc/1P2

7946313.htmlonJanuary27,2009.13

PhillipsK.[nd]Ceci!Chickpeasorgarbanzos.About.com.

Retrievedfrom

http://italianfood.about.com/od/aboutingredients/a/aa0211

00.htmonJanuary27,2009.14

PhillipsK.[nd]Panissa.About.com.Retrievedfrom

http://italianfood.about.com/od/primivari/r/blr0687.htmon

January27,2009.15

Wikipedia.

[2009]

Vicia

faba.

Wikipedia.

Retrieved

from

http://en.wikipedia.org/wiki/Vicia_fabaonJanuary27,2009.16

PhillipsK.[nd]FavaBeansandBeetGreens.About.com.

Retrievedfrom

http://italianfood.about.com/od/legumesandpasta/r/blr0615

.htmonJanuary27,2009.17

WrightC.[nd]Ashorthistoryoflentils.CliffordA

Wright.com.Retrievedfrom

http://www.cliffordawright.com/caw/food/entries/display.ph

p/id/61/onJanuary27,2009.18

BarrettJ.2004.Fagioli.Pennsylvania.Rodale.19

PhillipsK.[nd]Lenticchie,ThatsLentils!About.com.

Retrievedfrom

http://italianfood.about.com/od/aboutingredients/a/aa0122

00.htmonJanuary27,2009.20

PhillipsK.[nd]LegumeSoupforSaintJoseph's Maccudi

San'Gnuseppi.About.com.Retrievedfrom

http://italianfood.about.com/od/legumesandpasta/r/blr0689

.htmonJanuary27,2009.

.



20/255

Growingup

in

Brooklyn,

Ibecame

enamored

by

Italianfoodatanearlyage. Althoughmyapproach

tofoodhasdramaticallychangedsincechildhood,I

stillretainaloveofItalianfoodandthedelightful

pastasandbreads,incredibleredsauces,richolive

oils,allsortsofgreenvegetablesandofcourse a

richarrayoffrozenandotherdesserts. Italyisa

hugefoodculturewithavarietyofverydiverse

regionsandapproachesofferingincredibleculinary

treasuresforeveryonethusforobviousreasons,

Italianfoodisenjoyedbypeoplefromalloverthe

worldandonecanfindItalianchefsinallmajor

citiesaroundtheworld.Inaddition,onecanfindin

manypartsoftheplanetgreatchefswhohave

gonetoItalytolearnoneoftheworldgreat

culinarytraditions. NorthernCaliforniasharesa

similarclimatetotheMediterraneanthuswecan

growmostoftheingredientsfoundinItalian

cuisineandofcoursebothregionsareknownfor

wineandolives.Andofcourse,wecanuseour

incrediblyrich,12monthayearharvestalongwith

Italiantechniques

to

create

some

delightful

fusions.

AllMediterraneancuisineshaveaverylarge

proportionofvegetariandishesfoundinmost

everydaymeals. Anditisrelativelyeasyto

changesomeofthemeatdishesintotofuorseitan

dishes.However,dairytendstoplayamajor

portioninthedietofItaly. Inrecentyears,more

packaged,vegancheezesareappearingonthe

market.

Unfortunately

these

tend

to

be

highly

processedandwhentheymelt,appearmorelike

meltedplasticthanmozzarella. ToquoteAlton

Brown,thatisnotexactlygoodeats.Inmy

kitchen,weprefertokeepingredientscloserto

theirnaturalstatesandwemakenonmelting

cheezoutofnutsortheveryancientanddiverse

ingredientfromChinaandJapan,tofu.

TheRecipesSautdRapiniandCapersWildMushroomRisottoBloodOrangeandFennelSaladLasagna(dough,almondricotta,cashewparm,redsauce)VeganFrittataChocolateIceCreamPizzawithPestoandTofuRicottaPolentawithPistachiosStuffedSquashBlossomsGriddledRadicchio

sautedrapiniwitholivesandcapersserves4

Therearesomanyvarietiesofgreenvegetablesinthebrassicafamily.Italianchefsfrequentlyemploymanyoftheseslightlybitterormustardykindsofgreensinavarietyofsoups,stewsandsimplesidedishes.Asignificantpartofourdietcomesfromthisfamilyofvegetable,providingincredibleflavorsanddelightfultexturesaswellasafinesourceofnutrientsandfiber.Throughouttheplanetwefindmanytraditionalwaystopreparegreensofalltypes.Thisisasimpleandveryquickwaytopreparerapini,oneofthemanytastyItaliangreens.1poundbunchrapini,washedandcutin2inch

pieces

4clovesgarlicsliced

1shallot,slicedthinly

5greenolives,chopped

1tsp.capers

2tbsp.oliveoil

cupwine(zinfandelworksnicely;marsalaworks

greatbutdonotuseitifyouarealreadyusingitin

therisottoorotherdishonthesamecourse)

Blackpepper



21/255

Preheatfryingpanovermedium highheatwithoil

andsautgarlicandshallotfora30secondsand

thenaddrapini,stirringwelltocoatandsautfor2

minutesortillvegetablestartstoslightlywilt. Add

olives,capersandwine,immediatelycoverfor30

seconds.Removefromheat,addblackpepperand

serveimmediately

optionsalmostanygreenvegetablecanbesubstituted

suchasBrusselssprouts,broccoli,broccolirabe,

etc.

useblackolives

addtoastedpinenuts

wildmushroomrisottoserves6

Risottoisoneofmyfavoritedishes!WhenIfirstsawmyroommateandoldfriend,PhilBallmanpreparingrisottowhileIwasingraduateschool,Ilaughed. IknewtheAsianmethodofcookingriceandthatwasclosethelidanddonottouchittillitisdone!Andheremycrazyroommateissittingoverahotstoveandstirringconstantly.However,IstoppedlaughingwhenItastedtheresults.Risottoisanimmenselypopulardishthatisnotdifficulttoprepareandcertainlyworththeeffort.1cupArboriorice

1onionchopped

1leekchopped

1poundwildmushrooms,cleanedthoroughlyand

chopped

5clovesgarlicminced

11/2tspseasalt

1/2cupmarsalawine

6cupsseaweed/mushroomstock

1/4cupchoppedparsley

freshlycrackedblackpepper

4tbspoliveoil

Keepthestockatsimmer. Inapreheatedfrying

pan,sautmushroomswithgarlicand1tbsp.of

oliveoilfor5minutesortillwellcooked.Setaside.

Warmupastainlesssteelpotandadd3tbsp.olive

oilandseasalt,leekandonionandsautfor3

minutes. Addriceandsautforaminute,then

deglazethepotwithmarsalawine,cookingtillitis

evaporated.Addonecupofstockatatime,stirring

frequently.Whenitisabsorbedaddanotherand

keepthisprocessgoingtillthericeiscooked,

usuallytakesabout20minutes. Addthecooked

mushrooms,choppedparsleyandblackpepper,

stirwellandserveimmediately

optionstoptherisottowithroastedbutternutsquashasa

garnishforcolorandflavor

garnishwithtoastedpinenuts

substitutesomeoftheparsleywithfreshbasil

insummertime,addfreshpeasinthelastfew

minutesofcooking

bloodorangefennelsalad6servings

OrganicbloodorangesareeasytofindinNorthernCaliforniainmidandlatewinter.Oneofthemany,trulyuniqueanddelightfulmembersofthecitrusfamilyfrequentlyfindsitswayintosaladsanddessertsinmywintermenus.HereitispairedwithaclassicItalianvegetableandthedressingformyverypopularbloodorangefennelsaladshowssomeofmyJapaneseinfluences.dressingJuiceandzestof2bloodoranges

5tbsp.oliveoil

1tbsp.toastedsesameoil

4tbsp.champagnevinegar

1tbsp.balsamicvinegar

2tsp.agavesyrup

1tbsp.shoyu

tsp.seasalt

Blendalloftheingredientstogether.

salad1smallbulbfennel,shavedthinly

3bloodoranges,peeledandsectioned

2cupsbabyromaineleaves

12pecanhalves,toasted,chopped

Mixtheingredientsandtopwiththedressing.



22/255

lasagnaWhodoesnotlovelasagna?Layersofnoodleswithvegetablesandsauces. Thereisnoonerecipeforthisclassicdish;everyonehastofindanddiscovertheirownapproach. Thisdishtakestime.Makingyourownnoodlesisalotoffuntodowithyourfamilyandfriends.noodles

Thegarbanzobeanflouraddsproteintothedough

whichhelpstogiveanicetexture.

1cupsemolinaflour

cupgarbanzobeanflour

2/3cupwhiteflour

tsp.seasalt

2/3cupwater

Whisktogether

the

dry

ingredients.

Add

flour,

kneadbyhandorinmachinefor10minutes,till

verysmooth.Coverandletsitfor30minutes.

Dividethedoughinto8partsandthenuseyour

pastamachinetorolloutdowntothesecondto

smallestsetting.Youwillnotneedallthisdough

foronelasagna.

redsauceInsummerandfall,Ialwaysusefresh,locallygrownorganictomatoesandinnorthernCalifornia,wehaveaccesstoawidearrayofheirloomvarietiesatfarmersmarketsandsomeshops. Ireallydislikecannedfoodbutinthewinterthereisoneexceptionandthosearetomatoes.4clovesgarlic,minced

1onion,finediced

1carrot,finediced

1redpepper,finediced

1stalkcelery,finediced

32oz.cantomatoesor15romatomatoes,diced

1tsp.thyme

1tsp.oregano

1tsp.seasalt

1tbsp.maplesyruporagave

tsp.blackpepper

cupbasilleaves,finelychopped

3tbsp.oliveoil

1cupredwine

Inapreheatedstainlesssteelpot(donotusecast

ironpotsfortomatosauces),fryonionstill

translucentinoliveoilwithseasalt.Addtherestof

thevegetablesandcoverfor5minutes,addthe

restoftheingredients,cover,lowerheatandcook

foronehour.

ricottacheezRicottaiseasytoimitate!Thiskindofcheeseisaboutthetexture,nottheflavor.Wecaneasilydothiswithnutsorwithsofttofu.cuprawalmonds

2cupswater

3tbsp.lemon

3tbsp.kudzuorarrowroot

tsp.seasalt

1tsp.

agave

1tbsp.oliveoil

Bringwatertoboilandblanchalmondsfor1

minute.PlacealmondsANDhotwaterinfood

processorandprocesstillverysmooth.Thiswill

takeatleastaminute.Addtherestofthe

ingredientsandprocess. Placethisintoasmall

saucepan,overlowheat,stiruntilitthickens.Put

inbowlandrefrigeratetillset.

veganIdarenotcallitparmesagn!1cuprawcashews

cupnutritionalyeast

1tbsp.whitemiso(saikyomisoisbest!)

tsp.seasalt

Putallingredientsinfoodprocessorandprocess

tillsmooth.

vegetableoptionsoption1slicedzucchini,roasted

slicedeggplant,roasted

slicedportabella,roasted

sliceanycombinationofthesevegetablesin1/3

inchslices,tosswithasmallamountofsafflower

oilandtsp.seasaltandroastat425,coveredfor

30minutes.



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option2sautpoundmushroomsinoliveoiltillslightly

cookedandreleasesitswater.

assembling

Haveeverythingreadytogobeforeyoustart

rollingoutthenoodles!Rollthenoodlesoutasyou

placetheminthepan. Takea13by9bakingpan

andoilthebottomandplaceasmallamountof

sauceonthebottomtocover. Placealayerof

noodleandspreadsomeofthericottaonthat.

Addalayerofvegetable. Alternatelayersof

noodles,sauce,vegetables,andthe2cheezes.

Bakeinpreheated350ovenfor30minutes.Let

coolfor10minutesbeforecuttingandserving

veganfrittataagreatbreakfastorbrunchorevenadinnertreat.Wecaneasilyreplicatethetextureofafrittatawithsilkentofucoloredwithturmeric.Useyourimaginationforfillings.Hereisabasilshitakeone.Zuchini,artichoke,sundriedtomatoesarealldelightfuladditionsorsubstitutes.1poundsilkentofu

tsp.turmeric

2tsp.kudzuorarrowroot

1shallot

minced

3clovesgarlic,minced

1tsp.seasalt

Freshlycrackedblackpepper

20basilleaves,chiffonade

10shitake,julienned

2tbspbrandyormarsala

Smokedpaprika

Infoodprocessor,placesilkentofu,kudzuand

turmericandprocesstillverysmooth. Preheat

ovento400. Preheatfryingpan,overmedium

highheataddoliveoil,shallots,garlicandsaltand

saut1minuteovermedumhighheat.Addshitake

andbasilandsaut1minute,addbrandy,cover

andletsteamsautfor10seconds.Addthistothe

tofumixture. Ladlethetofumushroommixture

ontoanoiledbakingsheet,creatingcirclesthesize

ofanadultpalm. Sprinklewithsmokepaprikaand

bakefor25minutes.

chocolateicecreamIcecreamisoneofthesupremecomfortfoodsformanychildrenandadultsandperhapsthehardestthingformetobecomeveganwasicecream! Icouldnotpossiblyimaginealifewithoutthisspecialfrozendessertandmysamplongsofpackagedveganicecreamsleftmeverydissatisfiedbecauseofflavor,textureandingredients.SoIhadtosetoffonmakingmyown.Aftermuchresearch,Iendedupwithsomeincrediblysatisfyingveganicecreamflavorsthatarelovedbynonvegansaswellasvegans!Forthelasttwoyears,mostofmydesertshaveincludedsomeofmyverypopularicecreamsandIhavedevelopeddozensofflavors.Forsoymilk,Ialwaysmakemyownandithas2ingredients,organicsoybeansandfilteredwater.Mostpackagedsoyandothergrainandnutmilkshavealotofadditive,sweeteners,etc.Ifyouuseapackagedonemakesuretheingredientsareonlysoybeansandwater.Itishighlysuggestedtoonlyconsumeorganicsoybeansasnonorganicsoyishighlygeneticallymodified.Youwillneed2specialpiecesofequipmenttomakegoodicecream;ahighspeedblenderandanicecreammaker.Icecreammakerscomeinmanystyles,thebestoneseitherhavecompressorsbuiltinortheoldfashionedstyleswiththeicebuckets.Theoneswhereyoufreezethebowlovernightdonotworkwellastheytendtodefrostbeforeyouricecreamhasset.3cupssoymilk(unsweetened)

cuprawcashews

cupmaplesyrup

1tbsp.kudzuorarrowroot

2tsp.vanillaextract

tsp.seasalt

cup100%cocoapowder

Inahighspeedblenderplace: cashews,maple

syrup,kudzu,and1cupsoymilk. Processonhigh

tillverysmoothyouwantthecashewstobe

juicedwithnogritorpowderyresidual. Place



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thismixtureintoastainlesssteelpotandoverlow

heat,whiskingcontinuously,bringtosimmer.You

mustconstantlywhiskthemixtureoritwillstick

andburn.Continuetillitisverythick,removefrom

heatandpourbackintoblender. Addtherestof

theingredientsandblendtillsmooth. Placeinice

creammakerandfollowtheinstructionsforyour

icecreammaker.

optionsAdd1ofthefollowing

tsp.cardamom

1tsp.cinnamon

cuprum

cuptoasted,choppedpecansoralmondsor

walnuts

cupdarkchocolatechips

cupdriedblueberriesorcherriesorraspberries

cup

madeira

PizzaAsImentionedearlier,IgrewupinBrooklyn.Nuffsaid,ILOVEpizzaandneedtoconsumeitonasemiregularbasis.Makingpizzaathomehasdifficultiesasideallywewanttobakeatincrediblyhightemperatures,upto800degrees!Homeovensusuallystopat475andfewofushavethefortunetohaveourownwoodfiredovensinourhomeswherewecanplaywithsuchhightemperatures.Apizzastoneisveryhelpfulforallpizzaandbreadbakinginhomeovensandturnituptothehighestpossibletemperatureyouhave.Forme,Iprefersimplewhenitcomestopizza,notapiledupmoundoftoppings,butverysparinglytoppedismypreference.Again,ratherthangoforafakemeltinghighlyprocessedcheez,Iprefertoeithergocheeselessortheoptionofatofubasedricotta.dough

1cupwhiteunbleachedflour

cupsemolinaflour

tsp.yeast

tsp.seasalt

tsp.agave

1cupwater

Placeallthedryingredientsinastandmixer.Add

waterandletitkneadfor25minutes.This

producesaverywetdough. Coverandletrise

about6hoursorovernight

basilpestosauce3cupsbasil

1cupparsley

1/3cuptoastedpinenuts

3clovesgarlic

1tsp.salt

1tbsp.whitemiso(saikyoisbest)

cupoliveoil

Placeallingredientsinafoodprocessorandblend

tillitformsapaste.

tofuricotta1pound

medium

or

firm

tofu

2tbsp.freshbasil,finelychopped

3tbsp.lemonjuice

1tbsp.oliveoil

tsp.seasalt

Mashthetofuandblendtheotheringredientsin

assembling

Preheatovento475withthestoneintheoven.

Divide

dough

into

2

halves.

Toss

dough

into

a

circle. Spreadpestoonthedough. Addsmall

dollopsofthetofuricotta. Placeonstoneand

bake1315minutes,tillbottomisstartingto

brown.

polentawithpistachiosandfennel1cuppolenta

3cupsstock

1cupunsweetenedsoymilk

1tsp.seasalt

1tbsp.freshparsley,chopped

2tbsp.freshbasil,chopped

2tbsp.oliveoil

cuptbsp.dicedfennel

cupdicedredpepper

1cupredonion,diced

2clovesgarlic,minced

cupchardonnayorotherfruitywhitewine



25/255

3tbsp.pistachios,toasted,chopped

Freshlycrackedblackpepper

Preheatfryingpan,addoil,fennel,redpepper,red

onion,garlicandsaltandsautfor2minutesortill

vegetablesaresoft.Addwineandherbs,cover,

simmeroneminute,removefromheatandset

aside. Insaucepan,bringtosimmerthesoymilk

andstockandaddpolentawhilestirring.Continue

cookingoverlowheat,stirringconstantlyfor30

minutes.Addthecookedvegetablestothe

polenta.Pressthepolentainarectangulartrayto

shapeandset.Oryoucanshapethemintosmall

cakes.

stuffedsquashblossomsserves4

8small

zucchini

or

yellow

squash

with

blossoms

intact

1poundsilkentofu

2tbsp.rawcashews

2tbsp.basil

1tbsp.parsley

2tbsp.lemonjuice

1tsp.seasalt

2tbsp.pinenuts

Cornmealtocoat

cup

soymilk

Oliveoilforpanfrying

Infoodprocessor,placesilkentofu,cashews,salt,

andlemonjuiceandprocesstillsmooth. Add

basil,parsleyandpinenutstothismixture. Stuff

thismixtureintosquashblossoms. Brushsquash

andblossomswithsoymilk,coatwithcornmealand

panfryinoliveoil,turningevery2minutesorwhen

startingtobrown.

griddledradicchioAnincrediblysimpleanddelightfulsidedish.Cutradicchioinhalfandrubeachhalflightlywith

seasalt. Placefacedownonaveryhotgriddleand

cover.Cook2minutesortillverycaramelized. Add

3tbspbalsamicvinegar,coverandletsteamtill

cookedthrough,about30seconds.

TheAuthorPhilipGelbwasbornandraisedinBrooklynNY.HeendedupinFloridawherehereceivedaBAinculturalanthropologyanddidgraduatestudiesinethnomusicology. ForthelastdecadehehaslivedintheSanFranciscoBayAreawhereheworksasaprofessionalmusician

andmusicteacheraswellasaveganchef.AsamusicianhehasperformedallovertheUnitedStatesandinJapan,EuropeandCanada. 5yearsagohestartedIntheMoodforFood,avegetarianpersonalchefandcateringcompany. Hehasbeenvegetariansince17andafterbecomingvegan4yearsago,hechangedhisbusinesstostrictlyvegancuisine.Althoughtotallyselftaughtasachef,heisaverypopularvegancookingteacher,hostingmonthlyclasses. Hisotherinterestsincludehiking,travelling,andheisanavidfilmbuff.Ofcourse,helovescooking,especiallyforfriendsaswellasprofessionally. YoucanreachChefPhilipGelbatwww.myspace.com/inthemoodforfood.



26/255

Ican

image

being

aVegan

in

Italy.

With

an

emphasisonfreshlocalproduce,oliveoilinstead

ofbutter,andpizzawithoutcheese,eatingvegan

inItalyisabreeze.Thatdoesntmeanitdoesnt

requirealittleeffort,becausemeatisdefinitelyon

allthemenus,butonceyouknowwhattolookfor,

Iamguessingyouwill havenoproblemenjoying

localItaliancuisineasajoyfulvegan. Sowiththat

inmindletshaveatourofItaly,Dr.Flavorsstyle.

EachregionofItalyhasadistinctcuisineand

traditionaldishincorporatingfreshingredientsand

localproducts.LinkstoItalianrecipesandarticles

onItalianfood it'snotjustredsauceandpizza!

AndlearnaboutItalianwinesandthehistory,

tradition,andcultureofwinemakinginItaly.

Italydoesn'thaveavegantraditionperse.Inthe

past,muchofthepopulationcouldn'taffordtoeat

meatmorethanonceaweekandasaresulteating

meatoftenwasastatussymbol. Thisdoesn'tmean

therearent

any

vegetarian

recipes,

however.

Minestronecomestomind,andtherearemany

othermeatlessdishesthatwillworkverywellas

thecenterpieceofaveganmeal.Addtothem

tossedsaladandawine(white,probably),and

you'reinbusiness!

Hereareacoupleofmixesforyoutohavean

Italianvacationinyourkitchen:

(chooseorganicispossible)

PESTOVeganSTYLEwithSeveralIdeasforPestoFlavorsPesto(Italian['pesto],Genoese['pestu])isasauce

originatinginGenoaintheLiguriaregionof

northernItaly(pestoallagenovese).Thenameisthecontractedpastparticipleofpest("topound,

tocrush",fromthesameLatinrootastheEnglish

wordpestle),

in

reference

to

the

sauce's

crushed

herbsandgarlic.InsteadoftheparmesanIusebrewer'syeast,or

soy/riceparmesan,oramixtureofboth.

1bunchfreshbasil(anicefullhandful) cuppinenuts 5wholeclovesgarlic tsp.salt severalfreshgrindsofblackpepper,ortsp.alreadyground

2oz.mediumtofu cupyeastand/orsoyparm cupextravirginoliveoil

CombineallingredientsEXCEPTOILinthebowlof

afoodprocessor.

Processuntilsemismooth.

Withprocessorrunning,addoilinacontinuous

stream.

Tosswith

pasta;

serve

on

toasted

bread

with

tomatoes,etc.

Alloftheseamountsareapproximate.

Adjustthemtoyourowntaste.

It'sprettyhardtomessup.

Ioftenuseotherherbsbesidesbasil.

Rightnowthere'sacilantropestointhefridge,and

lastweekwasbasilmint.

Walnutsoralmondscanbeusedinplaceofthe

pinenuts,whichareawfullyexpensive(Iprefer

walnuts).

Ifyouliketonsofgarlic,addasmuchasyouwant,

butthemoregarlicyouaddthelongeryoushould

letitsitbeforeeating.

Pestokeepsverywellandisdeliciousthenextday.

Itfreezeswell,too.

AdashofDr.Bronner'sliquidaminosisnicein

pesto.

quick and easy ideas for making delicious Italian meals veg



27/255

SpinachLinguinewithLemon,AsparagusandSpringHerbs

2tbsp.oliveoil 2tbsp.veganmargarine 1largebunchscallions,includinghalfofthegreens thinlysliced

2

tsp.

grated

lemon

zest

1tbsp.freshthyme,sage,ortarragon finelychopped

Seasaltandfreshlygroundpeppertotaste 2poundsfreshasparagus toughendsremoved

1pound spinachlinguine 4tbsp.pinenuts toasted 3tbsp.freshparsley chopped 2tbsp.freshsnippedchives,plusblossoms

ifavailable

ChefsNote:

UseVeganCheese(mozzarella)togarnishyourpasta.Greatlightdish

pairedwithOrganicWHITEwine...YUM~

VIVALaVEGAN

Linguine(alsospelledlinguini)isaformofpasta

flatlikefettuccineandtrenette,butnarrowlike

spaghetti.Thenamemeans"littletongues"in

Italian.Accordingtothemakingofpastahistory,

linguineoriginates

from

the

Campania

region

of

Italy.

Whilespaghettitraditionallyaccompanies

tomatodishes,linguineisoftenservedwithpesto.

Linguineisslightlywiderthanspaghetti,andthere

isacompanionproductcalledlinguinifiniwhichis

similarinwidthtospaghetti.Inmostrecipes

spaghettiandlinguineareinterchangeable.

Cookthelinguiniaccordingtopackagedirections. I

suggestcookinglinguinipastauntilaldenteaswell.

Whilewaterisheatingforthepasta,heathalfthe

oilandbutterinawideskilletoverlowheat.

Addthescallions,lemonzest,thyme,andafew

pinchesofsaltandcookslowly,stirring

occasionally.

Meanwhile,slice3inchtipsofftheasparagus,the

slicetheremainingstalksdiagonallyormakearoll

cut.

Whenthewaterboils,saltit,addtheasparagus,

andcookuntilpartiallytender,about3to4

minutes.

Scoopitout,addittothescallions,andcontinue

cooking.

Cookthepasta,thenaddittothepanwithsomeof

thewaterclingingtothestrands.

Raisetheheatandstirintheremainingoil,the

pinenuts,parsley,chives,peppertotaste,anda

fewtablespoonsofcheese,ifdesired.

Divideamongpastaplates,gratealittlevegan

cheeseovereachportion,andgarnishwiththe

chiveblossoms(ifavailable).

VeganRotiniSOEASY 1tbsp.oliveoil 3cupsslicedzucchini 1cupslicedfreshmushrooms cupchoppedgreenbellpepper cupchoppedonion 2clovesgarlic minced 114.5ozcanstewedtomatoesundrained&chopped

1tsp.choppedfreshbasilor1/2tsp.dried tsp.choppedfreshoreganoor1/4tsp.dried

tsp.seasaltortotaste

tsp.

freshly

ground

pepper

2cupshotcookedrotiniRotiniisatypeofspiralpasta,relatedtofusilli,but

withatighterhelix,i.e.withasmallerpitch. The

namederivesfromtheItalianfortwists. Rotini

originatedfromNorthernItalyandthetighttwists

helpthemretainawidevarietyofsaucesbetter.

Theyareoftenusedinpastasaladswithpestoor

tomatobasedsauces. Rotiniismostoftenmade

fromrefined(white)wheatflour,althoughvarieties

madefromwholewheatflour,brownrice,orother

grainsarealsoavailable. Itisverysimilartofusilli,

anothertypeofcorkscrewshapedpasta,butfusilli

isthinner.Rotinishouldnotbeconfusedwith

rotelle("wagonwheel"pasta).

HeatoliveoilinaDutchovenovermediumheat.

Addzucchiniandnext4ingredientsandcook,

stirringconstantly,5minutes.



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Addtomatoandnext4ingredients;bringtoaboil,

andremovefromheat.

Addcookedpastaandtossgently.

Serveimmediately.

Whatdoyouthink?Canyoucreateyourdish? You

arethechefinyourkitchen.Thepossibilitiesare

justamazing. Havefun!

E'semplicementedelizioso.....

Buonappetito

TheAuthorChefMayrahasbeeninthe

healthyeatingandcooking

industryforover11yearsandhas

certificationsinsportsnutrition,

macrobioticcooking,

vegan

and

vegetarian,holistic,andfengshui

cuisine.Shestartedhercareerasa

cookbylearningand

experimentingwithFrench,Caribbean,Southern,Cajun,

andWestAfricancuisine. ChefMayraisachef

instructorandconductsavarietyofclassesand

demonstrationsgearedtowardsveganathletes,

personaltrainers,andanyonewhowouldliketolivea

healthierlife.Dr.Flavorcanmakehealthycooking

easierby

becoming

your

personal

chef!

Visit

chef

Mayra

atwww.mychefmayra.comorcallherat7023724709.



29/255

Ithas

been

very

hard

talking

with

my

Grandpa

back

inMinnesotaabouttheweatherwithoutfeelinga

littleguiltyhewastellingmeabout30degree

belowzerowindchillswhileIm

lookingoutovermybeautifuland

productivewintergardenbeds. Of

courseIremindmyselfthatsummer

hereinPhoenixwillcomeagain,

andGrampswillgethisrevenge;

butashelamentedthesadlooking

andridiculouslypricedproducein

thestores,Ifoundinspirationfor

thismonthsarticle.

Inmanyclimates,wintertimecanbe

challengingtofindfresh,vibrant

andnutrientpackedfoodsona

budget. GrowingupinMinnesota,

wereliedheavilyonfrozenand

cannedveggiestoseeusthrough

thelong,darkwintersofthefrozen

tundra(which

is

probably

why

Istill

getcoldshiverslookingatcannedpeasinthe

grocerystore). Abettersolutiontogettingyour

dailydoseofgreenthingsistosproutthem

yourself!

Sproutingisaveryeasyandinexpensivewaytoget

greatnutrition,notjustinwinter,butanytimeof

theyear! Therearesomanywaystousesprouted

grains,nutsandseeds.Youcouldsproutyouroats

before

making

oatmeal

or

add

sprouted

lentils

to

yourpancakesforbreakfast. Someofmyfavorite

sandwichesandsaladsfeaturesproutedradish

seedsforthatlittleextrakickofflavor. Youcanput

sproutsinsmoothies,soups,bakedgoods,dips&

spreads evendesserts!

Sohowdoesonegoaboutharnessingthepowerof

sproutsinyourownhome? Therearemany

differentmethods,IllstartwiththefirstoneIhad

successwith

using

asimple

kitchen

colander

with

lentils.

WhilelivinginCalifornia,Danand

Idevelopedatraditionofhaving

pancakeseverySaturdaymorning

forbreakfast. Well,atraditional

pancakeisnotverynutritiousand

Iamafirmbelieverinconsuming

asmanynutrientsaspossibleper

calorie. SoIstartedthinking

abouthowtoupthenutritional

content,whilemaintainingataste

thatwebothloved,andthe

sproutedlentilblueberrypancake

wasborn! OnWednesdayor

ThursdayeveningIwouldtake

abouthalfacupoflentilsandsoak

theminwarmwaterovernight. In

themorningIwouldrinsethemin

acolanderthatIhungoverthe

sinkand

then

rinse

them

again

in

theeveningbeforeheadingtobed. Everyday,

morningandevening,theywouldgetanotherrinse

andbytheweekendtheywerereadytoaddtothe

pancakebatter. Iwouldalwaysmakelotsof

pancakes,soIcouldfreezethemforlaterinthe

weektheyweresoyummy!

OfcourseaftermovingtoArizona,Idiscoveredthat

mytimetestedcolandermethodnolongerworked

the

air

was

just

too

dry

to

keep

the

little

sprouts

goingonjustatwicedailyrinse. Ihadtostart

experimentingagainandinthecourseofmy

researchIcameacrossamostvaluableresource.

TheSproutPeople(www.sproutpeople.com)had

justwhatIwaslookingfor,asimpledevicethat

workedmarvelouslyformyclimate,theEasy

SproutSprouter. Itwasperfectforkeepingthe

lentilsmoistenoughtosprout,andbecauseitwas

sosuccessfulandeasy,Ibeganexperimentingwith

winter greens in any season



30/255

many

othertypes

ofsprouts.

Thereisa

wealthof

infoon

their

website

andIwas

inspiredto

findnew

favorites.

Soonthey

gotmeto

trypeas,

beans,

broccoli,

and

arugula,

justtonameafew! EventuallyIcametorealize

thatIloveradishsprouts,butunfortunatelythatis

oneofthefewsproutsthatdidntworkasperfectly

astheothersintheEasySproutSprouter,they

nevergotgreenenoughformytastes.

ItwasonlylastmonththatIstumbledacrossmy

otherfavoritesproutingdeviceatourlocalAsian

market,theNaturalLifeComposition

(www.rt4u.co.kr/eng/ceogreeting.html). TheNCL

ismanufacturedbyaKoreancompanyandthe

instructionsmadeitclearthattheyhadusedsome

flawedtranslationsoftware nottoworrythough,

sincethepicturesandphotosareenoughtogetit

setupandworkingproperly. Thisdevicehasa

largecleardomefittingoverceramicdisksthatsit

onawaterreservoir. Thelittlesproutsare

protectedfromdryingoutwhilestayingexposedto

enoughlighttobecomeverygreen. Theradish

sproutsthatcomeoutofitarenothingshortof

miraculousspicy

and

agreat

addition

to

salads

andsandwiches!

FG

Pancakes are definitely worth experimenting with to find the perfect recipe for your tastes! This recipe has been modified fromIsa Chandra Moskowitzs Vegan with a Vengeance, a book that I recommend highly.

Sift together:1 cups Whole Wheat Pastry Flour (I use Bobs Red Mill)2 tsp Baking Powder1 tsp Cinnamon

Blend together:1 cups Rice or Soy Milk1 tbsp Flax Seed1 tsp Vanilla1 tsp Cinnamon

Fold into the batter:1 cups Blueberries, either fresh or frozen (defrosted and rinsed)

Mix the liquids into the dry ingredients, but dont over mix. Let the batter rest for at least 20 minutes. Depending on yourbatter, you might want to add some additional liquid to keep the batter thin enough.

Preheat the skillet (I use cast iron) to just lower than medium (on my gas stove the setting is just over 4 out of 10), lightlygrease the skillet if you are not using a non-stick pan. When water drops on the skillet and splutters, the griddle is ready.Ladle the batter onto the griddle and cook until the edges look a bit dry and have lots of bubbles in the center. Flip and cookuntil both sides are golden brown.



31/255

Sproutsareaperfectsupplementtoyourdiet,

especiallywhentheweatherisparticularly

uncooperativeforgardening. Itreallyisaseasyas

soakingsomelentilsandkeepingthemmoist

enoughoveracoupledaystostartgrowinggo

aheadandgivesproutingatry!

TheAuthorAsaprofessionalurbandesigner,

LizLonettiispassionateabout

buildingcommunity,both

physicallyandsocially. She

graduatedfromtheUofMNwith

aBAinArchitecturein1998.She

alsoservesastheExecutive

DirectorforthePhoenix

PermacultureGuild,anonprofitorganization

whosemissionistoinspiresustainableliving

througheducation,communitybuildingand

creativecooperation

(www.phoenixpermaculture.org).Alongtime

advocateforbuildinggreenerandmoreinter

connectedcommunities,Lizvolunteershertimeand

talentforotherlocalgreencauses. Inherspare

time,Liz

enjoys

cooking

with

the

veggies

from

her

gardens,sharinggreatfoodwithfriendsand

neighbors,learningfromandteachingothers. To

contactLiz,pleasevisitherblogsite

www.phoenixpermaculture.org/profile/Liz

Resourceswww.urbanfarm.org

www.phoenixpermaculture.org



32/255

Americansare

well

aware

of

common

addictions:

smoking,caffeine,alcohol,amphetamines,

prescriptionpainmeds,sleepingpills,andof

courseillegaldrugs,suchascocaineandheroine.

However,mostofusareblindtothiscountrys

biggestaddictionofall:Food.Theshockingtruthis

thattoomuchweightnowkillsmorepeoplethan

cigarettesmoking.

Yes,foodisaddictiveasweallcanattest.

Whetheritsaphysical,mental,emotional,

conditional,cultural,oralloftheaboveaddiction

makesnodifference.Werehooked,andthatswhy

itssotoughtobeatthosecravingsthatloudlylure

usin,nomatterhowmuchwetrytothinkortalk

ourselvesoutofthem.

Forsomeofus,itssweetsthatwoo;forothers,its

salt.Itcanbegreasychipswechoose,ordietpop

wegulp.Breadsoothes,meatrules,cheesepleads.

Countlesscombosconnivetocommandand

control.And

lets

not

forget

the

dark

devil

himself,

aseductivemasterwholeavesusweakinthe

kneesandvacantofsensechocolate.

Whichevercravingsholdyouhostage,theseseven

strategiescanhelpyouescapefreeingyoutolose

weight,sidestepdiseases,andbuildhealth.

1.SatisfyYourHungerDrive

You

must

control

your

hunger

drive

to

lose

and

maintainidealweightamythicalculturalmantra

youmaybelieve.Whenyoufailtocontrolyour

hungerandgiveinoncemoretoyourcravings,you

feelinherentlyweak,lackingwillpowerandself

control.Deletethatmythfromyourbrain.Your

hungerdrivecannotbecontrolled.Itisanatural

instinct,and,likeallhumaninstincts,itkeepsyou

alive.

Whenyoure

thirsty,

you

drink.

When

youre

sleepy,yousleep.Whenyourehungry,guess

what?Youshouldeat.Simplyfillupontheright

foodsthatsatisfyyourhungerdrive(seeStrategy

#2).Yippee!Youarenowfreetoeatuntilyoure

full.

Remembertolistentoyourbrainandstopeating

beforeyourstomachbegsformercy.Andwhen

yourehungryagain,trulyhungryandnotjust

needyforemotionalcomfortorrelieffrom

boredom,eat!Whowouldhavethunkit?Youget

toeatwhenyourehungry!

Cravings,triggeredbyhunger,canbecrushed,if

youstopwagingwarwithyourhungerdriveand

startsatisfyingitbyfillinguponthebestforyou

foods.

2.FillUponGoodGuyCarbs

Forall

the

carb

confusion,

there

is

one

glaring

fact.

Allcarbsarenotcreatedequally.Thegoodguy

carbohydrates,sourcedbywhole,freshfruits,

vegetables,unrefinedgrains(brownrice,not

breads)andlegumes,satisfyyourhungerdrive,

therebycalmingcravings.Whenoneofyour

goodies,butbaddiescreamsatyou,whethermid

afternoonorduringeveningT.V.viewing,eatand

filluponnaturesbestforyoufoodsfirst,andbe

amazedbythefadingofthecraving.

Hint:Forcravingstodisappear,youmusteat

enoughofthebestforyoufoodstoreallyandtruly

fillyouup.

3.DitchBadBoyCarbs

Ontheotherhand,thebadboysincitecravings.

Steerclearofthem.Scoutthemoutandbanthem

fromyourhouse,workplace,andcar.As



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experienceteaches,themorerefinedsugar,

desserts,bakedgoods,breads,saltysnacks,and

chocolateyoueat,themorehookedyouget.If

theyareoutofsight,theyaremucheasiertoavoid.

Thenaturalsugarsandsodium(naturessalt),

wrappedupinnaturesperfect,nutrientdense

packageoffruits,vegetables,unrefinedgrains,and

legumes,areyourbiggestalliestosuccessfullyfight

andconquercravings.Whencravingscall,besure

tofirstloaduponthesefoods,especiallywhole

fruitsandvegetables,torenderthosesabotaging

urgespowerless.

4.GrazeonFruitforBreakfast

Freshfruitexpeditesyourfreedomfromcravings.

Thechallengeiseatingenoughfruitinaday

whentraditional

food

faves

demand

front

stage

andcenter.Ratherthanbreakfastingonthetypical

badboycarbswhichtriggercravings(driedup

cerealfromabox,quickoats,browncoloredwhite

toast,pancakes,poptarts,pastries),fatladen

baconandeggs,orjustacupofpickmeupthen

crashmedown,whynotjumpoutofthebreakfast

boxandfillyourmorningandstomachwith

naturesbestcravingcrushersfreshfruits?

Pay

attention

to

your

hunger

drive

and

eat

enough

wholefruits,approximatelyfourtoten,tofillyou

upandsatisfyyou.Grazingonwhole,freshfruits

untilnoonhelpsshutthegatebeforethecravings

getoutofthebarn,gainmomentum,andsneak

attacklaterintheday.Tryit.Seehowmanywhole

freshfruitsfillyouupandbeholdyourincredible

shrinkingcravings.

5.KeepHealthySnacksHandy

Whetherat

home,

work,

or

on

the

go,

think

ahead

andkeephealthysnackswithyouatalltimescut

upveggies,fruit,andraw,unsaltednutsandseeds.

Thatway,whencravingsstartcrooning,your

fortificationswillstopthemdeadintheirtracks.

6.StoptheDietgoRoundForever

Suredietswork,forawhileuntiltheydont.But

theyareexcellentatonethingaddingredhot

fueltoyourcravings.

First,dietsdepriveyouofyourfoodfaves until

youcantstandit,givein,andsneakthemback

intoyourlife.Second,dietsrestrictcaloriesand

portions,leavingyouhungry,makingyoucrave

more,andbuildingthatfoodfrenzytoaheightthat

consumesyourthoughtsandyourlifeuntilyou

givein.Third,dietsoftenlimitthemajornutrient,

carbohydrates.Withashortageofgoodguycarbs,

cravingstakecontrol,andyougrabthefirstbad

guycarbinsight.Theresult:youfeellikea

hopelessfailureonemoretime.

Sothe

next

time

youre

tempted

to

diet,

just

rememberonething:DietsDontWork!

7.AddandWiggle!

Okay.Letsfaceitrightnow.Yourenotperfect.

Youwillneverbeperfect.Nordoyouhavetobe

perfecttofinallybefreefromfoodcravings.So

giveyourselfsomewiggleroom.Insteadof

proclaimingthatyoureneverevergoingtobe

seduced

by

one

of

your

food

friends

again

(thats

notgoingtohappensowhygothere?),tryanew

strategy.

Thinkaddition,notsubtraction.Inotherwords,

insteadoftrappingyourselfinarestrictivefood

boxofcanthaves,deprivingyourselffromthe

getgo,thinkaboutwhichfoodsyougettoaddto

yourdaythatwillgiveyouthemostnutritionfor

yourcaloriebuck.Thesearetheverysamefoods

fruits,vegetables,wholegrains,andlegumesthat

willshort

stop

those

cravings

that

have

enslaved

youfordecades.

Thenfollowthe80/20Rule.Eightypercentofthe

timewhenmealsandsnacksareroutinewithout

holidays,birthdays,orgettogethers,addandfill

upfirstonthosebestforyoufoods.Theother

twentypercentofthetime,dontworryaboutit

andwiggle!Justbewareyoudontwiggletoo

much.



34/255

Nomatterhowdiligentyouareatincorporating

these7Strategiesintospecificactionstepsinyour

dailylife,ifyouareameremortal,therewillbe

timeswhenagoodie,butbaddiewillhopintoyour

openlikeababybirdmouth,andwhenyouleast

expectit.Noworries,withpersistentmindfulness,

time,andpatience,youcanunlockthattrapdoor,

freeyourselffromcravings,andbuildyourbody

dreamcometrue.

TheAuthor

Dr.LeslieVanRomeristhe

authorofweightloss,health

boostingGettingintoYour

Pants,anditscompanion

workbook,GettingintoYour

PantsPlayBook,Sequim

chiropractor,weightloss

cheerleader,andmotivational

healthspeaker.

Formoreinformation,call6838844,emailDr.

[email protected],orhop

intowww.gettingintoyourpants.com.



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restaurant,averypowerfulshifthappened,and

whatIwouldconsiderGodsteppedinandblessed

mewithatalentessentiallyovernight.Atthatpoint

IknewIwouldbeinvolvedwithrawlivingcuisinein

oneformoranotherfromthenon.Youreapublishedrawfoodsauthor,havinghadyourrecipesinseveralrawbooksaswellasyourown,OrgasmoftheTasteBuds. Pleaseenlightenusabouttheseanddoyoufindyourselfbecomingmoreofanauthorandeducatorormoreofatraditionalchefpreppingfoodanddesigningmenusbehindthekitchencounter?Thatsagreatquestion.WellIdontseemyself

behindacountermuchagainlikeinOrganica,butI

aminvolvedinandaminterestedindoingmore

menudevelopmentandconsultationswithother

restaurantsinterested

in

incorporating

living

foods

intotheirestablishments.CarolAlt,thefamous

supermodellovedoneofmyrecipessomuchthat

sheendeduppublishingitinherrawrecipebook

TheRaw50.Itwasarecipethatmymommade

manytimesformewhenIwasgrowingupthatI

convertedintoarawvegandish.IcallitBeLives

MomsStuffedBells;youcangetitonmywebsite

atwww.belivelight.com.IwasraisedSeventhDay

Adventistandmyparentsfedmeavegetariandiet,

even

though

they

ate

meat

themselves.

Many

SeventhDayAdventistsarevegetarians,butsome

ofthemfollowasimilartokoshermeatdiet.

Recently,Iselfpublishedthefirstversionofmy

booktointroduce30ofmyrecipestotheworld,

sincemyfoodhasonlybeenavailableforintimate

gatheringsandprivatechefworkforthepastthree

years.Iseemyselfasafrontlinerwhenturningthe

massesontorealizingitcantasteabsolutely

fabulousandasgoodasorbetterthananycooked

ormeatdishoutthere.

Iunderstandyouvegotover1,500recipesandplanonpublishinganotherbookthisyearaswellasopeningtworestaurants! Whatcanyoutellusaboutthose?Idohaveover1500recipesandcouldcreate20

tantalizingrecipesadaywithenoughtimeand

ingredients.Ihavemorethanthatbecausethats

justwithmyrecipes.InChristmas2007mydads

wifeJeanette,broughtaboxinfromthegarage

andtoldmethatthecontentsinsideweremine

andhadbelongedtomymother.Iopeneditup

andfoundabout20vegetarianbooksfrommy

childhood;tearsinstantlygracedmyeyesrealizing

thatmymomwasherewithme.Irealizedthenand

therethatIwouldbedoingaseriesofrawrecipe

booksinthefuturetransformingmychildhood

favoritesintorawcuisine,anddedicatingthemto

mymom.Ihavealreadyfoundover800recipesout

ofthethousandsthatIwanttocreate.Asfarasthe

2restaurants

that

Ihave

been

visualizing,

1is

going

tobeafastfoodfranchiseandtheotherisgoingto

incorporatediffe

Documents

VeganCulinaryExperience - Feb 2009