In 2012, I attended the Physicians Committee for Responsible Medicine Leadership Summit in Washington, DC. There, a mixture of health professionals and concerned animal advocates gathered to hear information on plant-based health and initiatives. When the audience members were asked what they did to further promote health, a physician stood up and declared that she often cooked with her patients.
I was stunned. What kind of physician does that? She explained that it was one thing to tell a patient what to do, but another to show them how to do it. The practical application reinforced the way to better health. The combination of teaching and immersion in cooking together as physician and patient forged a better relationship, a better understanding of healthy food, and ultimately solidified the habits for healthy eating.
I was delighted to encounter this book, recognizing author Dr. Ana M. Negron as the physician who stood up and talked about her unconventional method of treating her patients. In the book, Nourishing the Body and Recovering Health, she confirmed that she has been cooking with her patients since 2003. The book is comprehensive and thorough, covering the well-known illnesses (hypertension, diabetes, hypercholesterolemia) associated with the Standard American Diet, as well as the lesser known ones, or less life-threatening illnesses, all of which would be ameliorated by a plant-based diet.
She writes with a warm, enthusiastic and kind voice, going over the basics of nutrition, what is needed in a plant-based diet, and furthermore, addresses the challenges there are when changing one’s entrenched eating habits and lifestyle. She covers how the government promotes processed foods and meat, the misguidance of the current dietary guidelines, and how this further impairs people’s health. She acknowledges the difficult situations that many people face when changing eating habits, and offers solutions to overcome them.
The health data provided is substantiated by references that include the abstracts so that the studies can be understood. There are recipes with beautiful colorful photos depicting easy-to-make dishes. Another interesting and unique aspect to the book is Dr. Negron’s inclusion of her patient case studies towards the end of the book. These are interesting to read, because it highlights that everyone is on a different path to their road to health, with their own unique environments. Readers will find these stories inspiring, and will find it humbling to see that others encounter similar roadblocks.
By Lori Stultz, VO Rocky Mountain Outreach Coordinator
Kim Sujovolsky, founder of Brownble, is here today to offer a few tips on how to successfully transition to a plant-based diet.
If you or someone you know is in the process of cutting out animal food products, this short video will be a non-intimidating, and helpful resource!
And another big shout-out from VO to Kim for her ongoing support!
In this video, Kim references the earlier “Veggie Bowl Brownble Style!” video she made for VO, which can be viewed here.
Kim also speaks in this video of the vital importance of “Finding Community” as one of her tips. Another way to do so—not mentioned in the video—is through VO’s Vegan Mentor Program where you can get one-on-one support to make the transition to go vegetarian or vegan.
By Jevranne Martel, VO Canada Outreach Coordinator
This recipe is for one of my favorite meals—so delicious and easy to make!
It’s one of my go-to meals when I’m cooking for people who aren’t vegan, and they’re always extremely impressed.
Jev’s Delicious Tacos
Serves about 2.
Ingredients
Walnut Taco Meat
2 cups walnuts, soaked for at least 4-6 hours (or overnight)
1 tablespoon dehydrated minced onion
2-3 tablespoons chili powder
1 teaspoon cumin
½ teaspoon oregano
½ teaspoon salt
Pinch of cayenne
Easy Guacamole
2 ripe avocados
½ cup tomatoes, diced
3 tablespoons red onion, diced
Juice of ½ lime
Salt to taste
Pico de Gallo
2 large tomatoes, seeded and diced into small pieces
½ medium red onion, diced
¼ cup cilantro, minced
1 tablespoon lemon or lime juice
1 jalapeno seeded and minced
Salt to taste
Cashew Sour Cream
1 cup cashews (soaked 6-8 hours)
½ cup water
2 tablespoons lemon juice
1 teaspoon apple cider vinegar
½ teaspoon salt
Directions
Walnut Meat: Place all of the ingredients in a food processor and pulse until well-combined. Don’t overprocess—you’ll know this is happening if a paste starts to form.
Guacamole: Mash all of the ingredients together to your preferred guacamole consistency.
Pico de Gallo: Simply combine all of the ingredients and mix well.
Cashew Sour Cream: Combine cashews and water in a high-speed blender and blend until smooth. Add the remaining ingredients and blend until well-combined.
Using soft or hard taco shells, assemble all components of the tacos. Enjoy!
Recipe Tips/Variations
The most time-consuming part of this recipe is soaking the walnuts and cashews. I’d recommend soaking them the night before you plan to use them.
In addition to the meal components included above, I encourage you to add whatever other toppings you’d like—lettuce, tomatoes, vegan cheese, cilantro, corn, etc.
By Lori Stultz, VO Rocky Mountain Outreach Coordinator
Kim Sujovolsky with Brownble is back with us again! And this time she’s demonstrating how to make these delicious looking Tempeh No-Chicken Salad Stuffed Pitas.
I love that Kim chose tempeh for this meal! I don’t think I’m wrong in saying that tempeh is a somewhat lesser known and used plant-based protein. And for anyone who’s unfamiliar with it, let alone unsure how to prepare it, this video does an excellent job of demonstrating how easy it is to use!
A huge shout-out to Kim for providing Vegan Outreach with this cooking demonstration and a tasty new meal idea!
Tempeh No-Chicken Salad Stuffed Pitas
Yields 6 small pita sandwiches.
Ingredients
1 package tempeh
2 celery ribs, finely chopped
1 large green onion, finely chopped
2 tablespoons walnuts, chopped
2 tablespoons fresh chives, chopped
¾ cup red seedless grapes, halved
6 small whole wheat pita pockets
Dressing
⅓ cup eggless mayonnaise
2 ½ tablespoons apple cider vinegar (or white wine vinegar)
4 tablespoons non-dairy milk (unsweetened)
1 ½ teaspoons onion powder
1 teaspoon sea salt
A few cracks of pepper
Directions
Cut the tempeh into slices, and then each slice into smaller squares.
Steam the pieces in a steamer basket over boiling water for 10 to 12 minutes. Remove the pieces and place them in a bowl.
To make the dressing whisk all the ingredients together in a smaller bowl.
Add the celery, green onion, walnuts, chives, and grapes to the bowl that has the tempeh, toss well and pour the dressing on top. Toss everything until well coated with the dressing.
If you have time to chill the no-chicken salad for a bit it really makes the flavors come together; otherwise continue to assemble your pitas.
Toast your pitas in the toaster and then cut a small piece at the top. This will make the pita pocket open and form a sort of envelope for your filling.
Stuff each pita with the no-chicken salad, serve, and enjoy!
Brownble is an online resource program for vegans or veg-curious people. It is a wonderful program featuring a wide variety of video cooking demonstrations, meal plans, and other helpful tools for navigating a vegan lifestyle.
This initial video will kick off one of several in which Kim will be sharing fun and informative videos with Vegan Outreach. You can look forward to future videos where Kim will be demonstrating easy-to-make vegan meals and treats, and discussing easy tricks and tips for maintaining a vegan diet.
This week we began with recommendations on how to make a yummy veggie bowl. Click on the picture below to see the video courtesy of Kim at Brownble on How to Make the Perfect Veggie Bowl!
I’ve had the opportunity to spend time looking at the Brownble program, and I’ve been so impressed. In addition to the program offering invaluable information, the website itself is absolutely beautiful and very easy to navigate.
Moreover, members will instantly feel supported and loved by Kim. To say that she radiates compassion is an understatement. It’s obvious that Kim’s love for helping others embrace a healthy and cruelty-free lifestyle is her passion.
By Lori Stultz, VO Rocky Mountain Outreach Coordinator
When I got word that an 18-year-old had written and published a vegan cookbook, I immediately had all sorts of questions—Who was the author? What was her story? Was she really only 18 years old?
After doing a little research, Whitney Lieberman—a recent high school graduate—and I got in touch. Without a second thought, I ordered her cookbook, Freshly Vegan: Plant-Based Recipes for Beginners, and asked her if she’d be willing to talk with Vegan Outreach about her background, her cookbook, and her plans for the future.
Thankfully, my enthusiasm didn’t scare Whitney away. She graciously answered all my questions and recommended a recipe we could share with you all.
I wasn’t disappointed by her Peanut Butter Poppers recommendation. These quick and delicious snacks will be gone before you know it, especially if you’re a peanut butter fan!
Get to know Whitney before you scroll down to check out the recipe! I guarantee you’ll be just as inspired and impressed as I was by this young, ambitious vegan.
Lori Stultz: How old are you and where do you currently live?
Whitney Lieberman: I am 18 years old. I’ve spent my entire life living in Sunnyvale, [California].
Lori: Tell us a little about your hobbies and interests.
Whitney: I absolutely love to cook (I know, a huge surprise), especially with friends. I enjoy introducing my non-vegan friends to my favorite recipes by preparing them vegan brunches and dinners.
I’m also fond of many types of fitness. I frequently run, box, mountain bike, attend fitness boot camps, and practice yoga.
The wilderness is my favorite place to be. My enthusiasm for nature fuels my interest in landscape photography. A favorite pastime of mine is taking long hikes with plenty of stops for scenic shots. In the winter, I ski and snowboard with my family.
Lori: You just graduated high school. What’s next for you?
Whitney: This fall I’m attending Claremont McKenna College. My major is currently undecided, but I’m interested in eventually studying Biology-Chemistry.
Lori: Tell us about your vegan journey. When was your awareness heightened about animal abuse, the health benefits of a vegan diet, the environment, etc., and what has your road been like between that point and now?
Whitney: My vegan journey began in first grade after I overheard my parents discussing factory farming. I had a pet chicken at the time, so learning about the atrocities that birds raised for food endure was absolutely traumatizing. I immediately decided to give up chicken meat, and I fully committed to vegetarianism later that week.
My meat-free lifestyle evolved into veganism during ninth grade. While researching dietary trends, I encountered many articles that explained the health benefits of a vegan diet. At first, my transition into veganism was catalyzed by teenage vanity—I read that dairy consumption worsens troubled skin. However, as I learned more about veganism, I better understood the factory farming industry’s catastrophic impact on the environment. A promised reduction of my carbon footprint was the final influence that pushed me to give up all animal products.
Going vegan was relatively easy since I was already vegetarian. My parents were incredibly supportive. They never once questioned my lifestyle changes and accommodated all of my dietary changes into our family’s meals.
My friends are just as supportive as my family. With the exception of some lighthearted teasing, almost everyone I know applauds my commitment to veganism and seems genuinely interested in learning more.
Also, after I released my book, members of my school’s administration were incredibly encouraging. Specifically, my principal played an enormous role in forwarding my book’s publicity. Multiple staff members went out of their way to help organize an on-campus book signing and to put me in touch with local newspapers.
Lori: What sparked the idea of putting together a cookbook? Was it a difficult process? Did you self-publish or seek out a publisher?
Whitney: I decided to create my cookbook after realizing that my peers were interested in learning more about my lifestyle. Throughout high school, I carried a reputation as a vegan “health-nut”—a title I am proud of. For this reason, many people reached out to me with questions. During the first few months of 11th grade especially, friends asked for advice about transitioning into a vegan lifestyle and for my favorite vegan recipes.
Interestingly, the “aha moment” for my project occurred when I explained this situation to my mom. Because of the high demand for vegan recipes from my peers (and the misconception that all I ate was kale), I realized the easiest way to showcase veganism to friends was to condense as many delicious recipes as possible into a book!
I’ve always cooked with my mom, and she taught me everything I know about it. During the summer before 11th grade, we spent a lot of time “veganizing” old family recipes and experimenting to add more variety to our family dinners. These recipes provided the baseline for my book, and the next year was spent imagining and experimenting with new ideas and flavors.
After creating the 74 recipes in my book, I sent the manuscript draft to a cookbook editor. I was fortunate to find someone willing to volunteer her services to my project. In addition to helping me improve recipe consistency and clarity, she offered her input on the recipes themselves.
I published my cookbook with CreateSpace, Amazon’s self-publishing platform.
Whitney Lieberman with Her Cookbook Freshly Vegan: Plant-Based Recipes for Beginners
Lori: Knowing that your living/cooking environment is going to change as you move onto college, what are some of the tips and tricks you plan to take with you?
Whitney: One trick I plan to take to college with me is making overnight oats for breakfast. They’re easy to prepare in a college dorm because they don’t require any cooking. The ingredients I use are very similar to those in the “Peanut Butter Banana Oatmeal” recipe in my book.
To make this nutrient-packed breakfast, I combine rolled oats, chia seeds, hemp seeds, peanut butter, almond milk, bananas, and cinnamon in a small Tupperware and refrigerate it overnight. When I wake up the next morning, I have a creamy and nutritious breakfast waiting for me.
Lori: Lastly, what is your favorite vegan food or meal?
Whitney: I can’t choose only one favorite, so I’ll give my top three!
The first is my “Easy Chick-Peasy Falafel Bites” recipe. I enjoy these patties on top of chopped tomatoes and cucumbers with a drizzle of lemon juice.
I also love cooking stuffed bell peppers. If I’m in a rush, I’ll stuff a raw bell pepper with chopped vegetables and top it with a bit of guacamole or salsa.
And my favorite snack is my “Peanut Butter Poppers” recipe. My family always has a bag of them prepared in our refrigerator!
Lori: Thank you for taking the time to tell us about yourself, Whitney!
Readers, especially those who like quick and simple meals and/or are new to the vegan lifestyle, I highly recommend checking out Whitney’s book! Her meals are simple to prepare and will leave you wanting to try another one of her delicious creations.
Peanut Butter Poppers
Yields about 15 poppers.
Ingredients
1 jar smooth peanut butter
3 cups crushed flake cereal
1 cup raisins
½ cup ground flax seed meal
½ cup agave
Directions
Mix all ingredients together in a large bowl.
Roll the mixture into ping-pong ball sized spheres and place them onto a cookie sheet.
Refrigerate for at least 30 minutes before serving.
By Jamila Alfred, VO Maryland/DC Events and Outreach Coordinator
If you missed the 3rd annual Vegan SoulFest in Baltimore, Maryland, I’m sorry for your loss.
This popular festival combines the essence of veganism with African-American culture—creating a sense of community and comfortability amongst vegans of color. Not only is it a wonderful concept, the event was as fun as can be!
The food was terrific, of course. There were several types of cuisines, including Indian, gourmet raw, and soul food. It took me an hour to figure out what to eat, and, after having to make some tough decisions, I decided to get a chili cheez dawg with mac n’ cheez and corn salsa. It was fantastic!
The vendors were outstanding as well. SoulFest had everything from fresh produce at a farmers market stand to crystal and jewelry shops. Needless to say, I can’t spend money for a while.
Congratulations and a huge thank you to the SoulFest organizers—Brenda Sanders, VO’s Community Engagement Coordinator, and Naijha Wright-Brown, Baltimore vegan restaurant owner who you’ll all get to meet in the coming weeks!
Brenda Sanders and Jamila AlfredJamila Alfred and Naijha Wright-BrownJamila Alfred and Nzinga YoungBrian Ottens, Jessica Almy, Jamila Alfred, and Dave Costa at the VO Table
This past August, I went to my hometown of Cincinnati, Ohio to visit family. During my week at home, I snuck off to Indianapolis, Indiana to give a talk on nutrition.
The talk was organized by Joel Kerr of the Indiana Animal Rights Alliance (IARA)—a very successful local group. I was so impressed by all the work IARA is doing that I’ve asked Joel to write a future blog post about their methods—stay tuned for that!
I always love visiting Indianapolis because the city is beautiful and Joel always takes me somewhere amazing to eat. This time, we visited The Sinking Ship where I had a delicious Seitan Gyro Wrap with a side of Mac and Teese.
About 50 people attended the talk. As always, I emphasized that while no vegan is going to come down with a clinical diagnosis of protein malnutrition, incorporating high-protein foods in meals can increase the satisfaction of a vegan diet. For an interesting read about this topic, see my article, Story from a Once-Failing, Now-Thriving Vegan.
What is an activist? We use that word a lot in the animal rights movement—maybe so much so that we don’t really stop to think about what it means. While Vocabulary.com defines an activist as “someone who campaigns for social change,” it still doesn’t really clarify what that means. Campaigns how?
In the past I had a pretty narrow idea of what an activist is. I envisioned someone who attended or organized protests, sit-ins, and marches. While those are invaluable forms of activism, over time I’ve realized that activism takes many forms, and we’d like to highlight those various forms on our blog. My interview with Vegan Outreach supporter, Carl Pluim, is a prime example of what some of those can be.
Josie Moody: Thank you, Carl, for taking the time to thoughtfully answer my questions and sharing a little bit of your experience with us.
First question, where are you from, and how did you end up living where you live now?
Carl Pluim: I’m from Madison, Wisconsin. I moved to Boulder, Colorado in 1993 for the rock climbing (outdoor athlete) scene. I moved to Denver in 1995, as I liked the diversity and the feel better than Boulder.
I now live in Westminster—the ‘burbs—on a golf course. I’m not a golfer, but like the green space and tranquility provided by the golf course. Coyotes, foxes, eagles, hawks, lots of songbirds, raccoons, and skunks are prevalent—as good as it gets for ‘burb’ or city living.
Josie: How long have you been vegan, and what inspired that choice?
Carl: I’ve been vegan for eight years. Thanksgiving will be the start of year nine. I was pescatarian, then vegetarian, and then became vegan. I went vegan for two reasons: one being compassion—I read The Food Revolution by John Robbins—and the second being for help in athletic performance—to become faster, stronger, leaner, to recover more quickly, and to have more energy.
Now I am 100% compassion-based and would continue to be vegan even if it turned out that a plant-based diet was unhealthy.
Josie: What made you decide to become an activist? Describe some of your experiences as an activist. Is there one thing that you do that you find especially meaningful or effective?
Carl: My biggest form of activism—aside from giving money—is representing muscular athletic vegans. I’ve spoken at several VegFests with other vegan athletes, including Rich Roll, Scott Jurek, and Patrik Baboumian. I wear vegan-themed clothing often, and I frequently talk with people about how I can be “so lean, muscular, and vegan.”
I do attend various events and an occasional meet-up, but I am not solely focused on activism every weekend and with the bulk of my free time. I am good friends with activist and speaker John Pierre and will sometimes go to a gathering or protests with him, such as circus protests or protesting Whole Foods Market’s sale of rabbit meat. I am unquestionably vegan for life.
I have helped three people become vegan, some of who have helped others. What is most meaningful is when I can show or help someone realize that there is nothing in animal products that we need for optimal health. Most people—and especially weightlifters—are looking for something that helps with performance, so showing them the proof is pretty cool when they start to have honest curiosity.
Josie: How would you describe yourself?
Carl: I am fulfilled and happy with life like I never knew possible, and being vegan is a significant part of that. I am a 30+ year athlete—tall, lean, muscular (6’5″ and 220 fit lbs).
I live my life according to my values versus just talking about them. I am a feminist, emotionally aware, connected, and feel more blessed than anyone I know. I have gotten more compassionate as I have grown older.
I have seen enough slaughterhouse and animal torture videos to last me for the rest of my life, but I think people should see what they contribute to.
I am a big believer in trying to lead by example and not being abrasive about being vegan. I encourage people to look into their food choices and see the clear benefits of living cruelty-free to the extent that we can. I know that encouraging people to give up whey protein for plant-based protein and showing how that helped me is better than being condescending to those that have not seen the path toward living animal-consumption free.
I think that “something is better than nothing” and that it starts with a single effort—replacing dairy creamer with coconut creamer or trying a Tofurky brat instead of a meat one.
I am an athlete: I rock/ice climb, backcountry ski, road and mountain bike, and resistance train a lot (bodyweight plus various lifting workouts). I work out to be good at what I do, not to look in the mirror, but I have achieved a noticeable physique and presence as a result.
Josie: What do you do for work, and how do you spend your free time?
Carl: I work for a Tier 1 Internet Service Provider (ISP). I manage a team of infrastructure engineers who monitor and keep the IT systems working. There are disadvantages to selling one’s soul “to the man,” but there are also advantages in that—making enough money to contribute to causes I care about and finding a niche where I’m satisfied is pretty cool.
In my free time, in addition to all of my athletic interests, I also like not being active: I enjoy cooking, baking, hanging out with friends, reading, meditating, and listening to music. I regularly volunteer with Big Brothers Big Sisters of Colorado and also at Longhopes Donkey Shelter.
One of my favorite things to do is hang out with my rescue cat, Lucy. She’s 12, cannot see very well, bumps into things and is the most snuggling, purring cat I’ve ever met. Having Lucy in my life is invaluable to me. International traveling is great—backcountry skiing and climbing is great—but staying at home with her? I can think of nothing better.
Josie: Finally, can you recommend a great place for us to eat in your area?
Carl: WaterCourse Foods and City, O’ City are awesome. The seitan wings at Watercourse are the best vegan junk food I’ve ever had! NOOCH Vegan Market is also amazing.
Also my friends and I are big fans of my homemade chocolate chip cookies which I always have in supply, and I’ll share the recipe with you here!
Josie: Is there an activist that you know whose story you think we should share? If so, please contact me at [email protected].
By Lori Stultz, VO Rocky Mountain Outreach Coordinator
Nutella was always a favorite treat of mine in my pre-vegan days, but, probably like many of you, I cut it out of my diet after discovering that it’s made with cow’s milk.
Interestingly enough, it took me quite a while to discover a semi-alternative for Nutella. I had turned to Justin’s Peanut Butter, and Peanut Butter & Co.—two peanut butter brands that make chocolate peanut butter. These products are wonderfully delicious, don’t get me wrong, but there’s just something about them that doesn’t quite fulfill the tastefulness of chocolate hazelnut.
Now I’m happy to report that for those of us who gave up Nutella, but weren’t 100% satisfied with chocolate peanut butter, our waiting has come to an end! Introducing Rigoni di Asiago, an Italian company that is now producing—and selling in the U.S.—a dairy-free, chocolate hazelnut spread, called Nocciolata Dairy Free.
The website tells us, “Nocciolata Dairy Free combines hazelnuts with cocoa and cocoa butter, natural vanilla extract, and raw cane sugar for a chocolate-hazelnut spread with undeniably superior flavor and smooth texture,” and right they are!
This hazelnut spread is even smoother and creamier than what I remember Nutella being—granted it’s been about four years since I ate it. Others who’ve tried the spread also seem to really like it! In fact, I shared the jar with my colleague, Nikki, and, after she tried it, I received a text message from her that read, “Omg this is so awesome.”
I made an open face sandwich with banana slices, but the creative possibilities with this spread are limitless! I think it’d taste great on fresh apple slices and strawberries.
The website has a store locator, so you can track down the closest store that’s selling it. And it’ll be available to purchase on Amazon soon!
In 2012, I attended the Physicians Committee for Responsible Medicine Leadership Summit in Washington, DC. There, a mixture of health professionals and concerned animal advocates gathered to hear information on plant-based health and initiatives. When the audience members were asked what they did to further promote health, a physician stood up and declared that she often cooked with her patients.
