Can bliss be found in West Haven?
I know I spoke on Facebook the other day about a great experience I had with a Campbell Avenue auto parts business and how good they were to me by helping me to install windshield wipers. They did the work, I watched.
Well I also had a good experience on Elm Street in West Haven.
This time it was at Georgie’s Diner. That’s the former Elm Diner for folks who know the area.
Now, however, you can get almost anything you want at this restaurant. And that includes vegan fare.
In keeping with the current theme of what Lauren and I are trying to accomplish, a trip out to lunch this week had Georgie’s as the target. Word, it seems, get around among vegans and vegetarians.
At first I was not so sure the service would be great, but it turned out to be pretty good and I liked our seats because I could watch the bustle of West Haven go by. I used to cover West Haven as a reporter and I am very fond of it.
I had a vegan reuben sandwich. It’s been a long time since I have had anything like it and I can’t wait until next time. The sandwich has tempah and rice cake on it - and sauerkraut and mustard. It came with a choice of sides, and I chose vegan chili. So, because it was too much to eat at once, for about $8 I had lunch and dinner.
A plus was that when I ordered coffee, I got a little pitcher of soy milk with it, and that was a first for me. I am totally used to soy milk in coffee now.
Georgie’s has plenty of vegan specials (tofu picatta) - and appetizers and a vegan cake for desert.
The bottom line as time goes by in this vegan trial, I suggest, “don’t be so scared of changing and rearranging yourself...and oh, what a change there’d be.”

P.S. Lyrics of Georgie Girl taken with due tip of the hat to The Seekers.

My confidence has been shaken by trips this weekend to two different area natural food stores. I entered both shopping experiences full of excited anticipation, and left feeling defeated. I purchased nothing at the first one, Edge of the Woods in New Haven, and only a few measly items at Whole Foods in Westport.

Surrounded by a veritable cornucopia of vegan food options, I realized that I didn't know what the heck I was doing. I had planned to buy vegan cheese for the first time, but which was best--rice, soy, almond?? I asked a Whole Foods employee for help, and he helpfully told me that they were all terrible. He finally recommended with very little enthusiasm that I get one of the the rice "cheeses," then left to attend his record-setting breaking open of a giant wheel of Parmesan cheese. Free cheese samples were given out to customers who attended the momentous occasion. I wanted one. I didn't buy any vegan cheese.

I realized that with the exception of produce, most things I buy on a weekly basis are no longer available to me as a vegan. That sent all my accrued consumer experience about the best brands, prices, varieties, etc. out the window. I was left asking, is this a good price for tofu? Which brand of soy milk tastes best? Vanilla or plain? Is this type of granola bar vegan? No. How about this one? Am I ready to commit to a big expensive jar of vegan mayonnaise? Is there such a thing as vegan freezer waffles? (There are, and I bought them. I'll let you know how they are).**

In the end, I left with only a few items I felt comfortable with. Oh well, there's always next week. I just hope I bought enough food to get me through the week.

**Update: They're Vans multigrain waffles, and they're pretty good.

Happy snowy Friday everyone!

I'm pleased to report that I've made it through the first week (well, the first work week) of the Great Vegan Experiment, and am feeling really good about my decision to do this! For the most part, I've been satisfied with what I've been eating, and I'm excited to go grocery shopping again this weekend and try some new dishes. My sister-in-law gave me this cookbook, Vegan Fire & Spice, which has lots of tasty looking recipes. I'm feeling more and more like I'm going to stick with this after the three-week trial period is up.

There were only a couple hiccups during the week. Of the two big dishes I made Sunday night to last me all week, one of them I couldn't stomach. Turns out I'd eaten one too many lentils in the past few weeks, and need a break from them. Helen was kind enough to take the lentils off my hands so they didn't go to waste. That meant I had to find something else to eat for the rest of the week. Luckily, I found a wonderful recipe for spicy marinated tofu, for which I already had all the ingredients in the house. The experience reinforced for me the need to plan ahead and have plenty of vegan food options.

My resolve was tested early in the week when I attended an evening event for work, and was pretty hungry after not eating most of my dinner (the aforementioned lentils). Two types of homemade cake were being served, which some kind folks repeatedly offered to me. It was probably the most difficult thing I did this week to say, "No thank you." (As I'm writing this, someone just brought a box of Dunkin Donuts munchkins to the office. Alas, I'm tested again.)

I also learned this week that I like soy milk--something I've never cared for in the past--at least in the form of iced lattes from Starbucks. That was reassuring, as lattes were one of the things I was most sad to leave behind.

I shied away from things like vegan cheese, yogurt, mayo and other "mock" foods this week, but I think I may try some next week. Any favorites?

My favorite thing about this week is that I've felt good about everything I put in my mouth. It's all pretty much real, healthy food (except maybe the Oreos). I'm not sure I'm ready to declare that I have more energy, but I'm feeling good. I've also really enjoyed having Helen around to talk to about all this. Being a vegan can be very isolating, and Helen has been enormously supportive and helpful. Congratulations to her on completing week 2 as a vegan!

Something that I initially didn't think would be a concern, but now I'm starting to worry about a little, is how much soy I'm consuming. Three soy milk lattes and two servings of tofu so far this week. I've realized that I really like tofu and would like to rely on it more as a protein source, but I've seen warnings that it can increase the risk of certain cancers. Does anyone know about the health benefits/dangers of soy, or is the jury still out?

If anyone is interesting in joining Helen and me in our journey, the Physicians Committee for Responsible Medicine's 21-Day Vegan Kickstart program officially starts March 1. I rediscovered their Web site a few days ago, forgetting that Helen had previously blogged about it, and it has a lot of good resources.

To our readers: are there any questions you have for us, or a subject you'd like us to write about?

Happy weekend!

Especially when it's shared by families

How many times do you have to badger your vegan/vegetarian much younger brother to get a recipe for your blog?
In this case not a lot. so thanks Colin, I really appreciate you sharing what I know is one of your favorite dishes. For those who don't know me well, it's likely Colin - and his young daughter Daisy, who pushed me into the vegetarian lifestyle. Colin (who when he is not cooking, is busy saving the world from global warming, mountain top removal and myriad other social and environmental evils) co-opted my two daughters into being vegetarians at a very young age. I had not come over to the side of the light back then, but I did wholly support my girls from the start.
But enough on that. (Though if you want a peek at him, there's a pic below)
Here's the recipe - and I have had these potatoes at family events, so I can vouch for how yummy they are.

Vegan Mashed Potatoes

Ingredients:
Potatoes (any kind will do)
Plain soy milk or rice milk
Vegan butter (Earth Balance is really good)
Salt
Garlic (garlic powder will do in a pinch)

Directions:
1. Wash potatoes well (I recommend leaving the skins on).
2. Boil potatoes until soft; they cook more quickly if you cut them into
smallish pieces. If you're in a hurry you can microwave the potatoes.
(While the potatoes are cooking listen to good music. Regina Spektor
comes to mind.)
3. Smoosh the potatoes with a potato smoosher or a spoon.
4. Stir in milk to make them creamy.
5. Add liberal amounts of vegan butter and garlic
6. Salt to taste. If you're cooking for other people remember that they
can add their own salt.
7. Enjoy.

P.S. If you're not a vegan, (but are a vegetarian) try adding cream cheese between steps four and five for an extra special treat (it's my secret ingredient).

By Lauren Garrison

Meet Maggie, our 6-month-old German Short haired Pointer. She's brought much joy to our lives, but someone recently told me she's also increased our family's carbon footprint dramatically because of all the meat she eats.
As someone who makes a daily effort to limit my carbon footprint, I found that troubling.
My immediate reaction was that this was unfortunate, but there was no avoiding it. Dogs need meat, right?
Yesterday, while Googling "vegan," I came across this statement from Krissi Vandenberg, executive director of Vegan Action, on the Web site vegan.org:
"One major dilemma for vegetarians is feeding meat to our companion animals. Once we’ve decided not to support factory farming, can we justify feeding animal products to our companions? We’ve often made a moral exception for our companions based on the idea that there are no other options for our canine friends.
Many vegetarians and vegans are unaware that dogs can be healthy on a vegetarian/vegan diet.
Pet foods really are the worst of the worst, full of cancerous tissue and animal parts ‘not fit for human consumption’ (please see 'What’s Really in Pet Food'). Do we really want to be feeding this to our animals? After all, we are their guardians and want to make sure they are healthy. After all, we do have some viable options for our animals that we can be comfortable with in our kitchen.
I first tried feeding my three dogs a vegan diet by cooking the food at home based on recipes from a book. While I did not mind the extra time it took, the dogs did not really like it and they started to lose weight. I talked to some other folks with veggie dogs and decided to give the pre-made kibble a try. I did my research and decided to go with a food approved by the Association of American Feed Control Officials.
A basic goal of AAFCO is "to provide regulations, standards and enforcement policies to regulate the manufacture, distribution, and sale of animal feeds; resulting in safe, effective, and useful food."
While I do not completely agree with their practices nor am I completely convinced it is essential for a food to be complete, it gave me a sense of ease. Ultimately what it means is that the food is supplemented with vitamins and nutritionally complete by their definition.
I tried a few brands and settled on one that the dogs really like and have been very healthy on for the last three years. In fact, this is the best they have ever looked, especially the fifteen year old! They all love their daily supply of fresh organic veggies too. I haven’t completely given up the idea of making food for them again. There is a supplement called VegDog that is listed as complete and needs to be added to homemade food every day.
From talking with other folks, I realize this is still a controversial issue. I find assurance in the idea that if dogs can be just as healthy (or even healthier in many cases) not consuming animals then there really is no reason to not at least give it a try. We now have substantiated data and collective personal experiences that support a healthy, vegetarian diet for dogs. Since there are several AAFCO approved brands on the market to choose from, why not make the ethical decision to try a vegetarian diet for our companion dogs. I am confident I’m not risking my dogs’ health and feel great to not have to go buy that bag of lamb and rice dog food every month."

Another interesting article on slate.com exploring the environmental impact of pet food ran today. It provides a few different viewpoints on the issue, including this:
Most commercial dog and cat food is made from the parts we humans don't eat, like organs, scraps, and rendered bones and tissues.
Looked at one way, then, pet food is a kind of recycling operation: It takes waste products and finds a use for them. From an economic perspective, these less-than-palatable parts aren't that big of a deal.
Clark Williams-Derry, blogging for the Seattle-based think tank Sightline Institute, notes that byproducts account for at most 15 percent of a livestock animal's value. Thus, he argues, the pet food industry contributes relatively little to the total environmental impact of a meat-producing cow, chicken, or pig. We grow and slaughter those animals to feed our yen for meat—not to make the scraps that go into pet food. So 100 calories of byproduct meat should be credited with a lower impact than 100 calories of human-grade meat.

What do you think? I would never want to put Maggie's health at risk, and would have to do much more research before considering such a change in her diet. But it's interesting to see that people have done it with success.

By Lauren Garrison

I wish I had some profound thought or funny story to share with you all on the occasion of my first day as a vegan, but it's been surprisingly smooth sailing so far. I think Helen hit the nail on the head in her last post when she said preparation is key.

Thanks to weekend trips to Trader Joe's and Stop & Shop, my cupboards are fuller than they've ever been with vegan-friendly foods. I have plenty of fresh fruits and vegetables, almond milk, crackers, pasta, tofu, and Oreos to satisfy my sweet tooth.

With my crazy reporter's schedule, I've gotten in the habit of cooking a big batch of soup or stew, or something else that will last a few days, on Sundays. This week, I tried two new vegan recipes: a green lentil and cashew dish from Mark Bittman, and a butternut squash soup made with coconut milk from a vegan cookbook my sister-in-law got me. I also baked some healthy pumpkin chocolate chip muffins, made with whole grain flour. I was happy with the way all three came out.

I feel much more confident now than I did last week that I'll be able to find enough different tasty vegan things to eat that I, 1. won't starve and 2. will be happy. What I'm more concerned about is missing some of my favorite non-vegan foods. I realized that I don't miss meat at all, and never did after becoming a vegetarian. But I have an emotional attachment to certain foods that contain dairy -- ice cream, chocolate chip cookies, English breakfast tea with milk -- that I've felt a sense of loss over them. Is that silly?

I'm also expecting to miss a certain freedom and pleasure that comes from being able to eat food socially. No longer can I reach carefree into the dishes of M&Ms put out for visitors in stores and offices. I'm almost certain I won't be able to eat out at a restaurant that doesn't cater specifically to vegetarians and vegans. When our resident baker here in the Register newsroom brings in cakes and brownies, I won't be able to partake (this one already happened today!). I can't even go to my parents' house for dinner without causing trouble.

That aside, I'm feeling upbeat today about my decision. I'm happy that what I'm doing is good for the environment, farm animals and my body. I like being challenged to try new things. I'm excited for the next three weeks.

Incidentally, when I turned on my favorite NPR station today, the show "Here and Now" featured an interesting segment with social psychologist Melanie Joy, whose new book is called "Why we love dogs, eat pigs, and wear cows." As the show's Web site explains, "She says it's because of carnism, the belief system which makes us disgusted by the thought of eating golden retrievers, but allows us to eat cows and pigs, even when they are just as intelligent as dogs."

You can listen to the segment here.

One more thing -- I've never been one for taking vitamins, but do I need one to supplement a vegan diet?

Well, tomorrow is Lauren's big day. She decided to go vegan for a trial period and we all should wish her well. Go Lauren!
I dove into the vegan lifestyle a week ago today.
It hasn't been easy, but it has gotten easier every day. I am used to soy milk in coffee and really enjoyed some almond milk hot cocoa last night.
But I have to admit again that I began this little journey ill-prepared (which Lauren would never do) and I must warn anyone who decided to try vegan that preparation is likely a key to success.
What I learned in a trip to Trader Joe's this weekend is that there really is some help out there if you ask for it.
It started when I made some veggie soup this weekend in the hope that I could share it with Lauren on Monday - but it was rather a disaster of a combo of ingredients and there's no way I would try to foist it on anyone.
So I had to go back the drawing board and what I decided to make needs to have vegan "cheese" in it.
That where Trader Joe's comes in. (Hope they don't mind I nabbed this image from their Web site) I went there to shop and one of the things they did not have - amid many options for soy cheese - was a vegan product that would resemble cheese.
But it would have been tough for me to figure this out if it were not for the help of Carole, a young woman who really went out of her way to help me and even printed out a copy of the vegan products for me. She consulted with one of her co-workers about the cheese to make sure it was not vegan.
I had known about the list as Lauren blogged about it and Mary Lawrence, our very favorite vegan chef, also left a note about it on this blog. I just didn't bring one with me.
The list is amazing - the treasure being that TJ semi-sweet chocolate chips are vegan!
But it also turns out Trader Joe's has seven lists - including for it's rather impressive stock of gluten-free items. I very well know how tough it can be to find those.
I ended up going to Edge of the Woods in New Haven to get the vegan cheese, which was OK as that's a great store too.
The lesson I learned this week, shopping trips and Starbucks snafus included, is that like anything in life, a change in lifestyle takes time and takes work.
But it's nice to know there are people there to help, including the people who have left advice and encouragement on this blog.

Starbucks is officially back in my good graces.
All it took was a pleasant smile from the young man working in the Orange coffee shop today. (Take that, Woodbridge Starbucks)
But truthfully, it was not just the nicety that got me; he also pleasantly showed me the Lucy's Cookies, which I sought after a wonderful comment on Vegging Out let me know that the gluten free, dairy free cookies are vegan too.
But it got better.
When I asked this young man for soy milk, he handed my a big container of it and informed me there was no extra charge when it is simply added to a regular cup of coffee. This was good news as rumor had it that soy milk was always an extra charge.
Score 2 for vegans in this store today.
Coming tomorrow: my vegan shopping trip to Trader Joe's, or more accurately, news of the trip that should have come before this vegan plunge, not after it.

What’s in your gut?

We read over and over that having the proper balance of bacteria in our intestines is crucial to our health. I have even read that all health can be traced to how well various parts of the digestive system function. There is apparently even quite a connection between what goes on in your head and what is grumbling around somewhere else.

It’s all about bacteria.

So as a newly minted possible vegan, this gave me cause for concern. I might be a dummy, but I really can’t think of any way to get good bacteria other than from some sort of cultured food. This usually means yogurt.

Even kefir.

I love yogurt.

But vegans don’t eat milk-based yogurt, so none for me, at least during this 3-week vegan try out. (Will I make the team?)

So on my way to work today, I stopped off at Edge of the Woods in New Haven. It’s a vegetarian dream store. Heck, lots of organic stuff too, and I have never seen meat there. The bakery vegan cookie I bought for Lauren and I to share was not so hot.

But they have Probiotic Soymilk. Doesn’t sound yummy to you?

Well, it ain’t half bad.

Packed full of 30 percent of the daily requirement of Vitamin D, it also boasts “7 live and active culture.” The one I bought also was on sale and slightly out of date, and I’m thinking that means the bacteria count might have been even higher.

So I downed the entire thing (180 calories - much too high) and am hoping by now my bacteria balance it back where it should be.

I also, however, am curious about what other vegans do to make sure they keep up their culture.

By Lauren Garrison

Since deciding on Monday to join Helen in her trial period of eating vegan, I've been preparing both physically and mentally for the start of my challenge on Monday February 22.

I've alternated between trying to eat up all the dairy in the house so it's not wasted, and "practicing" being vegan.

Yesterday, I ate only vegan food up to about 3 p.m., abstaining from the doughnuts at the Fat Tuesday paczki-eating contest in Ansonia I covered for the Register.

I even tried ordering a soy milk gingerbread latte at Starbucks, and while the Fairfield location had no trouble meeting my demands, I'm afraid the beverage was far too sweet, and the flavor too reminiscent of Play-doh, for my liking.
As I've been researching vegan food on the Web, perusing my cookbooks and making grocery shopping lists for this weekend, I've made a few observations.

1. Just because it's vegan doesn't mean it's healthy.

Every vegan I've met has been very thin, and I'll admit that I hope to drop a few pounds during this trial. When I became a vegetarian, many people asked me if I lost weight on the new diet. The answer was no, because I substituted plenty of cheese and pasta for the lean meat I was no longer eating. In my research, I've discovered lists of vegan foods that include such nutritional non-superstars as Oreos, Apple Jacks, potato chips... you get the idea. While in a way this is good news, as I'll still be able to enjoy some treats, it dispels my idea that the restrictions of a vegan diet would force me to eat healthfully.

Alas, I'll have to make smart choices and focus on fruits, vegetables and whole grains if I want my new diet to be a healthy one.

2. Food companies don't like to shout "vegan" from the roof tops.

The Trader Joe's list (http://www.traderjoes.com/attachments/Vegan.pdf) of all its vegan products being the exception, I've had a hard time identifying which foods are vegan without first reading their ingredients lists. I've gone to the Web sites of companies such as Whole Foods and Kashi, which cater to nutritionally and environmentally conscious eaters, and was disappointed not to find any note of which products are vegan. I suppose I expected to find a little "V" symbol on box, similiar to the notation for Kosher foods. My husband's take on this: Non-vegans might be turned off by vegan food, thinking it won't taste as good. Maybe we could design a secret symbol that only vegans would recognize to make our jobs as consumers easier.

3. As I feared, my family and friends have been less than enthusiastic about my decision.

Responses have ranged from, "So now you're a vegan?" (as in, 'I put up with this vegetarian thing, but c'mon now!') to "You're going to starve" to "I won't think less of you if you cheat."I'm somewhat ashamed to say that I've assured these people, "Oh, this is just a trial run. Don't worry, I'm not going to be a vegan permanently." I think feel guilty knowing I'll cause more inconvenience for my friends and family than I already do when it comes time to share a meal. Although I myself have great respect for vegans, I also worry that people will think I'm weird or radical or that I'll want to "convert" them.

Truthfully, my hope is that the next few weeks will go well, and I'll stick with the vegan lifestyle, either completely or almost completely. I can envision myself being mostly vegan but making exceptions occasionally for dinner at a restaurant or a family gathering.

That said, I'm struggling with the "identity" part of being a vegan. After four years, I very much identify as a vegetarian. If I accidentally ate meat, I would feel kind of terrible. But the thought of slipping up as a vegan doesn't give me much pause. Perhaps that will change in time, but right now, it's hard to imagine.

4. And a question

Do all vegans eschew honey, and why? Do bees count as animals? Do they mind if we take their honey?

And they did

It sure as heck is no secret that Fat Tuesday is a day for revelry and indulgence.

When it comes to indulgence, nearly every day could be Mardi Gras at the New Haven Register. This is a result of a veritable baking saint who works here, and everyone counts on her for the cakes, brownies and other incredible delights that come from her New Haven kitchen. Be it a birthday or a holiday, Ann comes through every time.

In this case, however, my timing was askew, as I picked this week to go from vegetarian to possible vegan. The three weeks have just started and while the first day was the worst, (check out the grouchy post about Starbucks) it's still not easy.

As an example of what throws a little bump into the vegan road, I included below a video of the cakes that arrived - Mardi Gras beads too - and were the stars in the newsroom today. Christine made the "king" cake and no one got the baby.

For me the news was 'hands off': these cakes contain butter and eggs.

By Lauren Garrison

I've long thought about trying a vegan diet.

Given all the concerns that drove me to stop eating meat about four years ago, I've always known that it was just as important to avoid animal products.

But while giving up meat was never that much of a sacrifice for me, going completely vegan always seemed... well, near impossible. I love ice cream, and milk in my tea, and scrambled eggs when I don't feel like cooking a real dinner.

And what the heck would I order at a restaurant?

But when I saw that Helen was taking the plunge, I decided to jump in with her. Coming out of a chocolate induced haze of Valentine's Day weekend, I was already feeling the need to exercise greater control over my diet.

And I knew Helen and I could support one another in our endeavors.

I'm going to take this week to research and prepare for the big change. Already, questions are filling my mind: Will I learn to like soy milk? Can I really live without chocolate? Will my friends and family resent how difficult it will be to feed me? And what will I eat at a restaurant?

I'll start by thinking about key components of my diet that are already vegan. Hummus, lentils, pasta with tomato sauce, peanut butter and banana sandwiches. These things are easy.

Then I'll make some simple substitutions: nuts instead of goat cheese in my salad; leave the cheddar cheese out of my vegetarian burritos; find herbal teas that don't need milk to taste good.

I also found this Web site, "I can't believe it's vegan" from PETA.

(http://www.peta.org/accidentallyVegan/).

And Trader Joe's lists all its vegan products here.

I'll print out some lists to bring to the grocery store this weekend.

Any tips or suggestions are appreciated! The adventure begins Monday...

It doesn't really, of course, and on most days my desire for a gingerbread latte is something akin to a dirty little secret.

But gingerbread lattes are seasonal and Starbucks in Woodbridge really did come close to stinking on Sunday.

There I was, a newly minted vegan-in-training, standing there already perplexed and needing help about what wonderful soy filled concoctions might await those who eschew milk.

The staff had others ideas.

They were apparently too "busy" to wait on me in any normal fashion, let alone be friendly enough to prompt me to ask about getting soy milk in coffee. Note to the staff there, however: I was the only one on line, at least inside the store and only one person was waiting at the pick up counter.

That little rant out of the way, my point is that I would have liked to take 10-30 seconds to ask a question about soy milk and coffee.

I had jumped right into the vegan tryout and - oh bad me - did not prepare properly for my coffee trip by reading the Starbucks Web site to see what they have to offer.

That's the real lesson for anyone who wants to be a vegan: come prepared.

Meanwhile, the oh-so-busy staff bustling about did plop a container of vanilla soy milk on the counter for me.

The bottom line?

The coffee with soy milk was good.

And hoping not to land on it


Well, I think I am finally going to do it.

I've known for a long time that it would be the right thing to do, but sometimes knowing the right thing and doing it are pretty far apart.

However, rather than committing to a vegan diet for good, I am going to take the advice of Dr. Neal Barnard and try it for three weeks. I got the idea of the three-week trial from the Not-Just-Recipes Web site I previously talked about on this blog.

Seems Rich Heiser can be an inspiration all the way from somewhere in Pennsylvania. I know he's from the northeast part of that state and has been hit by a lot of snow.

But the cold has not kept Rich from keeping up the vegetarian drumbeat and promoting the life choice on Facebook and his Web page here.

Meeting Rich in cyberspace was fun and - just as in most things - there's comfort in numbers and knowing so many people are willing to give up eating animals.

He did an interview with Dr. Barnard and that chat that opened my eyes a little further.

The thing I am not sure I can do forever is to give up every animal product. I love yogurt, for instance.

Oh well.

So, here I go, and I know it won't be easy, but thank you Rich and Dr. Barnard.

And please stay tuned during this adventure, as if I crash and burn, I will admit it.

This is the Not-Just-Recipes interview, which Rich very generously let me reprint here.

Dr. Neal Barnard talks to NJR
We’re talking with nutrition researcher Dr. Neal Barnard M.D., president of the Physicians Committee for Responsible Medicine (PCRM.org), to discuss plant-based diets.


NJR: Dr. Barnard, could you please start out by telling us a little bit about the research on vegetarian and vegan diets?

Dr. Barnard: Our research team and many others have shown that vegetarian diets have remarkable health benefits and can help prevent certain diseases, such as cancer, type 2 diabetes, and heart disease. The best of these are vegan diets, that is, a vegetarian diet that has no cholesterol and even less fat and saturated fat than ovo-lacto-vegetarian diets, because they exclude dairy and eggs. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, making vegan diets the healthiest overall.

NJR: Are vegan diets good for weight-loss?

Dr. Barnard: They’re the best. It’s a very straightforward diet plan with no strict calorie counting or portion control. You can still eat carbs, desserts, and even have a glass of wine now and then. All you have to do is ensure that your meals are built from an array of vegetables, fruits, whole grains, and beans. So, a typical day might start out with a bowl of oatmeal with cinnamon and raisins, and if you were to have bacon or sausage, it would be the veggie varieties that many stores now sell. Of course, a fruit smoothie, a half a cantaloupe, or other fresh fruit is fine. If you’re having lunch at a fast-food spot, go for a veggie burger, a bean burrito, or salad bar. For dinner, think international: spaghetti with tomato sauce, Middle Eastern hummus with pita bread, a Chinese stir-fry, etc.It’s also important to cut down on oils. For example, try a water saute instead of oil in your stir-fry, and replace oil with apple sauce for baking. Vegan diets are naturally low in fat, and they’re also extremely high in fiber, which makes us feel full longer and helps fight cravings. Meat and other animal products contain zero fiber.

NJR: Are there any diseases or health conditions that can actually be treated with a vegan diet?

Dr. Barnard: Yes. When people who have type 2 diabetes adopt a low-fat vegan diet, their condition often improves dramatically. In our research, funded by National Institutes of Health, we found that a vegan diet is more effective than a more traditional diabetes diet. We conducted a long-term clinical trial and found that a plant-based diet helps people with diabetes lose weight and improve their blood sugar and cholesterol. We also found that the vegan diet can be easier to follow than a more conventional diabetes diet, which typically restricts portions and calories. The study, published in the American Journal of Clinical Nutrition, is the longest and best-controlled study of diet and diabetes management that has ever been published. We now know that vegan diets can aid in the treatment of diabetes, obesity, heart disease, and many of the other devastating illnesses Americans are struggling with. But remember, it’s always important to speak with your doctor before deciding to change a treatment regimen or change your diet or medications.

NJR: Is it healthy for children to be on a vegan or vegetarian diet?

Dr. Barnard: Definitely. A well-balanced vegan or vegetarian diet is safe and healthy for any person at any stage of life, including infancy, childhood, and adolescence. Vegetarian diets are packed with all the essential nutrients, vitamins, and minerals that growing children need. Childhood obesity is overwhelming the nation, and one in three children are expected to be diagnosed with type 2 diabetes later in life. But a focus on healthful eating can help. Perhaps the most important consideration for feeding children is this: Lifelong dietary habits are established at a young age. Children who are raised on a vegetarian diet and acquire a taste for healthful foods like veggie burgers, kale, and edamame will have a lower risk of diabetes, heart disease, and obesity, compared with their peers raised on the average American diet. They will also tend to live years longer.

NJR: What about soy? Soy foods are becoming very popular, but many people have grown concerned about whether they’re safe to eat.

Dr. Barnard: Let’s take a look at the research. The overwhelming majority of studies on soy have shown positive health effects. Girls who consume soy products, such as soy milk or tofu, during adolescence have about 30 percent less risk of breast cancer later in life. And a new Journal of the American Medical Association study suggests that women who have previously been diagnosed with breast cancer can cut their risk of recurrence by having soy products daily. Eating soy in moderation is appropriate for a healthy diet. There have been concerns about processed soy products, such as soy hot dogs and other “mock meats”, but moderate intakes of these foods are not likely to cause health problems. Some soy products are high in sodium and contain a higher-than-healthy level of fat, so be sure to check the labels and choose the healthier versions. Nonetheless, these foods are much healthier than animal-derived foods.

NJR: Do you think vegetarian and vegan diets are becoming more common?

Dr. Barnard: Slowly but surely. Doctors, writers, and the media are talking about vegan diets, and more and more people are eating vegan full-time or part-time. Big, beautiful health-food stores are replacing the tiny corner shops where people use to have to go just to find tofu. More and more Americans are discovering that vegan diets can drastically improve their health, help reduce the cruelty involved in animal agriculture, and even fight climate change. At the same time, school lunch lines are still flooded with pepperoni pizza and chicken nuggets, and overseas, westernization is ushering in meat and dairy products like never before.

NJR: What about this new term “flexitarian”? Do people who drastically reduce their meat consumption experience the same health effects as those who cut it out completely?

Dr. Barnard: Being a “flexitarian” is a baby step in the right direction. But this diet plan just doesn’t measure up to a plant-based diet. In fact, a study in the Journal of the American College of Cardiology showed that even one meal high in saturated fat can prevent a person’s “good” cholesterol from safeguarding the body against clogged arteries. Saturated fat, found mostly in animal products, is linked to plaque buildup in the arteries, which can lead to heart attack and stroke. Eating a variety of fruits, vegetables, whole grains, and beans throughout the day will provide all the essential nutrients, vitamins, and minerals you need—without the fat and cholesterol found in animal products.

NJR: Finally, do you have any advice for someone who is considering trying a plant-based diet?

Dr. Barnard: Try this new diet for three weeks. Fully commit to drop all meat, dairy products, and eggs and fill up on healthful, low-fat vegan foods. Three weeks is the perfect starting point, because it’s less intimidating than committing to a new lifestyle forever, but it allows enough time for you to really experience the wide-ranging health benefits. PCRM has a new online program that guides people through a three week trial of a vegan diet. The 21-Day Vegan Kickstart provides daily tips, recipes, webcasts, a message board moderated by doctors and dietitians, and even guidance from Alicia Silverstone and other celebrities. We had nearly 30,000 participants in our recent Vegan Kickstart, and we welcome more! Anyone who’s interested can sign up for this free program at 21DayKickstart.org.


For more information about Dr. Barnard’s organization, the Physicians Committee for Responsible Medicine, go to PCRM.org.


Not-Just-Recipes would like to thank Dr. Barnard for taking the time to do this interview. Thank you as well for all the good work you and the folks at PCRM do every day.

It has recipes any vegetarian would love

In the interest of full disclosure, I was once Sarah W. Caron's boss.

Now she's a media super star and writer and editor. She writes food blogs, has Web sites and rivals Martha Stewart when it comes to giving advice. Only Sarah tells people more of what they really need to know: ways to successfully wade the job of being a mom.

You can tell I am darned proud of her.

She also admits she is, "Way too sentimental." I like that too.

I also like that her cooking media empire does not neglect recipes that a great for vegetarians. Sarah,, shown, does use meat in some dishes but her focus is on what can be healthful for families and that means a lot of a lot of vegetables and a lot of very kid-friendly ideas. (Her kids are too cute to even describe here)

But for now, what I want to share is a couple of her delightful dishes that involved no meat (of course) and hope you try one of them for yourself. I shamelessly lifted the photos from her Web site - so they are the real deal of what she makes!

Here's one of the places you can find her: http://sarahscucinabella.com/ She's also on Twitter @SarahWCaron. Of her recipes, she says ..."if I am going to eat the stuff, it’s got to taste good. In fact, it’s got to be delicious."

This recipe truly sings to me:

Warm Brussels Sprouts Salad with Gorgonzola and Sunflower Seeds (serves 1)

2 cups halved Brussels sprouts

salt and pepper

1 tbsp sunflower seeds

1 tbsp Gorgonzola crumbles

1 tbsp balsamic vinaigrette
Preheat oven to 425 degrees. Spray an oven-safe pan with cooking oil spray. Spread the Brussels sprouts in the pan in a single layer. Lightly spray the sprouts with cooking oil. Sprinkle with salt and pepper. Cook in the preheated oven for 15 minutes, flipping once.
Toss the roasted Brussels sprouts with sunflower seeds, Gorgonzola and balsamic vinaigrette. Serve immediately.

Sarah's recipe for kale pesto:

1 bunch kale, chopped (15-20 stalks)

2 large cloves garlic2/3 cup freshly grated Romano cheese (you can substitute Parmesan, if you prefer)

1/2 cup extra virgin olive oil

4 cup pine nuts; a generous amount of salt
Combine all ingredients in the bowl of a food processor and process until smooth.
Kale pesto, shown, can be frozen in smaller portions to use thorugh the winter.

More about Sarah: Sarah W. Caron, a journalist with a degree in political science from Barnard College of Columbia University. Her the blog gives you a glimpse into the eating-life of Sarah, her four-year-old son, Will, her two-year-old daughter, Paige, her husband, Shawn, and their two beagles and assorted other family members.

GUILFORD — Yoga in Bloom will hold a YOGA for a CAUSE event to benefit Haitian Ministries for the Norwich Diocese.
The free will donation yoga class, suitable for all levels, will be held from 7 p.m. to 8 p.m. Tuesday, at the Nathanael B. Greene Community Center, 32 Church St.
Child care will be available, thanks to parent volunteers, organizers said. Mohawk Paper will donate materials for school-aged children to create an art project to be sent to the Norwich Mission House in Haiti.
Yoga in Bloom founder and teacher, Stefanie Patterson, will donate 100 percent of the proceeds of the event to the relief work of Haitian Ministries, organizers said.
"I find great joy in my yoga practice when teaching within a like-minded community, and I would like to foster a sense of love and peace for the Haitian people by quieting the mind, stretching the body and connecting the collective spirit," Patterson said.
Patterson selected Haitian Ministries because of its long-standing presence in Haiti and the work it does to support those in need, event organizers said. The office of Haitian Ministries was inaugurated in 1985 with the help of Fr. Jim Carini, who was Stefanie’s parish priest while growing up in Preston, CT.
Over the years, Haitian Ministries has supported two orphanages, a meal program, a medical clinic, a scholarship program and reforestation projects.
To reserve a spot at the event, call Patterson at 877-224-3178. Beginners are welcome. Space is limited and pre-registering for childcare and the children’s craft project is required.)
Patterson has been practicing yoga for 15 years. She is certified through Finding Inner PeaceYoga School’s 200 hour program and is a member of the Yoga Alliance and has received specialty certifications in pre-natal yoga and children’s yoga, organizers said.

Talk about good news.

Vegetarians made the Huffington Post. Everyone knows that is uber cool.

The author of this particular piece, in fact, lauded vegetarians in a list entitled "Seven Things I Love About Vegetarians."

Now, I can think of more than seven things to love about vegetarians, but I think seven is a good start.

I think my favorite among writer Olivia Rosewood's list is No. 2: They have found a way to live without eating anyone who once had a mommy.

That's a good one.

She also points out, however, that a vegetarian lifestyle helps cut down on the pervasive problem of cow flatulence. People love to talk about cow gas don't they?

I think No. 1 on my list of things to love about vegetarians is that my niece Daisy convinced me to be one when she was about five years old. I have two daughters who had already gone that route from a very young age and while I always supported them in their decision, it was Daisy who finally convinced me.

Next on my list of things to love about vegetarians is that everyone would get to eat if everyone were a vegetarian. More on that in another blog post.

But for now, what tops your list of things to love about vegetarians? I bet you can think of more than seven too.

Read Rosewood's full story here

Turns out Facebook is the place for vegetarians too.

There are a number of groups that allow veggies and vegans to gather and chat and share cooking lore. One has almost 10,000 members.

I am now a fan of one group in which I met I "met" Rich Heiser.

Rich makes it happen.

He has a Web site and a Facebook page devoted to the vegetarian lifestyle and both contain not only recipes, but interviews and other useful information. It's no wonder he calls them both Not-Just-Recipes.

His Not=Just=Recipes Web site is "Your source for great vegetarian recipes. Simple vegetarian recipes - vegetarian dinner ideas, vegetarian lunch ideas - from breakfast to dessert. You'll find tips on cooking that promote a healthful, compassionate lifestyle," it says.

But, "You'll find more than just vegetarian recipes; there are vegan recipes as well as cooking videos and articles and information that will inform you and help you choose a healthier lifestyle."

Choosing a more healthful lifestyle is something everyone should strive for and for vegetarians staying informed is a key to making the right choices.

The Web site, amid a number of features, also offers a place for folks to share their stories and experiences, which I think is a great idea.

Thanks Rich for all you do.

The site is here: Not-Just-Recipes

The Facebook page can be found at the link I pasted here. The caveat, of course, is that to see that site, you have to join Facebook. If you are already a member, or do join, please friend me and let me know Vegging Out sent you!

P.S. For the Twitter family out there, I tweeted this story two. That seems like a full circle. See me @newsgirlct

Mary Lawrence will show you how vegans make better lovers



Well, I made that up to grab your attention, but she will cook up a meal I think any vegan would love.


What better way would there to be to spend Valentine's Day showing your affection than to share a vegan dinner with your loved one or ones?

I am pleased to say that Mary Lawrence, that wonderful wonder of vegan chefs, shown with one of her chocolate creations, will be host for a vegan dinner at Georgie's Diner in West Haven on Valentine's Day.

It will be an entirely vegan four-course menu and include a mini cooking demonstration of one of the recipes. Lawrence said.

The dinner begins at 5:30 p.m. with an appetizer of red pepper tapenade on crostini, followed by a field green salad with candied pecans, dried cherries and raspberry vinaigrette.

The entree will be tofu picatta with garlic mashed potatoes and asparagus, and for dessert, a chocolate ambrosia tart with toasted coconut almond crust.

A complimentary beverage will be served.

The cost is $40 per person and reservations are required.
Those interested in attending can contact Lawrence by calling 860-985-1645, or emailing mary@wellonwheels.com.
More info can be found on her Web site, http://www.wellonwheels.com/.


P.S Georgie's is at 427 West Elm St., West Haven