Vegan Diet Guy

Cooking with okara (soybean pulp) is fairly common among vegans attempting to make the most of the fiber rich bi-product of homemade soy milk. These versatile cookies served as breakfast, snack and energy bar on a recent visit to Hawaii. I found the recipe online, reduced the sweetener, and jazzed it up with spices from Veganomicon’s chewy oatmeal-raisin cookies.

Makes 20 large cookies

Ingredients:

1 cup okara

1/2 cup whole wheat flour

1-1/2 cups rolled oats (or quinoa flakes)

3/4 teaspoon baking soda

1teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon allspice

1/4 cup vegetable oil

1/4 cup maple syrup

1 teaspoon pure vanilla extract

1/4 cup vegan carob

1/2 cup pecan (or other) nuts, sunflower seeds, etc

1/2 cup raisins

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon allspice

Read the rest of this entry →

My mother used to buy halvah bars when I was young, believing it safe to keep the adult-tasting treats in the refrigerator–that was until I discovered just how delicious they were. After growing up and turning vegan, I rediscovered the wholesome snack.

Halvah of all varieties has been cherished all over the world for at least 3000 years, and is considered “food of the gods” by some accounts. The 2 main types are flour-based and nut-butter based. This sesame-based recipe is my favorite because it contains no animal products or sugar, instead using dates for sweetener. Note that many store bought halvah bars contain dairy products and eggs, so always check labels carefully.

I ground the sesame seeds into tahini without using any added oil, as per the original recipe. The food processor got very warm, and you may need to let it rest a while as you go. Unless you have a high-speed blender, you may prefer to purchase tahini instead of making it from scratch.

The recipe is quite flexible. You can adjust the number of dates you use depending on how sweet you like it (I used about 10 dates per 250g of sesame seeds), as well as stir in any kind of nuts and dried fruits you like. I added some tart dried cherries and vanilla syrup to a recent batch, and it came out tasting like a cherry pie!

While halvah is more nutritious than the typical candy bar, be aware it is far from low-calorie. According to the recipe’s author, it has 528 calories per 100g, and 70 percent of calories from fat. Portion control (and sharing) is advised, or you may devour the whole batch (1600 calories) before you know it.

Yet another reason to avoid added oils

Recently, in the course of looking for recipes using the natural sweetener and wonder food lucuma, I discovered one for butterscotch tahini bars containing tahini and coconut oil, a popular ingredient in raw vegan diets. Read the rest of this entry →

While in Honolulu for last year’s marathon, I discovered Loving Hut, Simple Joy, the vegan-friendly Green Papaya, and the not so vegan-friendly Roy’s. Staying in an apartment with full kitchen, it was not restaurants, but farmers markets–such as the one at Kapiolani Community College–that topped the list for fresh, local produce and economical home cooking.

This year, I decided to stay in Waikiki and experience Honolulu without wheels, catching an airport shuttle bus ($15) to the hotel, and getting around by foot and public transport. Over the course of a week, I easily saved $400 for car rental and parking (which alone costs over $30/day at some hotels!).

Unsure of the availability of nutritious vegan foods, I had baked myself a couple loaves of whole-wheat sourdough bread, okara quinoa carob cookies, and prepared batches of protein bars and sesame halvah bars, too. I packed so much that I overloaded the baggage scales before leaving Japan.

I have to commend All Nippon Airways for its comfortable flight (how did we ever live without personal movie screens?) and vegan meal service. The two meals–ratatouille with 100% whole wheat roll, and a spinach wrap sandwich, both accompanied by salad and cut fruit–seemed better quality than the standard “beef or chicken” fare. Be sure to order ANA’s “strict vegetarian meal” when you make your reservation!

During my one week stay in Waikiki, I found plenty of choices within walking distance and/or by “The Bus” service ($2.50 per ride–Take No. 4 toward Nuuanu and get off at University and S. King intersection) that were vegan and budget-friendly, too.
Read the rest of this entry →

One thing those following a healthy plant-based diet must know is the importance of reading labels carefully. Not only because food manufacturers sneak animal ingredients into the most surprising of places, but because labels often mislead you to believe unhealthy food is nutritious.

Take “soba” noodles for example. Soba is the Japanese word for buckwheat, and synonymous with the popular noodle dish. The main reason for eating buckwheat–besides its fragrant aroma–is its exceptional nutrition (high protein, vitamins and minerals) and health benefits (protecting cardiovascular system and controlling blood sugar).

However, just like “whole-wheat” bread–which may contain as little as 5% whole-wheat flour–soba noodles typically contain less than half soba flour (some have practically none), instead using unhealthy white  flour made from wheat.

Even in my neighborhood grocery in Tokyo–where there are over 15 kinds of soba noodles (both dry and fresh)–not a single one is 100% buckwheat. Only a couple even listed soba as the main ingredient, and of the two that did, one contained egg-whites of all things! Consequently, most so-called soba is little better than plain-old white pasta, and perhaps worse.

Why is this? Read the rest of this entry →

The ultimate result of Tai-ichi Matsuda’s battle with his conscience is great news for Japanese diners, and animal lovers everywhere.

It all began when the owner a popular south Kyoto yakiniku-ya (Korean-style barbequed meat restaurant)* went searching online for a family pet, and landed on some animal rights web sites.

For the first time, Tai-ichi learned about the way breeders and pet shops abused animals, how meat production is cruel to animals and pollutes the environment, and that eating animal products was harmful for one’s health, too.

Like most people, he had always believed we needed meat to survive. But the more he learned, the more he questioned his values and came to understand a vegan lifestyle was the right path for him. Within a week, Tai-ichi proceeded to give up meat and fish, quickly followed by eggs and dairy products.

He had kept it a secret for a month, before his wife became suspect. “Why don’t you eat meat any more?” she asked. He feared telling her, especially since the yakiniku-ya had been their livelihood for 10 years. Thankfully, Atsuko (along with his 3 young children) agreed to share his vegan crusade, yet doubted the former meat-lover would stick with his decision for long.

But while Tai-ichi never questioned his own ability to stay vegan, deciding the fate of his yakiniku restaurant consumed him with worry and depression for months.

Read the rest of this entry →

Several months ago, I received a message from 4-Hour Work Week author Tim Ferris entitled “How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)” touting claims from Robb Wolf’s “Paleo Diet Solution”.

While it was the first time for me to hear about the Paleo Diet, I later found there were numerous books on the so-called “caveman diet”, built around the premise our diet should consist of foods available before the advent of modern agriculture.

The subject line of Ferris’ email, and Wolf’s claims sounded so sensational that I didn’t feel it necessary to inject cynical remarks before forwarding it to a friend who had nearly adopted a vegan diet.

Where I had quickly written Paleo off as yet another fad diet–one that glorifies animal protein, no less–what a shock to later learn that my friend not only tried Paleo, but became a big Paleo fan!

btw did i tell you i’ve been doing the no grain or potatoes diet you sent me? no bread, rice, pasta, potatoes, oatmeal, bulgur, etc, or added sugar. OMG i wish i had done it 40 years ago, Seriously. i have so much more energy, feel sooo much better. and i lost about 10 pounds almost immediately. the cravings for sweets stopped almost immediately when i started the diet. isn’t that something!?

In the interest of open-mindedness, I decided to look into the Paleo diet and found more similarities between it and a healthy vegan diet (i.e. whole food, plant-based aka “WFPB” diet) than I expected. For example:

• Like a whole-food, plant-based diet, Paleo recommends seasonal and local fruits and vegetables, and shuns dairy products (WFPB excludes all dairy products).
• Both diets encourage eating healthy fats (i.e. avocado, nuts) vs. processed fats (i.e. oil)
• Both discourage processed grains, oil, salt-containing foods, and sweets.
• Both discourage processed grains (Paleo all grains, while WFPB diet just processed ones).

Read the rest of this entry →

Recently, taunted by an aged jar of sauerkraut that I had bought intending to make “Potato and Mushroom Sauerkraut Pierogi” from Vegan Brunch–before I realized the Polish dumplings required 4 time-consuming steps–I decided to tackle something so easy anyone can make: a vegan reuben sandwich.

How simple? Besides its trademark sauerkraut, a vegan reuben requires rye or pumpernickel bread, stand-ins for the meat and Swiss cheese, and usually vegan thousand-island dressing (in deference to the original non-vegan reuben).

Fortunately, I came across a reuben recipe that suggested using mustard, instead of thousand-island dressing that had previously put me off. Another big attraction of Nava Atlas’s recipe : it’s baked, rather than fried, therefore no need for margarine or oil on the bread. Baking the sandwiches is also a time-saver (especially when feeding a crowd), and even the sauerkraut gets nice and crispy around the edges!

Read the rest of this entry →

Like the Italians who believe milk and sugar ruin the taste of espresso and that cappucinos are not for real men, Japanese purists must be shocked to see their prized matcha green tea being mixed in everything from lattes to ice cream to Oreo cookies, candy bars, and martinis, too!

Some of us may have even added sugar to Japanese green tea when we first tried it (what are those packets of sugar doing on the table, anyway?) However, since most people with an appreciation for Japanese culture and cuisine prefer their green tea straight, I was recently surprised to meet a Japanese-American who sweetens her green tea.

After serving a wonderful macrobiotic dinner, she offered us a “matcha latte”. Once I explained that I limit milk (non-dairy) to a single cafe latte at breakfast (for caloric purposes, not out of respect for Italian taboo), she insisted that we just give it a try. Mixed with sweetened vanilla soymilk and honey, the green tea bag and the tiny amount of matcha powder that accompanied it were overpowered by the sweetness of honey and added sugar in the flavored soymilk.

Ever since that day, I had been craving a matcha latte made with the rich taste of Kyoto (“Uji”) matcha and unsweetened soymilk. Once I got past the idea of pairing matcha with my breakfast oatmeal, I’ve been happily alternating matcha lattes with chai lattes and cafe lattes ever since. Try it for yourself, and let me know what you think!

Read the rest of this entry →

Although you may just be considering a vegan diet for the first time, you probably already know that the fewer animal products you eat, the better–with a 100% plant-based diet being best for health, as well as ethically and environmentally.

However, given all you’ve heard about the Mediterranean Diet, “healthy fats”, and “good cholesterol” you may be surprised to learn that a diet containing NO (zero!) added oils is both optimum AND possible to achieve.

While it is true that a Mediterranean diet is superior to a Standard American Diet, this is mainly because the Meditterean diet contains less animal protein and more fresh fruits, vegetables, legumes, and whole grains.

A big reason for the confusion over dietary fat is that “healthy” is a relative term, and even foods that exclude animal products can be health-promoting OR health-degrading.

Olive oil is healthier in comparison to animal fats such as butter, but unfortunately cannot be considered health-promoting. In fact, olive oil (even extra virgin) has virtually no nutrients, except fat–and our body already manufactures all the fat it needs. Excess dietary fat from any source contributes to atherosclerosis (hardening of the arteries). Many people have become obese on the Meditteranean diet consuming too much fat, mostly in the form of olive oil.

According to Dr. John McDougall, the oil extraction processes remove the “naturally-designed and balanced environment of proteins, carbohydrates, vitamins, minerals, and ten thousand other chemicals” of the whole food (olives, corn, soybeans, etc.) to such a degree that “Free-oils are not food—at best these are medications, causing some desirable effects, and at worst; they are serious toxins causing disease.”

Rather than using olive oil (or other processed oils), choose instead to eat the whole food, such as olives. One tablespoon olive oil has 126 calories vs 154 calories in one cup of olives. Olive oil may contain traces of the benefits of olives–such as polyphenols–but has none of the fiber, mineral or vitamins contained in whole olives.

Read the rest of this entry →

Recently, while pulling weeds from my tiny Tokyo garden, I flashed back to my childhood when my mother gave me the onerous chore of plucking weeds from our brick walkway.

Being a precocious (and lazy) kid, I went to the hardware store and invested a few week’s allowance in a bottle of Roundup, an herbicide from Monsanto that obliterates everything it contacts. Roundup became my weed-slaying hero—freeing my time to spend on important pursuits, like listening to music, playing air hockey, swimming and brushing up on my cannonballs at the pool, etc.

Each summer, when my family rode to the Eastern Shore for vacation, we would pass by farm fields with signs advertising they were being genetically engineered by one of the big chemical companies. Little did I (or the small farmers who welcomed the GM crops, apparently) realize the evil that was lurking, and if you’ve read or seen “Food, Inc.” you know what I’m talking about. Read the rest of this entry →