Eat with Integrity

Eat consciously - Don't eat an accident * Create more and better food choices

Monday, February 16, 2009

Vegan Fast Food: Gyros


Viana produces lots of organic soy-based products. On their site are lots of recipesand even Viana TV cooking shows to show you how to prepare delicious food with their products.

In their veggie gyros, there is neither soy protein isolate nor GMO soy! Hooray! Just tofu, wheat protein, pure volcanic Eifel water, sunflower oil, soy sauce, spices, tomato paste, sea salt, roasted onions, carob powder, beetroot, celeriac, and mustard.

And it was delicious!

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Feed a stranger with Every Dinner


Photo by obo-bobolina

On Sunday I hosted dinner for five. One guest couldn't come at the last minute, and I thought to invite my friend An. who needed some cheering up. Unfortunately, An. didn't want to venture out in the snow to my house for dinner. So I asked another guest M. to invite a friend. He offered Al. I agreed as long as Al. would get along with another guest J. M. assured me that they would, and Al. came all the way from the same neighborhood as An. to my house through the snow for dinner.

Al. was a great guest: appreciative, helpful, and hungry! He told great stories about educating the rich about architecture via Powerpoint, eating cookies served by their maid in a maid uniform, and being chauffeured around Berlin. Al. also agreed to give us an architectural tour of the Hansaviertel in the spring.

Now I want to feed a stranger with every dinner I host! Thank you, Al.!

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Vegan Cashew-based Truffles



Yesterday I made vegan truffles with chocolate and cashew 'milk' from this recipe. To make cashew milk, blend equal amounts cashew and water. To that I added 1.5x of melted chocolate.

After letting the ganache sit in the fridge for two hours, I started pushing them into little balls. I rolled most of them in cocoa, but some in chili + salt, fresh basil, and fresh rosemary. You can see in the photograph above a lone rosemary-covered truffle sitting in the middle.

After making about 50 truffles, I put them in the fridge to set.

Everyone loves chocolates, including my guests. My guests claimed eating the rosemary-covered truffles was like 'eating grass...but good-tasting grass'.



Above is a close-up on my basil-covered truffles. The basil didn't taste so much like basil, which makes me wonder if I should repeat it with dried basil or else infuse the chocolate with basil oil in the ganache itself.

As for the taste, it was delicious! I worried that the truffles would be a bit grainy because I didn't blend the cashews completely smoothly, but it was perfect. If anything, the truffles were a bit soft. I would love for them to have a bit more structure.

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Friday, February 13, 2009

Pros and cons of eating vegan


Photo by striatic

One of the reasons I started this blog was to figure out for myself how I want to eat with integrity. I have been reading more about eating vegan as well as eating raw, and for a long time now, I have tried to eat as organic and local as possible. However, none of these labels really fit the way I want to eat. At least, not in a way that would be in alignment with my values.

Veganism aligns with my values to not harm animals, but the way many vegans eat is counter to my food values. The fact that an organic vegetarian/vegan fast food restaurant could be lauded boggles my mind. Of course, sometimes I do crave a simple veggie burger with a side of fries and a shake, but vegan fast food goes against a few values I feel strongly about. I believe that taking the trouble to cook good, real, whole food is worthwhile. And any movement that celebrates substituting meat with industrially-produced chemical-based meat substitutes rather than delicious vegetables gives me pause to join them.

For a long time I have been attracted to veganism's ethical treatment of animals, but so much of vegan food depend on meat and dairy substitutes. Many of these have unhealthy flavor and mouthfeel additives, especially those made with soy protein isolate. Whether I care to replace meat or not is another topic, but soy protein isolate is not healthy. For one, Monsanto monopolizes the soy bean and, as a result, the soybean is heavily genetically-modified. Worse, soy protein isolate is heavily processed and far from a whole food. Soy protein isolate is the protein part of the soybean separated from the soybean's fat and carbs through heavy chemical processing. Then fake flavor, color and nutrients are added back to it via more processing. If anything, soy protein isolate is the industrial vegan food par excellence. Many soy products like soy ice cream and soy cheese contain soy derivatives.*

Besides the fact that vegan food often seemed fake, vegan food sometimes did not seem so delicious. In fact, vegan recipes almost seemed apologetic for substituting meat. Why would one want to replace meat in their vegan meal, in any case? To maintain a meat-ish dish as the center of a meal seemed to express that vegetables, legumes, grains, and fruits could not center a meal like meat or a meat-like substitute could. Fake meat is not only usually made from unhealthy soy derivatives but also disrespectful of the flavor that vegetables, legumes, grains, mushrooms, and fruits bring to the table.

In addition to eating real, whole, AND delicious food, I also want to explore and respect local food cultures of where I lived and traveled. When I lived in France for almost three years, as a vegetarian I couldn't eat most of France's traditional meat-based food, but I feasted on cheese discoveries, delicate buttery pastries, and glorious sourdough bread. Of course, as a vegan, I could explore its alcohol cultures, its vegetables and fruits, but it just seemed too limited socially because I love getting to know cultures through its foods.

And one last thing that turns me off about veganism: the divisiveness of its militancy. I don't believe that all militancy has to be divisive, but the way many vegans approach their militancy seems divisive to me. I respect the sanctity of life, but friendship is also sacred to me as well as respecting people's decisions for themselves. More on that later...

* More information about soy: Vegan chef Lagusta separates the good soy from the bad soy in a very informative article. Out of all the vegans whom I have met (online or in person), she is the one who really made me seriously consider eating vegan with her delicious vegan truffles.

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Tuesday, February 10, 2009

Food, Inc. at the Berlin Berlinale

My good friend M. invited me to see Food, Inc. at the Berlin film festival Sunday. Surprisingly, over a thousand people cared about the American food system enough to see the movie. Then again, food touches everything: workers' rights for those who grow American food, energy and environmental concerns, public health, agriculture, intellectual property law for seed ownership, animal welfare and/or rights.

Food, Inc. basically takes a look at who makes our food and how they make it. Our current system depends on petroleum, antibiotics, and cheap labor. The factory system of food production values uniformity, speed, size, and cheapness. To make everything cheap, machines do more and more processing. To make sure that everything fits our machines, we make our chickens (and everything else like vegetables and fruits) as uniform as possible. Driven by profit, the industrial food production system has no incentive to be accountable to waste, public health or environmental damage. It is in corporate interest, not national interest. And even though it is 'cheap' and 'fast', it is not efficient because it is not sustainable. It will destroy itself and us...

Food production should not be about growth but health and flavor. Industrial food production changes the taste of vegetables and fruits through breeding for ease of transport and GMO manipulation and/or contamination.

Monsanto prevents the labeling of GMO foods, just was it was against labels that revealed calories, trans fats, and country of origin. 70% of processed foods in the US contains GMO ingredients, but no one knows. There is even a 'veggie libel law' in farm states that forbids people from publishing photos of feed lot operations and speaking out against 'veggies'.

Did you know that engineers can basically combine aromas and mouthfeels to make anything they want us to taste? Most of these are based on ingredients from highly-processed corn, soy, and wheat, like high fructose corn syrup, maltodextrin, di-glycerides, the list goes on... So they can tweak them towards what we are programmed to want: salt, fat, sugar. Eating too much of these wears down how we process sugar and may lead to diabetes.

The movie echoes what my CSA farmers in Connecticut always said to me: 'Know your food.' Meaning, know where your food comes from and how it is made and what is in it. If you knew,
you would want to buy organic, local foods that are in season. And we have a right to know, no matter if the biotech companies think that knowing about cloned meat might 'confuse the consumer'.

Afterwards, at the panel discussion, I was surprised to see the parallels between German and American food production systems.

Slow Food, an organization with roots in Italy, values biodiversity and the union of producers and co-producers (their word for consumers). They want to change how food is produced, to de-industrialize food for traditional practices. The solution to the problems of industrial production is not ever more high-technology but a return to local, culture-specific culinary traditions.

During the panel discussion Michael Pollan thanked and engaged the representative from Cingento, which I inferred was the German/EU equivalent of Monsanto. In the representative's view, 'we protect plants' so that producers generate certain yields at a good quality. To achieve this, we need technology, with gene technology as only one technology among many for food production. According to him, the rate of growth for non-GMO foods is 1-1.5%. He did not specify how much GMO food production grows, but other sources say that yield of GMO seeds are now falling. In addition, using patented gene technology means the loss of seed sovereignty. As Food, Inc. shows, farmers are forever dependent on and indebted to Monsanto after they start using their seeds. They cannot save and reuse their seeds.

The German Minister of Consumer Safety also spoke at the panel. She wanted to democratize good food via government policy. She advocated for citizens' rights to know what is in our food and how it is made--notably, through organic and GMO labeling. Because the EU required GMO labeling, there is no GMO foods in the supermarket--no one would buy it. The minister said that she wanted to label foods' sugar and fat content with red, green, and yellow lights, but the food industry blocked it because no one would then buy their products.

According to the German organic farmer, 80% of Germans on the street want organic but only 4% actually buy organic on the market. His pessimistic conclusion was that organic costs too much for the average German, double the amount of normal food, because it is inefficiently produced. Luckily, someone pointed out that conventional growing methods are also very inefficient in terms of energy consumption. The only reason that they SEEM cheap is because they are subsidized.

In Brussels, multinationals lobby the EU Commission and the European Parliament. There is no farming lobby. We need a food movement to ask to subsidize organic, local, small producers and distributors.

The powerful message behind this movie is now that we know the sources of our food, we have to ask our governments to police it for our health and safety. Against the powerful and well-funded meat and dairy lobbies, we have to show Obama the movement against subsidies for bad food, which are holdovers from Nixon and the Cold War. The battle against tobacco should be a model for us.

Interestingly, the only speaker from the Global South was the actor Gael Garcia Bernal. Like the moderator, I was blinded by his good looks and forgot to take notes while he spoke. But he was the one who was pushing a radical agenda for land reform to distribute land to its farmers. Perhaps he was the only one, as an activist movie star, who could afford a radical agenda.

The EU throws away 50,000 tons of food every day. The US throws away 70,000 tons of food every day. Waste is a tactic of capitalist production. Hunger is a social, not technological, problem. It is a human right to eat well and with pleasure.

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Sunday, February 8, 2009

Vegan Nutrition

One of the books I read about veganism, the Vegan Sourcebook, has an entire section on vegan nutrition. Getting enough protein is not a problem, but getting enough calcium and iron may be as well as B12.

The Vegan Sourcebook included a chart for the recommended daily intakes for nutrients and charts for the nutrient content of different foods. Interestingly, it lists fortified and non-fortified versions of food. For example, it would list the calcium content of both "soymilk" and "soymilk, fortified". This shows how much more calcium fortified soymilk may have, although one would have to read the label to be sure. I like this because it makes me reconsider how much more nutrients I need to get from fortification. For the record, 1 cup of soymilk has 84 mg of calicum and 1 cup of fortified soymilk has 250-300 mg of calcium.

What I found annoying was that they listed not only whole foods but also brand-name cereal like Wheaties, Grapenuts, Nutrigrain, etc. While I understand that people have to consider all their options, I want to eat whole foods as much as possible, not processed and prepared foods. And even though I have never studied nutrition, I feel like getting calcium from sesame seeds (2 tablespoons has 176 mg of calcium) or collard greens (half cup cooked has 178 mg of calcium) is qualitatively different than getting it through fortified Rice Dream (1 cup has 300 mg of calcium).

And I guess that is why I am writing this blog. My heart and ethics tell me to eat vegan, but many of my vegan information sources depend on fortified or highly-processed foods like textured soy protein. While these may be vegan and have lots of nutrients, they are not whole foods. I want to eat delicious whole foods.

So here are the whole food winners of the different nutrient categories:

  • Adults need 1000-1200 milligrams (mg) of CALCIUM per day. Besides collard greens and sesame seeds, 5 dried figs have 258 mg of calcium, 2 tablespoons of tahini has 128 mg of calcium, 1 cooked cup of navy beans and great northern beans each have 121-128 mg of calcium, and half a cup of cooked turnip greens has 125 mg of calcium.
  • Adults need 2 micrograms (mcg) of B12 per day. Out of all the fortified foods, the only one that I would consider eating is Red Star brand Vegetarian Support Formula nutritional yeast flakes, of which 1 tablesppon has 4 micrograms.
  • Adlut males need 1.7 mg of RIBOFLAVIN per day, and adult females need 1.3 mg per day. Sea vegetables win hands-down for riboflavin. A half cup of cooked alaria, dulse, kelp or nori give between 1.91 mg (dulse) and 2.93 mg (nori), much more than even enriched cereals. Half a cup of cooked soybeans only give .24 mg, and 2 tablespoons of almonds give .25 mg.
  • Adults need 5-10 mcg of VITAMIN D per day. Instead of eating the fortified Grapenuts and vegetable milk, I would rather just sit outside in the sun to make my own Vitamin D.
  • Adult females need 15 mg of IRON per day, and adult males need 10 mg per day. Just as for riboflavin, sea vegetables win hands-down for iron. Half a cup of cooked alaria, dulse, kelp, or nori offers between 18.1 mg (alaria) to 42 mg (kelp) of iron. In contrast, 1 packet of instant oatmeal provides 6.3 mg of iron; half a cup of cooked tofu has 6.6 mg; and the same amount of soybeans has 4.4 mg. Other good sources of iron are chickpeas, at 3.4 mg for half a cooked cup, and lentils, at 3.2 mg for the same amount.
  • Adult females need 12 mcg of ZINC per day, and adult males need 15 mcg per day. Apart from fortified cereals, half a cup of cooked hyacinth beans gives 2.7 mg of zinc and the same amount of aduki beans has 2 mg of zinc. Other good sources are the sea vegetable Irish moss, tempeh, and peanuts.
Of course, not only is it important to get enough of these nutrients, but also in the right combination for the most efficient nutrient absorption. For example, it is best to eat iron with vitamin C, like spinach with lemon juice or tomatoes, for maximum absorption.

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Thursday, February 5, 2009

Welcome to Eat with Integrity!

I am starting this blog to help me eat with integrity. Part of eating with integrity will include defining what integrity means to me.

For a while now, I have been playing with the idea of going raw for 30 days. But I decided that I didn't want to be 100% raw. Then I started reading the Vegan Sourcebook and decided that I want to try eating vegan for 30 days. The temptations are many, even when I have been a vegetarian for almost eleven years.

One of my challenges going vegan is that I don't like soy or rice milk in my coffee. It simply isn't creamy or thick enough. I thought about substituting coconut milk, but eventually settled on the simpler and healthier solution of cutting coffee out of my morning routine. I replaced it with some nice green tea which I supplement with fennel or mint whenever I need a little something extra.

So while I am not able to eat completely vegan yet, as a by-product, this month, February 2009, I am going without coffee.

I would like to explore the twists and turns of my eating journey as well as document my DIY education in eating healthy with integrity.

Eating with integrity means eating according to my values. Some values I would like to live by:

+ cultivate my taste buds
+ pay attention to hunger cues
+ resist instant gratification for cooking at home
+ eat until only 80% full
+ cook well and eat well
+ eat with friends

On a more practical level, I would like to say goodbye to
- white sugar
- white flour
- dairy*
- eggs

* Except that I would like to make an exception for raw cheese and yogurt with live cultures. I love my lacto beasties, not sure if I can give that up. I still want to make kefir and work at a sheep's cheese farm in, say, northern Spain or on Crete. I have not evolved enough to give those dreams up!

And say hello to:
+ raw vegan lunch on weekdays
+ raw smoothie dinner/appetizer 3x per week
+ raw shakes on Sat and Sun mornings

I already eat a raw vegan lunch most weekdays unless I am celebrating a co-worker's birthday or having lunch out with a friend. On average, this happens 3 x a month.

I got the idea for a raw smoothie dinner three times a week because going to class straight after work 3x a week makes cooking tiring. So why not drink it up?

And I thought that it would just be a good idea for weekend mornings to wake me up.

To eating with integrity in 2009!

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