MAKING KALE TASTE EXCELLENT
GROWING AND COOKING BACKYARD GREENS IN WASHINGTON
SEARCH FOR WASHINGTON PROPERTIES FOR SALE
VEGAN COOKING IS EASY
One of the themes of this book is that cooking is easy and that vegan cooking is easy, and that men and boys should be able to cook for themselves and for the goddess in their lives – whether it is their busy, over-worked mother, their girl friends, or their wives.
Women like vegan food because they are always thinking about controlling their weight.
Women and girls like men and boys who can cook. Compatibility in the kitchen may indicate compatibility in other rooms. Cooking together makes a perfect first date.
So, boys and men: Learn some vegan recipes and cook them up for the goddess in your life, and they will love you for it.
Invented by Emelyn Deal and James Robert Deal
February 28, 2018
Philippine Pasta – Bitter Mellon and Sprouted Soybean Noodles
3 bitter melons, medium size
1 container of sprouted soybeans
4 oz. vegan noodles by weight
(1/4 of a 1 pound package of Flour Sticks Noodles from the Philippines)
2 tbsp. dried basil
1 bunch of garlic cloves
1 medium onion chopped
1 medium onion chopped
¼ cup olive oil
Salt and soy sauce to taste
Sesame tahini butter to taste
Nutritional yeast to taste
Steam stir fry onions and garlic in olive oil and water for 4 minutes. Add sliced bitter melon, soy beans, and basil and cook for another 4 minutes. Take everything out of the pan except for the remaining water. Add the noodles and more water and boil the noodles for 4 minutes. Add the cooked bitter melon and soybeans back to the pan and cook together for another minute. Garnish with green onions.
On each individual serving sprinkle a generous amount of nutritional yeast or sesame butter.
Chick Peas and Cabbage
1 cup sprouted chick peas
5 potatoes diced
½ cup sprouted kamut
Head of Chinese cabbage chopped
1 head of garlic chopped
2 inches of ginger, chopped
½ cup olive oil
Salt to taste
Pepper to taste
Soy sauce to taste
¼ cup water
1 bunch of parsley, chopped
Place chick peas and kamut in pressure cooker and cook for 10 minutes after steam begins to come out. After pressure is released, mash the contents with potato masher.
In a separate pot add olive oil and ¼ cup water, and steam stir fry garlic, ginger. Occasionally stir for 3 minutes. Add diced potatoes. Add another ½ cup of water. Cook for 3 minutes. Add cabbage and parsley and cook for another 3 minutes. Add salt, soy sauce, and pepper to taste. Serve hot.
1/8 cup flax seeds, ground in a coffee grinder (to taste)
3 cups frozen watermelon, or other frozen fruit
1 cup frozen grapes, or other frozen fruit
1 cup coconut milk
(to taste, depending on how sweet or sour the fruit is)
Other frozen fruit: bananas,
Flax has a strong flavor that you may gradually come to like. Remember that we all need to eat around 4 tablespoons of flax seed ground up or 1 tablespoon of flax oil on average each day. Start with a little flax and gradually work up. We are looking for creative ways to make flax seed taste acceptable.
Freeze grape, plum (cut out seed before freezing), watermelon
Emelyn’s Brown Rice Salad
4 cups brown rice, 4 cups
½ cup walnuts
1 bunch green onions
Soy sauce to taste
Pepper to taste
1 bunch cilantro
1 big cucumber
1 big carrot
½ cup nutritional yeast (to taste)
¼ cup flax oil
Emelyn’s Nutritional Yeast Dressing
2 tbsp. flax oil
2 tubs olive oil
1 tbsp. nutritional yeast
1 lime juiced
Mix all the ingredients. Sever this as a dressing for salad or as a topping for steamed greens.
2 cups chickpeas and/or fava beans soaked overnight in water.
1 tsp baking powder added to the soak water.
3 parsley bunches
1 large onion
1 tbsp salt
2 tbsp cumin
1/2 tbsp all spice
½ tbsp white pepper
After 24 to 48 hours, drain and rinse off the beans. Run chickpeas and/or fava beans through grinder with other ingredients. Bake in a 350-degree oven until lightly brown. Or fry in coconut oil. Coconut oil is best for frying because it resists breaking down in moderate heat.
Steamed Okra with Lime Sauce Brussel Sprouts and Shitake Mushrooms in Garlic and Ginger
6 cups Brussel sprouts, sliced in halves
2 inches of fresh finely chopped ginger
1 bunch of garlic
2 cups shitake mushrooms sliced in strips
¼ cup olive oil
¼ cup water
1 tbsp oregano
Soy sauce (to taste)
Steam stir fry ginger garlic with olive oil, water, and oregano until the ginger and garlic are soft. Add Brussel sprouts and cook for 5 minutes with lid on pan. Add shitake mushrooms and cook for another 5 minutes more with lid on pan. Add soy sauce (to taste).
3 cups tomatoes
3 cloves of garlic
1/8 cup olive oil
¼ cup water
4 tbsp. fresh chopped ginger
1 tsp. Italian seasoning
Salt to taste
Combine all ingredients and simmer slowly until all ingredients are soft.
1 quart apple cider vinegar
1 (20 ounce) bottle ketchup
1/4 cup paprika
1 pound dark brown sugar
1/4 cup salt
1 tablespoon black pepper
2 tablespoons red pepper flakes
1 tablespoon garlic powder
1/4 cup Worcestershire sauce
1/2 cup lemon juice
In a large container, mix together the apple cider vinegar, ketchup, paprika, brown sugar, salt, pepper, red pepper flakes, garlic powder, Worcestershire sauce and lemon juice. Pour into an empty vinegar bottle, ketchup bottle or other container and store in the refrigerator for up to 1 month.
Sprouted Mung Bean Mint
2 cups sprouted mung beans
1 cup brown rice
1 tbsp soy sauce
4 tbsp Flora DHA flax oil
1 bunch of ground mint
3 tbsp nutritional yeast
Mix it all together and enjoy. It’s chewy, tasty, and nutritious.
Beets, Kale, and Chard by Emelyn Deal
Pressure Cooker Ingredients:
Bunch of small beets including beet greens
Bunch of chard
Or Beets, Red Cabbage, and Carrots
Stir Fry Ingredients:
10 oz can of bamboo strips
1 cup of water (for pressure cooker)
½ cup of water (for stir fry)
1 big onion
1 cup olive oil
2 bunches garlic cloves
½ cup nutritional yeast
soy sauce (to taste)
Chop the beets, beet greens, and chard and put them into a pressure cooker with 1 cup of water. Cook for 10 minutes after the steam release starts wobbling.
At the same time use a large pan to sauté chopped onions, whole garlic cloves, bamboo strips, soy sauce, and nutritional yeast in olive oil and ¼ cup of water. Sautee for five minutes.
Then add the steamed beets and chard. Sautee and stir for another 2 minutes. Add soy sauce (to taste).
Chick Peas with Herbs
2 cups sprouted chick peas
2 tbsp cloves
2 tbsp Italian seasoning
2 tbsp dried parsley or 1 cup fresh parsley
1 tbsp dried ground onion or 1
1 tbsp ground garlic or 4 cloves fresh chopped garlic
2 tbsp herbal salt
3 tbsp extra virgin olive oil
Enough water to cover the ingredients
Soak and sprout 2 cups of chick peas. Place all ingredients into a pressure cooker and cook for 15 minutes after the rocker begins rocking.
Garbanzo Soup with Tahini
2 big onions
1 hand full of dill or fennel strands
1 bunch parsley
1 cup tahini
1 bunch cilantro
1 tsp chili peppers
1 tbsp dried dill weed
1 cup nutritional yeast
¼ cup sesame seeds
½ cup olive oil
3 cups sprouted garbanzo beans
2 tbsp herb salt
3 cups water
Cook the garbanzo beans in pressure cooker with 3 cups of water. All the other ingredients go a big stock pot with 4 cups of water and are boiled for 15 minutes. Then the garbanzo is added.
2 cups sprouted lentils
¼ onion chopped thinly
4 tbsp nutritional yeast
½ cup olives
1 cluster of garlic with husk removed
Braggs or soy sauce to taste
Microwave garlic for 1 minute and then chop thinly. Mix all ingredients together without further cooking and enjoy.
1 butternut squash chopped into 1-inch cubes
1 bunch kale, chopped
1 cup shitake mushrooms, chopped into 1-inch pieces
1 tbsp of ginger
3 cloves garlic, chopped
1 small onion, chopped
¼ cup olive oil
Soy sauce (to taste)
Bake the squash for one hour 375 degrees. After the first 30 minutes add olive oil, soy sauce to the squash. Cook for another 30 minutes. Remove from stove. Add nutritional yeast.
Steam stir-fry garlic, onions, and ginger in oil with 2 tbsp of water for 5 minutes. Add mushrooms and stir-fry for 5 more minutes. Combine all ingredients and enjoy.
pressure cooker half full of fennel stalks and fleecy leaves
½ cup water
¼ cup olive oil
3 tbsp sesame oil
2 tbsp soy sauce or Braggs or to taste
Nutritional yeast 3 tbsp
Sesame seeds 1 tbsp
Steam fennel in pressure cooker for 20 minutes. After fennel is steamed stir in other ingredients
Cauliflower & Fennel Salad
½ head of cauliflower
2 cups fleecy fennel leaves
1 chopped onion
¼ cup nutritional yeast
Run cauliflower through food processor. Run fennel separately through food processor. They have different textures and need different blending time. Then add other ingredients. Eat uncooked as a salad.
Popcorn and Topping Ingredients:
Olive oil or flax oil
Nutritional yeast, large flake
Mix all ingredients except for popcorn. Pop popcorn not in oil but in a microwave popcorn bowl in a microwave. Do not fry popcorn in oil. Fried foods are generally to be avoided. Add oil slowly while stirring the popcorn to “wet” the popcorn. Mix and then add the other ingredients and stir.
Som Tam Taeng (Spicy Cucumber Salad recipe from the Philippines)
3 dried red chilies
5 cloves garlic
3 cups thinly shredded peeled cucumber
1 cup shredded peeled carrot
4 cherry tomatoes
3 tablespoons roasted peanuts
3 tablespoons lime juice
1 tablespoon soy sauce
1 teaspoon salt
2 tablespoons tamarind sauce
1 tablespoon sugar
Cut open the chilies and remove seeds. Soak for a few minutes in water. Remove chilies, squeeze them dry, and place them in a large bowl together with the garlic, cucumber, carrot, tomatoes and peanuts. Pound well with back of a heavy spoon while seasoning to taste with lime juice, soy sauce, salt, tamarind sauce and sugar. Makes 3 or 4 servings.
Note: Tamarind sauce is available in the Asian foods section of most supermarkets.
¼ cup bean sprouts
2 tablespoons coconut oil
2 shiitake mushrooms, sliced
1 tablespoon dried, pickled Chinese radish
1 package (16 ounces) extra-firm tofu, cut into cubes
1 tablespoon shredded carrot
3 ½ ounces flat rice noodles, cooked according to package directions
2 tablespoons sugar
1 tablespoon vinegar
2 tablespoons light soy sauce
1/8 cup water
Lime wedges for garnish
2 to 4 tablespoons roasted peanuts for garnish (to taste)
Wash all vegetables well and remove hulls and root tips from the bean sprouts. Set aside.
Heat oil with 1/8 cup of water in a wok. Water added keeps the oil from burning. Add shiitake mushrooms, radish, tofu and carrot and stir-fry several minutes. Add noodles, sugar, vinegar, soy sauce and water and continue to steam stir-fry until done.
Serve pad Thai with lime wedges, peanuts and the bean sprouts. Makes 3 to 4 servings.
1 bunch of kale
2 cups sprouted mug beans
1 cluster of garlic chopped
1 onion chopped
¼ cup olive oil
¼ cup water
1 large potato
1 tbsp oregano
Put all the ingredients into the pot, except the kale. Stir well. Set kale and mung beans on the top, put the lid on and cook for 10 minutes. Stir. Cook on low for 20 minutes, covered completely.
Steamed Kale Salad
Ginger, ½ inch, chopped finely
kale from the back yard, 10 big leaves
½ red onions, diced
olive bruschetta, 4 tbsp
1 medium cucumber
Olive oil, 3 tbsp
2 14.5 oz (411 grams) cans of organic diced tomatoes
For kale: Wash and chop the kale. Put 1 inch of water in pressure cooker. Insert a metal colander to keep the kale up out of the water. Pressure cook 10 minutes, counting from when the steam starts steaming out.
For salad dressing: Combine ginger, diced onions, olive bruschetta, lime, cucumber, olive oil, and diced tomatoes in bowl. Don’t cook.
Add the salad dressing to the kale and let it marinate for 20 minutes.
Tempe with Soy Sauce
Two 8 ounce packages of Lightlife organic tempeh
4 tbsp avocado oil
½ cup water
4 tbsp soy sauce (to taste)
Salt and pepper to taste
Cut the tempe into small blocks an inch by an inch or smaller. Steam stir-fry the tempe in a mixture of avocado oil and water on medium heat. After 7 minutes, remove the lid to allow the water to boil away. Tempeh with soy sauce is good on a bed of salad greens or on a bed of steamed vegetables.
Tempeh with Curry Sauce
Two 8 ounce packages of Lightlife organic tempeh
1 package of coconut cream
½ cup water
Salt and pepper to taste
Cut the tempeh into small blocks an inch by an inch or smaller. Boil the tempeh in water on medium heat. After 7 minutes, add salt, and pepper, and curry. Stir it and cover for one minute. Remove the lid and continue cooking until the water has boiled out. Curry tempeh is good on a bed of salad greens or on a bed of steamed vegetables.
James Robert Deal
Real Estate Attorney & Real Estate Managing Broker
PO Box 2276 Lynnwood WA 98036
Law Office Line: 425-771-1110
Broker Line: 425-774-6611
Cell & Text Line: 425-670-1405 (better to send email)
KW Everett Office Line: 425-212-2007
I help buyers, sellers, brokers. Flat fee payable at closing.
Property search: JamesRobertDeal.com
(NaturalNews) It isn’t difficult to find peer-reviewed studies affirming the benefits of a vegetarian diet. Long-term vegetarianism has been linked to increased longevity, a decreased risk of cancer and diabetes, weight loss and improved digestion. However, according to a new study published in theAmerican Journal of Clinical Nutrition, vegetarianism can also guard us from heart disease by lowering our cholesterol and blood pressure.
Researchers at the University of Oxford monitored the blood pressure and cholesterol levels of 45,000 English and Scottish volunteers – 34 percent of whom were identified as vegetarian – between the early 1990s and 2009. During that period, 1,235 volunteers developed heart disease. 169 of them died from it, while the remaining 1,066 either recovered from the disease or continued to suffer with it.
After adjusting for external factors such as social background, age, education, alcohol consumption, and smoking status, the researchers found that the vegetarians had a 32 percent lower risk of heart disease than the meat eaters. The vegetarians also tended to have a lower body mass index and a lower risk of developing diabetes.
“The results clearly show that the risk of heart disease in vegetarians is about a third lower than in comparable non-vegetarians,” said study author and deputy director of the university’s Cancer Epidemiology Unit Dr. Tim Key.
“Most of the difference in risk is probably caused by effects on cholesterol and blood pressure, and shows the important role of diet in the prevention of heart disease,” added study author Dr. Francesca Crowe.
Our bodies are not adapted to eating meat
The results of this new study shouldn’t surprise anyone who understands the anatomy of the human body. Indeed, most of humanity has subsisted on a vegetarian or near-vegetarian diet throughout recorded history, and this diet suits our physiology well: our teeth (including our incisor teeth) are blunt; our intestinal tract is extended rather than short; our stomach’s hydrochloric acid is often too weak to adequately digest meat and its parasites; our saliva is alkaline rather than acidic; and our hands are designed to pick fruit and till the earth, not capture prey.
While there is a time and place when eating animals is justified and even desirable (for instance, during survival situations or times when plant-based food sources are inadequate), most of us living in relative comfort and with access to a wide variety of foods have little need for semi-indigestible, acidic and pus-forming meats. Ultimately, this study by the University of Oxford is but the latest in a long line of studies that remind us why it is wise to listen to our body’s needs rather than the advice of the contemporary food industry.
Sources for this article include:
About the author:
Are Happy Gut Bacteria Key to Weight Loss?
By Moises Velasquez-Manoff | Mon Apr. 22, 2013 3:00 AM PDT
A few years before Super Size Me hit theaters in 2004, Dr. Paresh Dandona , a diabetes specialist in Buffalo, New York, set out to measure the body’s response to McDonald’s —specifically breakfast. Over several mornings, he fed nine normal-weight volunteers an egg sandwich with cheese and ham, a sausage muffin sandwich, and two hash brown patties.
Dandona is a professor at the State University of New York-Buffalo who also heads the Diabetes-Endocrinology Center of Western New York, and what he observed has informed his research ever since. Levels of a C-reactive protein, an indicator of systemic inflammation, shot up “within literally minutes.” “I was shocked,” he recalls, that “a simple McDonald’s meal that seems harmless enough”—the sort of high-fat, high-carbohydrate meal that 1 in 4 Americans eats regularly—would have such a dramatic effect. And it lasted for hours.
Inflammation comes in many forms. The swelling of a sprained ankle indicates repairing torn muscle and tendon. The redness and pain around an infected cut signifies the body’s repulsion of microbes. The fever, aches, and pains that accompany the flu represent a body-wide seek-and-destroy mission directed against an invading virus. They’re all essential to survival, the body’s response to a perceived threat or injury. But inflammation can also cause collateral damage, especially when the response is overwhelming—like in septic shock—or when it goes on too long.
Chronic, low-grade inflammation has long been recognized as a feature of metabolic syndrome , a cluster of dysfunctions that tends to precede full-blown diabetes and that also increases the risk of heart disease, stroke, certain cancers, and even dementia—the top killers of the developed world. The syndrome includes a combination of elevated blood sugar and high blood pressure, low “good” cholesterol, and an abdominal cavity filled with fat, often indicated by a “beer belly.” But recently, doctors have begun to question whether chronic inflammation is more than just a symptom of metabolic syndrome: Could it, in fact, be a major cause?
For Dandona, who’s given to waxing grandiloquent about the joys of a beer on the porch in his native Delhi, or the superb ice wines from the Buffalo region, the results presented a quandary. Food was a great pleasure in life. Why would Nature be so cruel, he wondered, and punish us just for eating?
Over the next decade he tested the effects of various foods on the immune system. A fast-food breakfast inflamed, he found, but a high-fiber breakfast with lots of fruit did not. A breakthrough came in 2007  when he discovered that while sugar water, a stand-in for soda, caused inflammation, orange juice—even though it contains plenty of sugar—didn’t.
The Florida Department of Citrus, a state agency, was so excited it underwrote a subsequent study, and had fresh-squeezed orange juice flown in for it. This time, along with their two-sandwich, two-hash-brown, 910-calorie breakfast, one-third of his volunteers—10 in total—quaffed a glass of fresh OJ. The non-juice drinkers, half of whom drank sugar water, and the other half plain water, had the expected response—inflammation and elevated blood sugar. But the OJ drinkers had neither elevated blood sugar nor inflammation. The juice seemed to shield their metabolism. “It just switched off the whole damn thing,” Dandona says. Other scientists have since confirmed that OJ has a strong anti-inflammatory effect.
Orange juice is rich in antioxidants like vitamin C, beneficial flavonoids, and small amounts of fiber, all of which may be directly anti-inflammatory. But what caught Dandona’s attention was another substance. Those subjects who ate just the McDonald’s breakfast had increased blood levels of a molecule called endotoxin. This molecule comes from the outer walls of certain bacteria. If endotoxin levels rise, our immune system perceives a threat and responds with inflammation.
Where had the endotoxin come from? One possibility was the food itself. But there was another possibility. We all carry a few pounds’ worth of microbes in our gut, a complex ecosystem collectively called the microbiota. The endotoxin, Dandona suspected, originated in this native colony of microbes. Somehow, a greasy meal full of refined carbohydrates ushered it from the gut, where it was always present but didn’t necessarily cause harm, into the bloodstream, where it did. But orange juice stopped that translocation cold.
Dandona’s ongoing experiments—and others like it—could upend much of we thought we knew about the causes of obesity, or just that extra pesky 10 pounds of flab. If what some scientists now suspect about the interplay of food and intestinal microbes pans out, it could revolutionize the $66 billion weight loss industry—and help control the soaring $2.7 trillion we spend on health care yearly. “What matters is not how much you eat,” Dandona says, “but what you eat.”
EVER SINCE THE DUTCH DRAPER Antonie van Leeuwenhoek first scrutinized his own plaque  with a homemade microscope more than three centuries ago and discovered “little living animalcules, very prettily a-moving,” we’ve known that we’re covered in microbes. But as new and cheaper methods for studying these microbes have become available recently, their importance to our health has grown increasingly evident. Scientists now suspect that our microbial communities contribute to a number of diseases, from allergic disorders like asthma and hay fever, to inflammatory conditions like Crohn’s disease, to cancer, heart disease, and obesity.
As newborns, we encounter our first microbes as we pass through the birth canal. Until that moment, we are 100 percent human. Thereafter, we are, numerically speaking, 10 percent human, and 90 percent microbe. Our microbiome contains at least 150 times more genes, collectively, than our human genome. Think of it as a hulking instruction manual compared to a single page to-do list.
As we mature, we pick up more microbes from breast milk, food, water, animals, soil, and other people. Sometime in childhood, the bustling community of between 500 and 1,000 species stabilizes. Some species are native only to humans, and may have been passed down within the family like heirlooms. Others are generalists—maybe they’ve hopped aboard from pets, livestock, and other animal sources.
Most of our microbes inhabit the colon, the final loop of intestine, where they help us break down fibers, harvest calories, and protect us from micro-marauders. But they also do much, much more. Animals raised without microbes essentially lack a functioning immune system. Entire repertoires of white blood cells remain dormant; their intestines don’t develop the proper creases and crypts; their hearts are shrunken; genes in the brain that should be in the “off” position remain stuck “on.” Without their microbes, animals aren’t really “normal.”
What do we do for our microbes in return? Some scientists argue that mammals are really just mobile digestion chambers for bacteria. After all, your stool is roughly half living bacteria by weight. Every day, food goes in one end and microbes come out the other. The human gut is roughly 26 feet in length. Hammered flat, it would have a surface area of a tennis court. Seventy percent of our immune activity occurs there. The gut has its own nervous system; it contains as many neurons as the spinal cord. About 95 percent of the body’s serotonin, a neurotransmitter usually discussed in the context of depression, is produced in the gut.
So the gut isn’t just where we absorb nutrients. It’s also an immune hub and a second brain. And it’s crawling with microbes. They don’t often cross the walls of the intestines into the blood stream, but they nevertheless change how the immune, endocrine, and nervous systems all work on the other side of the intestine wall.
Science isn’t always consistent about what, exactly, goes wrong with our microbes in disease situations. But a recurrent theme is that loss of diversity correlates with the emergence of illness. Children in the developing world have many more types of microbes than kids in Europe or North America, and yet generally develop allergies and asthma at lower rates than those in industrialized nations. In the developed world, children raised in microbially rich environments—with pets, on farms, or attending day care—have a lower risk of allergic disease than kids raised in more sterile environments.
Those who study human microbial communities fret that they are undergoing an extinction crisis similar to the one afflicting the biosphere at large—and that modern medicine may be partly to blame. Some studies find that babies born by C-section, deprived of their mother’s vaginal microbes at birth, have a higher risk of celiac disease, Type 1 diabetes, and obesity. Early-life use of antibiotics—which tear through our microbial ecosystems like a forest fire—has also been linked to allergic disease, inflammatory bowel disease, and obesity.
Which brings us to the question more and more scientists are asking: If our microbiota plays a role in keeping us healthy, then how about attacking disease by treating the microbiota? After all, our community of microbes is quite plastic. New members can arrive and take up residence. Old members can get flushed out. Member ratios can shift. The human genome, meanwhile, is comparatively stiff and unresponsive. So the microbiota represents a huge potential leverage point in our quest to treat, and prevent, chronic disease. In particular, the “forgotten organ,” as some call the microbiota, may hold the key to addressing our single greatest health threat: obesity.
PARESH DANDONA LEFT INDIA in 1966 for a Rhodes Scholarship at Oxford University. He became “the first colored guy,” he says, to head his unit at the University of London hospital. His bearing—heels together, back stiff, and an orator’s care with words delivered in a deep, sonorous voice—recalls a bygone era. He moved to Buffalo in 1991.
During those decades, the number of Americans considered obese nearly tripled. One-third of Americans are now considered overweight, and another third obese. Worldwide, one-fourth of humanity is too heavy, according to the World Health Organization. In 2011, the United Nations announced that for the first time ever, chronic diseases, most of which are linked to obesity, killed more people than infectious diseases. In the United States, obesity accounts for 20 percent of health care costs, according to Cornell University economists.
And the problems aren’t limited to the obese themselves: Children born to obese mothers have hardened arteries at birth, a risk factor for cardiovascular disease. They have a greater risk of asthma. Some studies suggest they’re more likely to suffer from attention deficit disorders and autism.
Why are we increasingly prone to obesity? The long-dominant explanation is simply that too little exercise and too many calories equals too much stored fat. The solution: more exercise and a lot more willpower. But there’s a problem with this theory: In the developed world, most of us consume more calories than we really need, but we don’t gain weight proportionally.
A pound of body fat contains roughly 3,500 calories. If you run a daily surplus of just 500 calories—the amount in a bagel with a generous serving of cream cheese—you should, judging by the strict calorie-in-must-equal-calorie-out model, gain a pound of fat per week. Most of us do run a surplus in that range, or even higher, but we either gain weight much more slowly, or don’t gain weight at all.
Some corpulent people, meanwhile, have metabolisms that work fine. Their insulin and blood sugar levels are within normal range. Their livers are healthy, not marbled with fat. And some thin people have metabolic syndrome, often signaled by a beer gut. They suffer from fatty liver, insulin resistance, elevated blood sugar, high blood pressure, and low-grade, systemic inflammation. From a public health perspective, these symptoms are where the real problem lies—not necessarily how well we fit into our jeans.
Here’s the traditional understanding of metabolic syndrome: You ate too much refined food sopped in grease. Calories flooded your body. Usually, a hormone called insulin would help your cells absorb these calories for use. But the sheer overabundance of energy in this case overwhelms your cells. They stop responding to insulin. To compensate, your pancreas begins cranking out more insulin. When the pancreas finally collapses from exhaustion, you have diabetes. In addition, you develop resistance to another hormone called leptin, which signals satiety, or fullness. So you tend to overeat. Meanwhile, fat cells, which have become bloated and stressed as they try to store the excess calories, begin emitting a danger signal—low-grade inflammation.
But new research suggest another scenario: Inflammation might not be a symptom, it could be a cause. According to this theory, it is the immune activation caused by lousy food that prompts insulin and leptin resistance. Sugar builds up in your blood. Insulin increases. Your liver and pancreas strain to keep up. All because the loudly blaring danger signal—the inflammation—hampers your cells’ ability to respond to hormonal signals. Maybe the most dramatic evidence in support of this idea comes from experiments where scientists quash inflammation in animals. If you simply increase the number of white blood cells that alleviate inflammation—called regulatory T-cells—in obese mice with metabolic syndrome, the whole syndrome fades away. Deal with the inflammation, it seems, and you halt the dysfunction.
Now, on the face of it, it seems odd that a little inflammation should have such a great impact on energy regulation. But consider: This is about apportioning a limited resource exactly where it’s needed, when it’s needed. When not under threat, the body uses energy for housekeeping and maintenance—and, if you’re lucky, procreation, an optimistic, future-oriented activity. But when a threat arrives—a measles virus, say—you reprioritize. All that hormone-regulated activity declines to a bare minimum. Your body institutes a version of World War II rationing: troops (white blood cells) and resources (calories) are redirected toward the threat. Nonessential tasks, including the production of testosterone, shut down. Forget tomorrow. The priority is to preserve the self today.
This, some think, is the evolutionary reason for insulin resistance. Cells in the body stop absorbing sugar because the fuel is required—requisitioned, really—by armies of white blood cells. The problems arise when that emergency response, crucial to repelling pillagers in the short term, drags on indefinitely. Imagine it this way. Your dinner is cooking on the stove. You’re paying bills. You smell smoke. You jump up, leaving those tasks half-done, and search for the fire before it burns down your house. Normally, once you put the fire out, you’d return to your tasks and then eat dinner.
But now imagine that you never find the fire, and you never stop smelling the smoke. You remain in a perpetual state of alarm. Your bills never get paid. You never eat your dinner. Your house smolders. Your life falls into disarray.
That’s metabolic syndrome. Normal function ceases. Aging accelerates. Diabetes develops. Heart attacks strike. The brain degenerates. Life ends early. And it’s all driven, in this understanding, by chronic, low-grade inflammation.
Where does the perceived threat come from—all that inflammation? Some ingested fats are directly inflammatory. And dumping a huge amount of calories into the bloodstream from any source, be it fat or sugar, may overwhelm and inflame cells. But another source of inflammation is hidden in plain sight, the 100 trillion microbes inhabiting your gut. Junk food, it turns out, may not kill us entirely directly, but rather by prompting the collapse of an ancient and mutually beneficial symbiosis, and turning a once cooperative relationship adversarial.
We’re already familiar with a version of this dynamic : cavities. Tooth decay is as old as teeth, but it intensified with increased consumption of refined carbohydrates, like sugar, just before and during the industrial revolution. Before cheap sugar became widely available, plaque microbes probably occupied the warm and inviting ecological niche of your mouth more peaceably. But dump a load of sugar on them, and certain species expand exponentially. Their by-product—acid—which, in normal amounts, protects you from foreign bacteria—now corrodes your teeth. A once cooperative relationship becomes antagonistic.
Something similar may occur with our gut microbes when they’re exposed to the highly refined, sweet, and greasy junk-food diet. They may turn against us.
A DECADE AGO, microbiologists at Washington University in St. Louis noticed that mice raised without any microbes, in plastic bubbles with positive air pressure, could gorge on food without developing metabolic syndrome  or growing obese. But when colonized with their native microbes, these mice quickly became insulin resistant and grew fat, all while eating less food than their germ-free counterparts.
The researchers surmised that the microbes helped the rodents harvest energy from food. The mice, which then had more calories than they needed, stored the surplus as fat. But across the Atlantic, Patrice Cani  at the Catholic University of Louvain in Brussels, Belgium, suspected that inflammation contributed, and that the inflammation emanated from native microbes.
To prove the principle, he gave mice a low dose of endotoxin , that molecule that resides in the outer walls of certain bacteria. The mice’s livers became insulin resistant; the mice became obese and developed diabetes. A high-fat diet alone produced the same result: Endotoxin leaked into circulation; inflammation took hold; the mice grew fat and diabetic. Then came the bombshell. The mere addition of soluble plant fibers  called oligosaccharides, found in things like bananas, garlic, and asparagus, prevented the entire cascade—no endotoxin, no inflammation, and no diabetes.
Oligosaccharides are one form of what’s known as a “prebiotic”: fibers that, because they make it all the way to the colon intact, feed, as it were, the bacteria that live there. One reason we’ve evolved to house microbes at all is because they “digest” these fibers by fermenting them, breaking them down and allowing us to utilize their healthful byproducts, like acetic acid, butyric acid, B vitamins, and vitamin K.
Cani had essentially arrived at the same place as Dandona with his freshly squeezed orange juice. Only his controlled animal experiments allowed a clearer understanding of the mechanisms. Junk food caused nasty microbes to bloom, and friendly bugs to decline. Permeability of the gut also increased, meaning that microbial byproducts—like that endotoxin—could more easily leak into circulation, and spur inflammation. Simply adding prebiotics enjoyed by a select group of microbes—in this case, Bifidobacteria—kept the gut tightly sealed, preventing the entire cascade. The fortified bacteria acted like crowd-control police, keeping the rest of the microbial mob from storming the barrier.
“If we take care of our gut microbiota, it will take care of our health,” Cani says. “I like to finish my talks with one sentence: ‘In gut we trust.'”
So our sweet and greasy diet—almost certainly without evolutionary precedent—doesn’t just kill us directly: It also changes gut permeability and alters the makeup of our microbial organ. Our “friendly” community of microbes becomes unfriendly, even downright pathogenic, leaking noxious byproducts where they don’t belong. H.G. Wells would be proud of this story—the mighty Homo sapiens felled by microscopic life turned toxic by junk food. It’s nothing personal; the bugs that bloom with an energy-dense diet may act in their own self-interest. They want more of that food sweet, fatty food on which they thrive.
AROUND THE TIME when Paresh Dandona began puzzling over the immune response to a fast-food breakfast, a Chinese microbiologist named Liping Zhao was realizing that he needed to change how he ate, or he might drop dead. He was 44 pounds overweight, his blood pressure was elevated, and his “bad” cholesterol was high.
He caught wind of the studies at Washington University in St. Louis suggesting that microbes were central to obesity. The research jibed with ancient precepts in Chinese medicine that viewed the gut as central to health. So Zhao decided on a hybridized approach—some 21st-century microbiology topped with traditional Chinese medicine.
He changed his diet to whole grains, rich in those prebiotic fibers important for beneficial bacteria. And he began regularly consuming two traditional medicinal foods thought to have such properties: bitter melon and Chinese yam.
Zhao’s blood pressure began normalizing and his “bad” cholesterol declined. Over the course of two years, he lost 44 pounds. He sampled his microbes throughout. As his metabolism normalized, quantities of a bacterium calledFaecalibacterium prausnitzii increased in his gut. Was its appearance cause or consequence? Others have observed that this bacterium is absent in people suffering from inflammatory diseases, such as Crohn’s disease, as well as Type 2 diabetes. Scientists at the University of Tokyo have shown that colonizing mice with this bacterium and its relatives—called “Clostridium clusters”—protects them against colitis. But still, evidence of causation was lacking.
Then one day in 2008, a morbidly obese man walked into Zhao’s lab in China . The 26-year-old was diabetic, inflamed, had high bad cholesterol, and elevated blood sugar. No one in his immediate family was heavy, but he weighed 385 pounds.
Zhao noticed something odd about the man’s microbes. Thirty-five percent belonged to a single, endotoxin-producing species called Enterobacter cloacae. So he put the man on a version of his own regimen—whole grains supplemented with other prebiotics. As treatment progressed, the Enterobacter cloacae declined, as did circulating endotoxin and markers of inflammation.
After 23 weeks, the man had lost 113 pounds. That bacterial bloom had receded to the point of being undetectable. Counts of anti-inflammatory bacteria—microbes that specialize in fermenting nondigestible fibers—had increased. But could Zhao prove that these microbial changes caused anything? After all, the regimen may have simply contained far fewer calories than the patient’s previous diet.
So Zhao introduced the Enterobacter into mice. They developed endotoxemia, fattened up and became diabetic—but only when eating a high fat diet. Mice colonized with bifidobacteria and fed a high fat diet, meanwhile, remained lean, as did germ-free mice. The enterobacter was evidently unique, an opportunist. Aided by a high fat diet, the microbe appeared able to hijack the metabolism of both mice and man.
Zhao, who related his own story to Science  last year, has repeated a version of this regimen in at least 90 subjects, achieved similar improvements, and has more than 1,000 patients in ongoing trials. He declined to be interviewed for this article, saying that the response to his research, both by press and individuals seeking advice, had been overwhelming. “I receive too many emails to ask for help but I can not provide much,” he wrote in an email. “I feel very bad about this and would like to concentrate on my research.”
Other researchers have tried an even more radical approach to treating the microbiome: the fecal transplant. It was originally developed to treat the potentially life-threatening gut infection caused by the bacterium Clostridium difficile. Studies so far suggest that it’s 95 percent effective in ousting C. diff. and has no major side effects. “Fecal engraftment” is now being considered a method for rebooting microbiota generally. Scientists at the Academic Medical Center in Amsterdam mixed stool from lean donors with saline solution and, via a tube that passed through the nose, down the throat and past the stomach, introduced the mixture to the small intestine of nine patients with metabolic syndrome. Control subjects received infusions of their own feces.
Those who received “lean” microbes saw improvements in insulin sensitivity , though they didn’t lose weight and saw the improvements disappear within a year. But Max Nieuwdorp, senior author on the study, aims to conduct the procedure repeatedly to see if the “lean” microbes will stick. And when he’s identified which are important, he hopes to create an anti-obesity “probiotic” to be taken orally.
Probiotics are just bacteria thought to be beneficial, like the lactobacilli and other bacteria in some yogurts. In the future probiotics might be bacteria derived from those found in Amazonian Indians, rural Africans, even the Amish—people, in other words, who retain a microbial diversity that the rest of us may have lost. Already, the literature suggests that a gold rush has begun—a flood of what you might call “fecoprospectors” seeking to catalog and preserve the diversity and richness of the ancestral microbiota before it is lost in the extinction wave sweeping the globe.
Ultimately, the strongest evidence to support microbial involvement in obesity may come from a procedure that, on the face of it, has nothing to do with microbes: gastric bypass surgery. The surgery, which involves creating a detour around the stomach, is the most effective intervention for morbid obesity—far more effective than dieting.
Originally, scientists thought it worked by limiting food consumption. But it’s increasingly obvious that’s not how the procedure works. The surgery somehow changes expression of thousands of genes in organs throughout the body, resetting the entire metabolism. In March, Lee Kaplan , director of the Massachusetts General Hospital Weight Center in Boston, published a study in Science Translational Medicine showing a substantial microbial contribution to that resetting .
He began with three sets obese mice, all on a high-fat diet. The first set received a sham operation—an incision in the intestine that didn’t really change much, but was meant to control for the possibility that trauma alone could cause weight loss. These mice then resumed their high fat diet. A second set also received a sham operation, but was put on a calorically restricted diet. The third group received gastric bypass surgery, but was then allowed to eat as it pleased.
As expected, both the bypass mice and dieted mice lost weight. But only the bypass mice showed normalization of insulin and glucose levels. Without that normalization, says Kaplan, mice and people alike inevitably regain lost weight.
To test the microbial contribution to these outcomes, Kaplan transplanted the microbiota from each set to germ-free mice. Only rodents colonized with microbes from the bypass mice lost weight, while actually eating more than mice colonized with microbes from the other groups.
In humans, some studies show a rebound of anti-inflammatory bacteria after gastric-bypass surgery. Dandona has also noted a decline in circulating endotoxin after the procedure. “I would never argue, and won’t argue, that all the effects of the gastric bypass can be transferred by the microbiota,” says Kaplan. “What we’ve found is the first evidence that any can. And these ‘any’ are pretty impressive.” If we understand the mechanism by which the microbiota shifts, he says, perhaps we can induce the changes without surgery.
NOW, NOT EVERYONE ACCEPTS that inflammation drives metabolic syndrome and obesity. And even among the idea’s proponents, no one claims that all inflammation emanates from the microbiota. Moreover, if you accept that inflammation contributes to obesity, then you’re obligated to consider all the many ways to become inflamed. The odd thing is, many of them are already implicated in obesity.
Particulate pollution from tailpipes and factories, linked to asthma, heart disease, and obesity, is known to be a cause of inflammation. So is chronic stress. And risk factors may interact with each other: In macaque troops, the high-ranking females, which experience less stress, can eat more junk food without developing metabolic syndrome than the more stressed, lower-ranking females. Epidemiologists have made similar observations in humans. Poorer people suffer the consequences of lousy dietary habits more than do those who are wealthier. The scientists who study this phenomenon call it “status syndrome.”
Exercise, meanwhile, is anti-inflammatory, which may explain why a brisk walk can immediately improve insulin sensitivity. Exercise may also fortify healthy brown fat, which burns off calories rather than storing them, like white fat does. This relationship may explain how physical activity really helps us lose weight. Yes, exercise burns calories, but the amount is often trivial. Just compensating for that bagel you ate for breakfast—roughly 290 calories—requires a 20-minute jog. And that’s not counting any cream cheese. Sleep deprivation may have the opposite effect, favoring white fat over brown, and altering the metabolism.
Then there’s the brain. Michael Schwartz , director of the Diabetes and Obesity Center of Excellence at the University of Washington in Seattle, has found that the appetite regulation center of the brain—the hypothalamus—is often inflamed and damaged in obese people . He can reproduce this damage by feeding mice a high-fat diet; chronic consumption of junk food, it seems, injures this region of the brain. Crucially, the brain inflammation precedes weight gain, suggesting that the injury might cause, or at least contribute to, obesity. In other words, by melting down our appetite control centers, junk food may accelerate its own consumption, sending us into a kind of vicious cycle where we consume more of the poison wreaking havoc on our physiology.
Of course there’s a genetic contribution to obesity. But even here, inflammation rears its head. Some studies suggest that gene variants that increase aspects of immune firepower are over-represented among obese individuals. In past environments, these genes probably helped us fight off infections. In the context of today’s diet, however, they may increase the risk of metabolic syndrome.
Whether inflammation drives obesity or just contributes, how much of it emanates from our microbiota, or even whether it causes weight gain, or results from it—these are still somewhat open questions. But it is clear that chronic, low-grade inflammation, wherever it comes from, is unhealthy. And as Dandona discovered all those years ago, food can be either pro- or anti-inflammatory. Which brings us back to the question: What should we eat?
FIFTY YEARS AGO, due to the perceived link with heart disease, nutritionists cautioned against consuming animal fats and recommended hydrogenated vegetable oils, such as margarine, instead. Alas, it turned out that these fats may encourage the formation of arterial plaques, while some fats that were discarded—in fish and olive oil, for example—seem to prevent cardiovascular disease and obesity.
As people unwittingly cut out healthy fats, they compensated by consuming more sugar and other refined carbohydrates. But a high-sugar diet can produce endotoxemia, fatty liver, and metabolic syndrome in animals. So that’s yet another reason to avoid refined, sugary foods.
What about popular weight loss regimes, like the Atkins diet, that emphasize protein? In a 2011 study  by scientists at the University of Aberdeen, in Scotland, 17 obese men were given a high-protein, low-carb diet. It prompted a decline of anti-inflammatory microbes, whose fermentation byproducts are critical to colonic health, and produced a microbial profile associated with colon cancer. So although it may prompt rapid weight loss, a high-protein, low-carb diet may predispose people to colon cancer. In the rodent version of this experiment, the addition of a prebiotic starch blunted the carcinogenic effect. Again, it’s not only what’s present in your diet that matters, but also what’s absent.
So, should we sprinkle a packet of fiber on our cheeseburger? Dandona has looked at this possibility and says that though this study has not yet been published, he’s found that packeted fiber does, when eaten with a fast-food meal, soften the food’s inflammatory effects. Fast-food companies could, in theory, pack their buns full of prebiotics, shielding their customers somewhat from metabolic syndrome.
But that’s not really what Dandona or anyone else is advocating. The pill approach—the idea that we can capture a cure in a gel cap—may be part of what got us in trouble to begin with. Natural variety and complexity have their own value, both for our own bodies and for our microbes. This may explain why orange juice, which contains plenty of sugur, doesn’t have inflammatory effects while a calorically equivalent quantity of sugar water does. Flavonoids, other phytochemicals, vitamins, the small amount of fiber it carries, and other things we have yet to quantify may all be protective.
To that end, consider a study by Jens Walter  (PDF), a scientist at the University of Nebraska-Lincoln. He supplemented the diet of 28 volunteers with either brown rice, barley, or both. Otherwise, they continued eating their usual fare. After four weeks, those who consumed both grains saw increased counts of anti-inflammatory bacteria, improved insulin sensitivity, and reduced inflammation—more so than subjects who just had one grain. Walter doesn’t think it’s an accident that those who ate both barley and brown rice saw the greatest improvement. The combination likely presented microbes with the largest array of fermentable fibers.
Scientists are also intensely interested in concocting “synbiotics,” a mixture of probiotic bacteria and the prebiotic fibers that feed them. This type of combination may already exist in staple dishes and garnishes, from sauerkraut to kefir, in traditional cuisines the world over. In theory, such unpasteurized, fermented foods that retain their microbial communities are a health-producing triple whammy, containing prebiotic fibers, probiotic bacteria, and healthful fermentation byproducts like vitimins B and K. A smattering of recent studies suggest that embracing such grub could protect against metabolic syndrome. In one monthlong trial on 22 overweight South Koreans , unpasteurized fermented kimchi, which is made from cabbage, improved markers of inflammation and caused very minor decreases in body fat. Fresh, unfermented kimchi also helped, but not as much. In another double-blind, placebo-controlled study on 30 South Koreans , a pill of fermented soybean paste eaten daily for 12 weeks decreased that deadly visceral fat by 5 percent. Triglycerides, a risk factor for heart attacks, also declined. An epidemiological study, meanwhile, found that consumption of rice and kimchi cut the odds of metabolic syndrome. It all hints at a future where sauerkraut, kimchi, sour pickles, and other fermented foods that contain live microbial cultures do double duty as anti-obesity medicine.
So what else to eat? Onions and garlic are especially rich in the prebiotic fiber inulin, which selectively feeds good bacteria within. Potatoes, bananas, and yams carry loads of digestion-resistant starches. Apples and oranges carry a healthy serving of polysaccharides (another form of prebiotic). Nuts and whole grains do as well. Don’t forget your cruciferous vegetables (cabbage, broccoli, and cauliflower) and legumes. There’s no magic vegetable. Yes, some plant products are extra rich in prebiotics—the Jerusalem artichoke, for example—but really, these fibers abound in plants generally, and for a simple reason: Plants store energy in them. That’s why they’re resistant to degradation. They’re designed to last. (For more on what foods to eat, see “Should I Take A Probiotic? ”)
The very qualities that improve palatability and lengthen shelf life—high sugar content, fats that resist turning rancid, and a lack of organic complexity—make refined foods toxic to your key microbes. Biologically simple, processed foods may cultivate a toxic microbial community, not unlike the algal blooms that result in oceanic “dead zones.”
In fact, scientists really do observe a dead zone of sorts when they peer into the obese microbiota. Microbes naturally form communities. In obese people, not only are anti-inflammatory microbes relatively scarce, diversity in general is depleted, and community structure degraded. Microbes that, in ecological parlance, we might call weedy species—the rats and cockroaches of your inner world—scurry around unimpeded. What’s the lesson? Junk food may produce a kind of microbial anarchy. Opportunists flourish as the greater structure collapses. Cooperative members get pushed aside. And you, who both contain and depend on the entire ecosystem, pay the price.
Is Your Medicine Vegan? Probably Not
Heparin is an anticoagulant and the prescription version is made from pig, raising concerns for vegans.
Go looking for animal products, and apparently you will find them everywhere.
That’s the takeaway from the book Veganissimo A to Z, recently translated into English for the first time. What’s veganissimo? It’s veganism of the highest order, according to the German authors Reuben Proctor and Lars Thomsen, who call themselves “professional vegans.” (Is veganism a healthful way to eat? Sorry, we’re not going there in this post.)
Proctor and Thomsen, who’ve been vegan since 2000 and 1990, respectively, are willing to avoid animal products on ethical grounds at nearly all costs. And a perusal of their guide to more than 2,500 substances is enough to give even a non-vegan a bout of vicarious anxiety — the byproducts of dead animals, it seems, are lurking in everything from diet supplements and medicine to sporting goods and electronics.
When it comes to pharmaceuticals, the authors say, there’s a surprising amount of animal in many of those pills in your medicine cabinet. And that can present vegans with serious quandaries, pitting their health against their ideals.
“Medicine is one of the more difficult products for vegans to avoid, especially if something is life-threatening,” Proctor tells Shots. “How far are you prepared to go for your own convictions?”
The most common animal derivative in the medicine cabinet is lactose, which is used as a carrier, stabilizer or to add bulk. And if you want to get technical about it (and Proctor’s book certainly does), you’ll learn that gelatin (derived from the skin and bone of cattle and pigs) shows up in many capsules, pills and tablets.
Your pills might also be bound with insect-based shellac or magnesium stearate, a substance based on fatty acids that can come from animals. And if pills have a pinkish or reddish tint, it could be from cochineal, or carmine, a red dye made from crushed insects. (Recall, if you will,that brouhaha over Starbucks’ use of the dye to color its Strawberry and Crème Frappucinos.)
According to Proctor, vegans also have to worry about active ingredients in other drugs like insulin, anticoagulents like heparin, amino acid infusions, and hormone preparations.
“Finding vegan alternatives to such products can sometimes be very difficult, or even entirely unsuccessful,” he writes.
But Proctor managed to be fairly resourceful when he had to go into surgery last year. When he learned that he would need heparin, an anticoagulant made from the intestinal mucous membranes of pigs, he asked whether he could use fondaparinux, a synthetic substitute, instead. Yes, his doctor told him, the substitution was technically possible — but it would also increase the risk of hemorrhage.
“So I had to make a compromise and use the animal anticoagulant for 24 hours,” he says. “I did not like it all, but it was a question of life or death.”
Though Proctor says there are many more vegan food and cosmetics products on the market these days, vegan medicine is a tougher sell to companies.
“I doubt the pharmaceutical industry is interested,” he says. “They have a totally different paradigm … They don’t have qualms about using animals for testing or in products.”
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My 12 year old wants to become a vegetarian. How can I support her but ensure she is getting proper nutrition?
A vegan diet is better not worse for a 12 year old.
The only things to remember: Get B-12. Put the B-12 dots under your tongue once a week. Also buy nutritional yeast, which tastes very cheesy. Most meat eaters are deficient in B-12.
Also, buy flax seeds and flax oil, or hemp oil. We all need Omega 3 oils. I eat flax seed like peanuts. You can put them in soup. Most meat eaters do not get enough Omega 3.
An unhealthy person with failing organs might need DHA, only found in fish and algae (which is where the fish get it). www.nutru.com. A healthy person can convert omega 3 to DHA.
Sprouting is good. Sprouted wheat, lentils, mung beans.
And eat lots of greens. Plant a garden and grow greens.
Quit all milk products. ALL. www.notmilk.com. Milk is a lie.
And buy my book: www.WhatToServeAGoddess.com. Very good recipes and techniques.
Sign up for my mailing list. There is a link here: http://mortgage-modification-attorney.com/overview/about-us/sign-emails/
Be careful what you buy, says the Observer’s wine writer – and try his six recommended bottles
To a facarnivore like me, some wines seem explicitly designed to put off vegetarians. The syrahs of the northern Rhône, for example, often have a note of bacon fat, pinot noir from Burgundy frequently has a gamey edge and a whiff of the farmyard, and Argentinian malbec is often described simply as meaty.
Apart from what might be their own revulsion, in many cases there’s nothing to stop a committed vegetarian drinking wines that taste, to use another wonderful wine term, “animal”. An increasing number of wines available in the UK are suitable for vegetarians; Tesco, the UK’s largest wine retailer, puts the figure in its own range at more than 50%, although significantly fewer are suitable for vegans.
If that phrase – suitable for vegetarians – made you stop short a moment, I don’t blame you. After all, apart from tasting notes, what does a product that is supposed to be no more than fermented grape juice have to do with animal products? Well, quite a lot as it happens.
The problem, if you’re a non-carnivore, starts with what takes place at the end of the winemaking process. Most winemakers choose to clarify and stabilise their wines before they are bottled by using a practice known as fining. There are sound reasons for doing this: fining a wine not only makes a wine look clear, it also lowers the risk that it will take on unwanted flavours and aromas in the bottle before it is opened.
But it’s the products used in the fining process that create a potential moral hazard for vegetarians. Though bull’s blood, a traditional fining agent, was banned by the EU after the BSE crisis, a number of animal-derived products are still permitted for the production of wine sold in Europe. Among the most prevalent are isinglass (fish bladders), gelatin, casein (milk protein) and albumen (egg whites).
What complicates the issue further is that there is no obligation for winemakers to state whether they’ve used animal products on their labels. Which means that in many retailers or restaurants you have no idea whether or not a wine has been fined, or whether the fining agent was a veggie-friendly alternative (the clay-derived bentonite).
Things are getting easier for vegetarian wine drinkers, however. A useful place to start is veggiewines.co.uk – an amateur labour of animal love that has a long list of vegetarian and vegan wines (and beers, spirits and mixers) available in the UK.
Supermarkets are also increasingly savvy. The Co-op is the most transparent, and its back-labels clearly state both the list of “ingredients” in the wine, and whether it is suitable for vegetarians and vegans. Tesco, Marks & Spencer and Sainsbury’s all state whether a wine is vegetarian or vegan, as does Asda for its own-label wines.
Outside the mainstream, the organic wine specialist Vintage Roots has a number of clearly flagged vegetarian and vegan options, while many of the wines at Les Caves de Pyrène (01483 554 750) and Artisan Wines (01244 851 557) are produced without fining or filtration.
Six vegetarian or vegan wines
Dr L Riesling, Ernie Loosen, Mosel Valley, Germany 2008 (£6.99, Majestic; £4.98 as part of a case; vegetarian)
A delightfully floral, light (under 9% alcohol) zippy Riesling. It’s got quite a lot of sugar, but the acidity means you’ll never notice.
Altos del Condor Sauvignon Gris, Trapiche Vineyards, Argentina 2009
(Marks & Spencer; £6.99, vegan)
Rounded, nicely nutty, fresh white from top Argentinian winemaker Daniel Pi.
Viñedos Organicos Emiliana, Coyam, Colchagua Valley, Chile 2006
(£13.50, Vintage Roots, vegan)
A stunning, biodynamically produced red blend of four grape varieties; one of Chile’s very best wines.
Jean-Luc Colombo Les Gravières Crozes-Hermitage, Rhône Valley, France 2007 (£13.49, Waitrose Wine Direct, vegetarian)
Beautifully pure, precise but powerful Syrah with a core of dark fruit.
Cuvée Chasseur, Vin de Pays de l’Hérault, France, 2009 (£3.79, Waitrose, vegan)
Juicy, unpretentious, but extremely drinkable southern French red blend.
Tesco Finest Palestra Rueda Verdejo, Spain, 2009 (£6.99, Tesco; vegetarian)
Powerfully pungent, grapefruit-inflected modern Spanish white.