Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 16, 1994 TAG: 9403160148
SECTION: EXTRA PAGE: 1 EDITION: METRO
SOURCE: By Almena Hughes staff writer
DATELINE: LENGTH: Long
"It's a pleasure to clean up when you don't have all that yucky grease," one nonmeat eater said. Another, who lost the entire contents of her freezer during recent power outages, estimated that her total loss was about $20.
According to the Farm Animal Reform Movement, which sponsors the meatout, more than 30 million Americans acknowledge having explored a meatless diet. Businesses are accordingly responding with numerous products to simplify meat-free living.
For example, new whey-based Nature's Select is being offered as an alternative to people who, because of lactose-intolerance, have typically substituted soy- or rice-based beverages for animal milk. The powdered formula, made from a part of the milk protein that is a byproduct of cheese-making, has 35 percent less lactose than milk, a 20 percent higher protein efficiency rating than milk, 2 grams of fat per 8-ounce serving and a host of other beneficial qualities, not the least of which is good taste - at least in the chocolate flavor, which I sampled. A 2-pound canister, which makes about 21/2 gallons of beverage, costs $19.95 for "original" flavor or $22.95 for chocolate and can be ordered by calling (800) 748-8288.
People who can't or won't consume dairy products are promised a host of dairy-cheese alternatives, such as Boursin Cheeze, Eggplant Parmagiano Stew, Port Wine Uncheese or Caraway Edam Fondue, in Joanne Stepaniak's "The Uncheese Cookbook" ($11.95, The Book Publishing Company). Candia Lea Cole's innovative and informative "Not Milk...Nut Milks!" ($7.95, Woodbridge Press) offers 40 original and creative almond, cashew, pecan, pine nut, walnut, pumpkin seed, sesame seed and sunflower seed milks, as well as a brief directory for locating ingredients.
People who think that meatless cooking is too time-consuming will find spare time on their hands after following the 140 egg- and dairy-free recipes - most requiring less than 15 minutes preparation time - in Polly Pitchford and Delia Quigley's light-hearted "Cookin' Healthy With One Foot Out the Door ($8.95, The Book Publishing Company). The book is chock full of short cuts for planning, stocking the pantry, mixing and matching ingredients to make new combinations, as well as insight into vegetarian eating. One caveat: You need to like tofu to love this book, because about one-fourth of its recipes contain it.
If you're daunted by the prospect of vegetarian cooking, Nava Atlas's easy-going approach in ``Vegetariana: A Rich Harvest of Wit, Lore and Recipes'' (revised edition, $14.95, Little Brown and Co.) will take out the intimidation. Atlas, who also wrote "Vegetarian Celebrations" and "Soups for All Seasons," in this newest book dishes up liberal servings of humor, food folklore and whimsical drawings. Her advice for meatfree sampling: "Start with familiar foods that you love" ... and go from there.
Cutting meat out automatically cuts the fat in meals. But if you're not careful, it can creep right back, even in vegetarian diets. Dieticians Mary Clifford's and Suzanne Havala's "Simple, Lowfat & Vegetarian" ($14.95, The Vegetarian Resource Group) shows how to reduce the fat in food choices while dining out, cooking at home, traveling or eating ethnic. The book includes grocery store strategies, tips for smart shopping and suggested shopping lists, simple explanations of the new food labels, tips on weight control and before and after examples to help you de-fat your own favorite recipes.
Clifford, who lives in Roanoke, will sign copies of her book at the Roanoke Natural Foods Co-Op on Grandin Road in Roanoke on Saturday starting at 11 a.m. She was among several local experts on meat-free eating whom we tapped for recipes and insights to help mark the meatout. Here's what they had to say:
MARY CLIFFORD - Dietician, Community Hospital; advisor to The Vegetarian Resource Group; co-founder of the Virginia Vegetarian Society; co-author "Simple, Lowfat & Vegetarian." Vegan (eats no meat, dairy or eggs) about 14 years.
"I chose the stuffed pizza recipe because with most people's schedules today, things need to be easy. This is easy to make, you can adapt the recipe to whatever you have in the fridge, it's low-fat and everyone loves pizza."
Favorite cookbooks: John Robbins' "May All Be Fed" and Marilyn Diamond's "Fit For Life Kitchen."
Best cooking tip: Experiment with spices and stocks to replace the strong flavor of meat. Don't worry about being a "strict" vegetarian; just eat more like a vegetarian as often as you can."
MARY HARSHFIELD - Consulting dietician for Dialysis Resources Inc., Roanoke. Lacto-ovo vegetarian (occasionally eats dairy products and eggs) about 17 years.
"This groundnut stew is good for using vegetables that a lot of us don't include enough of in our diets, such as okra and cabbage. It incorporates a lot of winter vegetables that are cruciferous and high in Vitamin A. The flavors are interesting and exciting, so everyone, not just vegetarians, would like it."
Favorite cookbooks: Laurel Robertson's "Laurel's Kitchen" and all of Mollie Katzen's books, especially "Still Life With Menu." "Simply Vegan" for things to prepare quickly.
Best tip: Cook more dried beans than you need and freeze the extras in 2-cup portions for future use. Have some quick ingredients on hand like textured vegetable protein or mixes. If you do breads, set aside a block of time and do your baking for the week all at once.
SALLY KELLY - Co-founder, The Eden Way Place, Roanoke; co-instructor of periodic classes in meatless cooking offered at The Eden Way Place; health educator. Vegan (eats no meat, dairy or eggs) about 18 years.
"I chose the meatless chili, which is the one we serve at The Eden Way Place, because it is simple enough for people to try. It's fast to prepare, or you can put it together ahead of time. It keeps well, and it's also a main ingredient in Eden Way's taco salad, where it's served over crushed tortilla chips and salad with guacamole or soy sour cream."
Favorite cookbooks: Rocky Mount Seventh Day Adventist Church's "Seasoned With Love" (which contains many of The Eden Way Place's recipes and sells for $9.95 at the restaurant) and Country Life Restaurants' "Country Life Vegetarian Cookbook."
Best tip: To cut fat, use a nonstick skillet and saute in water instead of oil. Use just enough water to cover the bottom of the skillet and either stay with the pan to make sure the water doesn't evaporate, or put a lid on it and let the ingredients sort of steam.
NANCY MAURELLI - Food writer; cooking instructor; cook/hostess of Monday Night Supper Club, Mondays, 5:30-7 p.m. at The Healing Light Center, 19 Albemarle St. S.E., Roanoke. Semi-vegetarian about five years.
"My Grandmother Alessi made us 's'getti soup' when we were kids.... Us kids slurped it up with abandon. This linguine dish tries to approximate the flavors of that favorite childhood dish. It uses seasonal produce and presents pasta without the traditional tomato sauce."
Favorite cookbooks: Brother Ron Pickarski's "Friendly Foods" and Annemarie Colbin's "The Natural Gourmet."
Best tip: If you're sensitive to lactose, try soy milk as a beverage and for cooking. Also, keep a jar of water with kombu sea vegetable (available at Asian markets and natural foods stores) in it in the refrigerator. Use the liquid for cooking beans to make them more digestible or use it for steam frying, thinning sauces or other places where liquid is required, to add extra minerals.
EVIE ROBISON - Co-owner Wildflour Cafe and Catering, Towers Mall, Roanoke, and Buck Mountain Grill, Blue Ridge. Semi-vegetarian.
"This Greek-style salad is easy to prepare. It's light yet filling and makes a nice meal in itself, served with a good bread."
Favorite cookbooks: Mollie Katzen's "Moosewood Cook Book," "The Enchanted Broccoli Forest" and especially "Still Life With Menu."
Best tip: Use the liquid from cooking dried beans to add richness and vitamins to stocks and sauces.
EDIE SCHUMACHER - Co-owner Annie Kay's Whole Foods, Blacksburg and Radford. Semi-vegetarian, eating some seafood, milk and eggs for about nine years.
"This baked tofu is a very popular item at the restaurant. Some people turn the tofu to brown it on all sides. Some let it cook until it gets kind of crispy. It's easy and very flavorful."
Favorite cookbook: Mollie Katzen's "Still Life With Menu."
Best tip: A pressure cooker really cuts the time it takes to cook things like dried beans. Cook double quantities, especially of basics like rice, so that they're always ready.
\ Recipes for: Meatless chili\ Colorful cabbage salad\ Yogurt dill dressing\ Marinated baked tofu\ Pure and sweet almond milk\ Greek pasta salad\ Peanut butter chews\ Groundnut stew\ Linguine dell nonna\ Vegetable stuffed pizza\ Stuffed green pepper\ Mostarella cheeze
by CNB