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A sampling of articles and columns from the September/October, 1995, issue of The Vegetarian Journal, published by the Vegetarian Resource Group.


By Jacqueline Dunnington

Double your investment in health and pleasure. Stuff vegetables with vegetable- based fillings and enjoy the ultimate in gourmet dining.

(Serves 4)

Enjoy this hearty dish.

2 large acorn squash
1 cup cooked, finely-chopped spinach
1 large yellow onion, finely chopped
1 Tablespoon olive oil
1/2 cup fine bread crumbs or wheat germ
Salt or salt substitute and freshly-cracked pepper to taste
Generous dash of nutmeg

Preheat oven to 375 degrees.

Halve squash at width, remove top stem, and discard seeds. Set aside.

In a skillet sauté onions in oil until clear. Combine with all other stuffing ingredients and seasonings.

Fill squash shells with mixture. Set halves into deep oven-proof dish, add 2-3 inches of water, cover with foil, and bake 40 minutes at 375 degrees or until soft.

Total Calories Per Serving: 238
Fat: 4 grams

(Serves 4)

This dish is well worth the effort to make.

2 medium eggplants
2 Tablespoons olive oil
1 large onion, finely chopped
1 clove garlic, crushed
2 large whole tomatoes, peeled and cut in small wedges
1/4 cup finely-snipped chives
1/2 cup plain bread crumbs
1/2 teaspoon each dried crushed basil, oregano, and thyme
Salt or salt substitute to taste
Pepper, freshly cracked, to taste
2-1/2 cups tomato juice
2 Tablespoons freshly-minced parsley

Preheat oven to 375 degrees.

Slice eggplants in half lengthwise. Remove pulp, leaving 1/2" layer on outer shell. Chop 1 cup pulp. In a skillet, sauté onion and garlic in oil along with tomato wedges and chopped eggplant. Stir often, until all vegetables are soft. Mix in chives, bread crumbs, and all seasonings. Stuff shells and arrange in oven-proof dish. Pour tomato juice into bottom of pan. Bake about 30 minutes, basting with juice to keep moist.

Garnish with parsley. Total Calories Per Serving: 257
Fat: 8 grams

(Serves 4)

This dish looks beautiful as a centerpiece.

4 large green or red bell peppers
1 Tablespoon corn oil
1/2 cup onions, finely chopped
1 clove garlic, crushed
1/2 cup cream-style corn
1/2 cup corn kernels
1/2 cup dry corn bread or corn tortillas, crumbled
1/4 cup freshly-minced parsley
1 Tablespoon red chili powder
Salt or salt substitute, to taste
Pepper, freshly cracked, to taste
2 cups vegetable broth

Preheat oven to 375 degrees.

Fill a large kettle to at least half full and bring water to rolling boil. Slice off a top "lid" from each pepper and scrape insides clean. Plunge shells into water, parboil for 2 minutes, remove from water with care, invert on towels, and drain.

In a skillet, sauté onions and garlic until soft. Cool slightly and combine with all other stuffing ingredients and seasonings. Stuff peppers with mixture and set in baking pan. Bake about 40 minutes covered and 10 minutes uncovered at 375 degrees, basting often with vegetable broth.

Total Calories Per Serving: 192
Fat: 6 gram

(Serves 8)

Serve this dish at your next party.

2 bunches celery (10-12 large stalks)
2 cups raw carrots, diced
1/2 cup raisins and/or currants
3/4 cup nut butter (peanut, cashew, etc.)
1/2 cup wheat germ
Salt or salt substitute to taste
1 to 2 Tablespoons freshly-minced parsley

Cut off root ends and leaves of celery. Carefully separate and scrub large stalks clean and let stand in salted ice water for 15 minutes. Drain, dry, strip away coarse strings and set aside.

Steam carrots until soft, drain until quite dry, and purée. Mix all ingredients and seasonings well. Stuff stalks with mixture. Garnish with parsley and cut to desired length. Do not serve too chilled.

Total Calories Per Serving: 219
Fat: 13 grams

(Serves 4)

This dish is worth the effort to prepare.

1 head of green cabbage (about 2 pounds)
1 Tablespoon oil
2 medium yellow onions, finely chopped
1 clove garlic, crushed
1 cup cooked mushrooms, finely chopped
2 cups mashed potatoes
1/4 cup freshly-minced parsley
Salt or salt substitute and freshly ground pepper to taste
One 28-ounce can crushed tomatoes
Remove core from cabbage and plunge the head into a large pot of boiling water, cover, and remove pot from heat after 5 minutes. Let cabbage head soak in covered pot 15-20 minutes or until leaves are wilted. Drain and cool until easy to touch. Peel off 16 to 20 leaves, remove coarse ribs, and set aside.

Heat oil in skillet and sauté onions and garlic until clear. Scrape onions into a large bowl, add mushrooms, mashed potatoes, and seasonings. Combine well.

Spoon a bit of the mixture into center of each leaf, fold 2 sides of leaf inward, and roll up napkin-style. Set stuffed cabbage leaves in bottom of large, heavy flame-proof dish and cover with tomatoes. Cover dish and simmer over lowest heat for 30-35 minutes.

Total Calories Per Serving: 175
Fat: 4 grams

(Serves 4)

Serve this as a side dish.

4 medium (12-inch) zucchini
1 yellow onion, finely chopped
1 clove garlic, crushed
1 Tablespoon olive oil
1 cup cooked couscous
1 cup crushed tomatoes
Pinch dried basil leaves
1 Tablespoon fresh-minced parsley
Salt or salt substitute and freshly-cracked pepper to taste

Preheat oven to 400 degrees.

Simmer whole zucchini in salted water until soft for about 10 minutes. Remove squash from water, slice lengthwise, and scrape pulp into mixing bowl. In a skillet, sauté onions and garlic in oil until clear. Combine all ingredients, refill squash shells with mixture, and set on cookie sheet. Bake at 400 degrees for 10 minutes or until piping hot.

Total Calories Per Serving: 140
Fat: 4 grams

(Serves 4)

Try this unique dish.

4 sweet potatoes, 1/2 - 3/4 pound each
1/2 cup onions, finely chopped
1 Tablespoon olive oil
1/2 cup celery, deveined and finely chopped
1 large fresh tomato, peeled and finely diced
1/2 cup cooked okra, finely chopped
1 Tablespoon (more if you like) salt-free Cajun spice

Preheat oven to 400 degrees.

Scrub sweet potatoes, dry, and set on a cookie sheet. Bake for about an hour.

Meanwhile, in a skillet, sauté onions in oil. When soft, add celery, cover, reduce heat, and steam (add a few spoons of hot water if needed). Add tomatoes, okra, and seasonings. Mix well.

When sweet potatoes are done, remove from oven, slice off a top layer, and remove pulp from shells. Place pulp in a bowl, blend well with Cajun-style filling and stuff shells with mixture. Return to oven and heat until warm.

Total Calories Per Serving: 173
Fat: 4 grams

Jacqueline Dunnington is a freelance writer from Santa Fe, New Mexico.


By Reed Mangels, Ph.D., R.D.


Diverticular disease results in approximately 200,000 hospitalizations in the US annually. This disease, whose symptoms include abdominal pain and constipation, sometimes alternating with diarrhea, is almost unknown in less-developed countries. It is generally thought to be due to a low-fiber diet.

Diverticular disease occurs when one or more small pouches (diverticula) form in the large intestine. These may be caused by excessive straining when trying to pass hard stools. The straining leads to a weakening in the intestinal tissue, allowing a pouch to form. In time, these pouches fill with fecal matter that cannot be expelled. The diverticula and tissues around them can become inflamed, leading to symptoms.

A study of more than 47,000 US men examined dietary factors which were associated with symptomatic diverticular disease. Risks of having diverticular disease were particularly high among men who ate large amounts of fat or red meat and low amounts of dietary fiber. Diets with generous amounts of fiber from fruits and vegetables were associated with reduced risk.

The authors suggest that red meat causes intestinal bacteria to produce a toxin which weakens intestinal tissue and favors formation of diverticula. Vegetarians have been shown to have a lower incidence of diver-ticular disease than would be expected on the basis of the fiber level of their diets. This lower incidence may be attributable to the avoidance of red meat.

Aldoori WH, Giovannucci EL, Rimm EB, et al. A prospective study of diet and the risk of symptomatic diverticular disease in men. Am J Clin Nutr 1994; 60: 757-764.


Children in Mainland China have calcium intakes of 300 to 400 milligrams per day. Dairy products are rarely used. Information from this population may be useful in regard to vegan children in the US who do not use calcium supplements or fortified foods and who eat limited amounts of foods containing calcium. The RDA for calcium for US children is 800 milligrams per day.

Seven-year-old Chinese children whose daily calcium intakes were less than 300 milligrams were divided into 2 groups1. All children had similar diets, vitamin D status, and activity levels. One group received an additional 300 milligrams of calcium daily for 18 months. The others got a placebo (calcium-free sugar pill). The growth of the children's bones was measured throughout the study. The children who took calcium supplements had a modest increase in bone density at the end of the study. This is important because larger, thicker bones are less likely to develop osteoporosis. However, because the study lasted only 18 months, we cannot be certain that the increased bone density would have been maintained.

The results of this study suggest that children need at least 600 milligrams of calcium daily. Further study is needed to determine whether even more calcium is required. It may not be, since the increase in bone density in these children was similar to that seen in children receiving approximately 1600 milligrams of calcium per day from diet and supplements2. The protein intakes of the Chinese and American children were similar, especially when expressed as grams of protein per pound of body weight. Although it would be expected that the Chinese children consumed less animal protein than the US children, this was not discussed by either researcher.

Chinese children absorbed an average of 63% of dietary calcium or 189 milligrams. In another study3, US children of the same age absorbed an average of 28% of dietary calcium or 246 milligrams. Children on low calcium diets may also have lower losses of calcium in the urine. The authors of the study of Chinese children suggest that these differences may be inherited in populations who adapted to low-calcium diets for many generations. They believe that calcium recommen-dations for Chinese children do not need to be as high as those recommended in Western countries.

This study raises several interesting questions: Do vegan children display adaptations? What level of calcium intake should be recommended for vegan children? What role does dietary protein level or source play in determining calcium needs for children?

1.Lee WTK, Leung SSF, Wang S-H, et al. Double-blind, controlled calcium supplementation and bone mineral accretion in children accustomed to a low-calcium diet. Am J Clin Nutr 1994; 60: 744-750.
2.Johnson CW, Miller JZ, Slemenda CW, et al. Calcium supplementation and increases in bone mineral density in children. N Engl J Med 1992; 327: 82-87.
3.Abrams SA, Stuff JE. Calcium metabolism in girls: current dietary intakes lead to low rates of calcium absorption and retention during puberty. Am J Clin Nutr 1994; 60: 739-743.

The following reviews are by Jerome Marcus, M.D.


A very interesting study published in the Journal of the American Medical Association looked at the relationship between weight and heart disease in more than 115,000 women between 30 and 55 years of age over a period of fourteen years. This study showed that the probability of heart disease increases with weight gain after age eighteen even though the person's weight is still within the current normal range for adults in the United States.

In 1990, the upper limits of the ideal weight ranges for women were increased. This study strongly suggests that the new guidelines give women a false sense of security.

Willett, WC, et al. Weight, weight change, and coronary heart disease in women: risk within the "normal" weight range. JAMA (February 8) 1995; 273: 461-465.


An article published in the Journal of the American Medical Association by the Centers for Disease Control and the American College of Sports Medicine states that adults should get at least thirty minutes of moderate physical activity daily or nearly daily. Fast walking (3-4 miles per hour) qualifies. These new guidelines also point out that the thirty minutes can be accumulated in shorter periods over the course of a day. For example, taking steps instead of elevators counts. At this time approximately 30% of adults in the United States perform no meaningful leisure exercise in a given month, which is a sorry state of affairs.

Pate, RR, et al. Physical activity and public health: a recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. JAMA (February 1) 1995; 273: 402-407.


By David Bronfman

Toronto is a vegetarian's paradise. The center of the city offers some 15 vegetarian restaurants. This includes two Chinese eateries, which is not surprising given the fact that Toronto boasts one of the largest Chinese populations in North America. In fact, the United Nations has reported that Toronto is the most ethnically-diverse city in the world. And it's all quite affordable for American visitors, as each American dollar buys about $1.30 Canadian.

Toronto is also proud of its Vegetarian Food Fair, the 11th annual of which is slated for the weekend of September 8, 9, 10, 1995. This is North America's largest veggie-festival. Last year's 10th annual event attracted an estimated 10,000 people. Mid-September is an ideal time to visit the city, with daytime highs averaging in the 70s and evening lows near 60.

The fair has something for everyone, including exhibitor booths, cooking demonstrations, film presentations, special guest lectures, and of course vegetarian food - for sale and sampling. This extravaganza is hosted at the beautiful Harbourfront/York Quay Centre, an indoor/outdoor facility on the shores of Lake Ontario.

Harbourfront is one of the city's most popular attractions in its own right. And what luck for vegetarian sports fans that the SkyDome, home of the Toronto Blue Jays, is just a 10-minute walk from the fairgrounds. On the weekend of the fair, the team plays host to the Detroit Tigers. There's no admission charge for the fair or Harbourfront Centre, while tickets to Blue Jay games can be purchased by calling (416) 341-2011.

The Toronto Vegetarian Association, with a membership of 1400 and presently celebrating its 50th anniversary, is the organizer of the food fair. Kevin Pickard, the group's president, says, "It's a great feeling to head up such a strong vegetarian community. But our total membership really doesn't tell the whole story. The fact that 11% of our members are active volun-teers says much more." Also in '94, the group was awarded the North American Vegetarian Society's "Vegetarian Awareness Month (VAMMY) Award" for 10 years of successful vegetarian food fairs.

Apart from the annual fair, the organization's other notable successes include the "Toronto Vegetarian Directory," a folded flyer packed with lots of infor-mation about Toronto's vegetarian scene. Thirty-five thousand direct-ories are printed and updated twice a year and distributed free of charge at a network of 100 locations city-wide. The association is also proud of the vegetarian "Resource Centre" - with its enormous assortment of books, brochures, cassettes and videos - as well as its 16-page bi-monthly newsletter and its Vegetarian Tastes of Toronto cookbook. All these items and more will be available at the Vegetarian Food Fair.

David Bronfman is an enthusiastic supporter of The Vegetarian Resource Group but not much of a sports fan.

For a free copy of the Toronto "Vegetarian Directory," send a self-addressed envelope and $0.50 (for Canadian stamps) to the Toronto Vegetarian Association, 736 Bathurst Street, Toronto, Ontario, Canada, M5S 2R4. Include a note specifying you would like the directory.

Vegetarian Dining In Toronto

Juice for Life
Vegan eatery and juice-bar
Very limited seating
238 Queen Street West
("Queen Street" area)
(416) 408-3581

Cafeteria-style eatery
357 Queen Street West
("Queen Street" area)
(416) 599-9054

Bo De Duyen
Chinese vegetarian food
254 Spadina Avenue, 2nd Floor
("Chinatown" area)
(416) 703-2011

Buddha's Vegetarian Foods
Chinese vegetarian eatery
Very limited seating
666 Dundas Street West
(just west of "Chinatown" area)
(416) 603-3811

Kensington Natural Bakery
Chinese-style dishes, desserts, fresh juices
460 Bloor Street West
("The Annex" area)
(416) 534-2011

Imagine Cafe
Vegan eatery
96 Spadina Avenue
("Fashion District").
Mon-Fri, noon to 6 pm only.
(416) 504-2011

Hey Good Cooking
Hearty vegetarian fare
238 Dupont Street
("The Annex" area)
(416) 929-9140

The Vegetarian
Well-established. Cafeteria-style
4 Dundonald Street
(Yonge & Wellesley area)
(416) 961-9522


earth preserv

earth preserv makes bath, hair, and skin care products that contain all natural ingredients and package their products in 100% recyclable aluminum bottles. earth preserv does no animal testing on their products. The products contain no animal by-products and no artificial dyes or fragrances. Each of earth preserv's products is available in four natural and seasonal fragrances. Additionally, earth preserv donates 5% of gross retail sales to fund clean-up projects and environmental education programs. Look for earth preserv products at your local natural food store or contact earth preserv at 580 Decker Drive, Suite 204, Irving, TX 75062. The phone number is (214) 717-0399 and the fax is (214) 717-2011.


Producers and buyers of organic products will meet in Costa Rica at the Bio Fair '95 from November 1-3, 1995. The Chamber of Commerce of Costa Rica organizes and manages the Fair and the International and National Organizations of Organic Products sponsors the event. Bio Fair is a specialized fair for organic products in the areas of food, beverages, pharmaceutics, and cosmetics. For more information, write to Bio Fair, Chamber of Commerce of Costa Rica, Box: 1114-2011, San Jose - Costa Rica, or call 011 (506) 221-0005.


The Committee to Abolish Sport Hunting (C.A.S.H.) will observe National Wildlife Ecology Day (NWED) across the country on September 16, 1995. You can join in counteracting National Hunting and Fishing Day and denouncing wildlife management policies. For more information about the day, contact: C.A.S.H. - Committee to Abolish Sport Hunting, Inc., P.O. Box 44, Tompkins Cove, NY 10986, or call (914) 429-8733.


Eco-Dent produces GentleFloss, a 100% vegan dental floss that is packaged in biodegradable, recyclable cardboard with no plastic packaging. The company's ecological stance also applies to their line of natural European Tooth Powders, which eliminate the need for "toothpaste tube" packaging by offering a refill dispenser and a home refill carton. Look for Eco-Dent products in your natural food store, write to them at Eco-Dent, 3130 Spring St., Redwood City, CA 94063, or phone (415) 364-6343.


Plenty was founded in 1974 by a vegetarian, intentional community ("The Farm" in Tennessee). Today 200 people are living on the original 1750-acre land trust. Plenty works around the world in a variety of programs focusing on indigenous people, children, and the environment. Many of these programs involve soy agriculture and food processing. There is a Mayan village-owned and managed soy dairy in Guatemala today that is the result of a Plenty project, as well as ongoing soy food activities in other parts of the world.

Plenty offers a book entitled From the Global Kitchen: A Collection of Vegetarian Recipes by Plenty International. The book is the result of eighteen years of soy development in many cultures. It is available through Plenty or from your local bookstore. Plenty is a non-profit, non-sectarian development and education organization. Plenty has projects promoting health c are, agriculture and nutrition, housing, water, and related appropriate technologies developed on a "village scale." The intention of the work is to increase local self-sufficiency and improve the quality of life among disadvantaged people. For more information, write Plenty, P.O. Box 394, Summertown, TN 38483. Phone/Fax (615) 964-4864, E-mail: Plentyusa@MCIMail.com


Devansoy Farms is producing Solait "Milk of the Sun," an instant soy beverage that also serves as a substitute for cow's milk in cooking and baking. Solait is a powder that's ready to mix with water or other recipe ingredients without the need for a blender. Solait is available in natural food stores in two consumer sizes as well as bulk sizes for restaurants and food services. For more information or to obtain a free recipe booklet, you may call the Solait Hotline at (800) 747-8605. You can write to Devansoy Farms at P.O. Box 885, Carroll, IA 51401.


Fat-free organic condiments, salsas, and pasta sauces are available from Organic Garden Valley Naturals. Organic Garden Valley Naturals obtains all ingredients from organic farmers. Condiments include spicy garlic catsup, dijon mustard, and stoneground mustard. Salsas range from mild to hot and include sun dried tomato, chunky pinto bean, and roasted garlic tomato varieties. Pasta sauces include zesty tomato basil, roasted garlic, and soya parmesan cheese. Look for them at your local natural food store or write to: S & D Foods, Inc., 1333 Marsten Road, Burlingame, CA 94010, (415) 579-5565.


Tofutti Teddy Fudge Bars are 100% dairy-free frozen treats. Each bar contains 70 calories and one gram of fat without any lactose, animal milk, whey, butterfat, caseinates, or dairy derivatives. Look for them in the frozen food case at your nearest natural foods store, or contact Tofutti Brands Inc., 50 Jackson Drive, Cranford, NJ 07016, (908) 272-2011.


Casbah Teapot Soups are instant soups without the cardboard soup cups. Casbah uses all natural low-fat ingredients and packages the soups in a portable pouch. You provide the cup and the hot water. Casbah Teapot Soups are currently available in four different varieties: Split Pea, Black Bean, Vegetarian Chili, and Sweet Corn Chowder. If you can't find them at your natural foods store, contact Sahara Natural Foods, Inc., 14855 Wicks Blvd., San Leandro, CA 94577, (510) 352-5111.


Meat of Wheat offers three new vegetarian grain protein products: Beyond Chicken Patties, Beyond Turkey, and Beyond Roast Beef. All are fat free, frozen, ready to use, and contain no animal products or cholesterol. Contact White Wave, Inc., 1990 N. 57th Ct., Boulder, CO 80301, (303) 443-3470.


by Reed Mangels, Ph.D., R.D.


QUESTION: What are the sources of vitamin D and other added nutrients in the fortified soy and rice milks I've been seeing lately? Are any of these animal-derived?

ANSWER: Fortified soy and rice beverages have been developed to provide several of the nutrients often found in cow's milk. The following companies state that their fortified beverages contain no animal-derived ingredients: Eden Foods (EdenSoy Extra), Health Valley (Soy Moo), Imagine Foods (Rice Dream Enriched), Pacific Foods (Ultra-Plus, Lite, Rice Fat Free, Rice Lowfat), Solait, Sovex (Better Than Milk? Caseinate Free), and Westbrae (Westsoy Plus, Westsoy Lowfat, Westsoy Nonfat, Natural Rice Drink).

The vitamin D added to many of these beverages generally is de-rived from torula yeast. Fortifi-cation varies from brand to brand. Cow's milk is commonly cited as a good source of calcium, vitamin D, vitamin B-12, and riboflavin.

Most products not identified as lowfat are similar in calories to whole cow's milk. Nonfat and some lowfat products are calorically similar to skim milk. Soy beverages are similar in protein to cow's milk except Pacific Lite, Westsoy Lowfat and Nonfat, and Better Than Milk?, which are lower in protein. Bever-ages based on rice are also much lower in protein. Most regular soy beverages have a fat content like lowfat (2%) cow's milk. Beverages labeled nonfat, lite, and lowfat, as well as rice-based beverages and Better Than Milk? are lower in fat. Here's how each of the fortified plant milks compare to cow's milk:

CALCIUM (milligrams in 1 cup)

Sovex Better Than Milk? Caseinate Free Light	500
Health Valley Soy Moo				400
Sovex Better Than Milk? Caseinate Free		350
Pacific Ultra-Plus and Lite, Rice Dream 
	Enriched, Solait, Westsoy Plus		300
Cow's Milk					300
Westbrae Natural Rice Drink			250
EdenSoy Extra, Westsoy Lowfat and Nonfat	200
Pacific Rice Fat Free and Lowfat		150

VITAMIN D (IU in 1 cup)
Health Valley Soy Moo				400 
Pacific Ultra-Plus, Lite, Rice Fat Free 
	and Lowfat, Rice Dream Enriched		120
Westsoy Plus, Lowfat, and Nonfat, 
	Westbrae Rice Drink			100
Cow's Milk					100
EdenSoy Extra	  				 40

VITAMIN B-12 (micrograms per 1 cup)
EdenSoy Extra	 				3.0
Cow's Milk	 				0.9
Sovex Better Than Milk? Caseinate Free	 	0.6

RIBOFLAVIN (milligrams per 1 cup)
Pacific Ultra-Plus and Lite	 		0.5
Westbrae Natural Rice Drink			0.4
Cow's Milk					0.3

About the Vegetarian Journal and the VRG

These articles originally appeared in the September/October, 1995 issue of the Vegetarian Journal published by:
The Vegetarian Resource Group
P.O. Box 1463
Baltimore, MD 21203
(410) 366-8343
E-mail: vrg@vrg.org

Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in your school, workplace, and community. Registered dietitians and physicians aid in the development of nutrition-related publications and answer member and media questions about vegetarian diets. The Vegetarian Resource Group is a non-profit organization. Financial support comes primarily from memberships, contributions, and book sales.

The contents of this article, as with all The Vegetarian Resource Group publications, is not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional.

This article may be reproduced for non-commercial use intact and with credit given to The Vegetarian Resource Group.

Copyright 1995 by The Vegetarian Resource Group.

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