Alicia Silverstone's Blog, page 32

Is a Vegan Diet Healthy? Is It Expensive? 5 Myths About Eating Plant-Based Explored

Is a vegan diet healthy? Is it expensive? Nutritionist Sharon Palmer dives into the plant-based diet myths to shine a light on the truth.

Vegan diets have never been more popular—in fact they’re becoming increasingly mainstream—yet there’s still a flurry of misconceptions and outright myths about this plant-based way of eating. Yes, you can get enough protein on a completely plant-based diet. And no, it doesn’t have to be an expensive lifestyle. And the myths keep rolling in. So, it’s time to separate fiction from fact and shatter these myths!

5 Vegan Diet MythsMyth 1: Vegans and vegetarians don’t get enough nutrients, like protein and iron.

Busted! Feasting on a super-healthful plant-based pattern that includes balanced meals packed with a variety of whole grains, plant proteins, vegetables, fruits, and healthy fats pretty much ensures you’re meeting your nutrient needs. It’s a way better diet than the Standard American Diet loaded with unhealthy saturated fats, excess sodium, sugar, and processed ingredients.

In fact, research shows that on average, vegans, like most people regardless of diet, meet their nutrient needs daily. Here’s a little bit more information on how you can feel good about reaching goals for these important nutrients. 

Protein: There are plenty of plant protein sources to go around! In fact, some contain good amounts of all the essential amino acids in one serving, such as soy foods and quinoa. Other plant foods, such as beans, nuts, seeds, and whole grains, provide ample protein.

The key to any diet is to eat a variety of foods throughout your day to bring a balance of nutrients. Did you know that even veggies contribute to your protein intake? Try to include at least one high protein source—black beans, lentils, almonds, tofu, chickpeas, peanut butter, chia seeds—at each meal and snack.

Think tofu scramble or oatmeal for breakfast, black bean chili or quinoa grain bowl for lunch, hummus with whole-grain pita for a snack, and roasted butternut squash stuffed with pistachios and figs or a black bean quinoa veggie burger for dinner. Sounds delicious, doesn’t it?

Iron: Found in the hemoglobin of red blood cells, iron is necessary for oxygen transport throughout the body, in addition to other important functions, including immunity and DNA synthesis.

Heme iron (from animal sources) is absorbed better than non-heme iron (from plant sources), but research has also linked too much heme iron with health risks. Sources of iron for vegans include grains, legumes, leafy greens, tofu, and enriched cereals.

Due to the reduced bioavailability of iron, it’s recommended that vegetarians and vegans consume 1.8 times the RDA for iron. And the presence of vitamin C with iron sources can increase its absorption level; plus, cooking foods in an iron skillet can increase iron intake. Including a variety of these foods in the diet can help ensure you meet your iron needs. 

Myth 2: Eating a vegan, plant-based diet is expensive.

Busted! Plant-based eating doesn’t have to break the bank, in fact, it will likely save you money. Often, animal protein is the most expensive food on the plate for omnivores.

On the other hand, beans, peanuts, and tofu are economical protein choices. The real key to creating a delicious, healthy plant-based food pantry without maxing out your food budget is pretty simple: eat real food. Sure, fake meats, plant-based frozen entrees, and packaged foods may be easy and convenient, but they are often more costly than creating meals out of whole plants yourself.

Get into the kitchen and cook meals yourself, and you’ll save those dollars! Here are a few hints for eating plant-based on a budget.

Bulk Bins: Pack your pantry with staples, like lentils, beans, and whole grains, which are typically cheaper than their packaged counterparts. Look for bulk spices as well, which are perfect when you only need 1-2 teaspoons for a recipe.

Buy Seasonal Produce: Make the most of fresh produce when it’s in season—oranges in the winter, squash in the fall, strawberries in the summer. You will find them offered at more reasonable prices then too.

Frozen (and Canned Foods) Aisle: Take advantage of less costly—and sometimes better tasting—preserved fruits and vegetables, like antioxidant-rich frozen berries, which are picked at the peak of ripeness and quick-frozen to help preserve their integrity.

“Ugly” Produce: You can find great deals on fresh produce when you opt for the imperfect ones. Farmers’ markets, as well as some grocery stores, are beginning to showcase those “ugly”, less than perfect apples, squash, and beets by offering them at lower prices. You’ll not only save cash, you’ll help offset the food waste in our country.

Myth 3:  You have to cut all processed foods, salt, and oil in order to eat healthily.

Busted! A diet that includes a variety of nutritious foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, in addition to those unhealthy treat foods, is most sustainable and is going to lead to the best overall health in the long-term.

Eating should be enjoyable, not overly restrictive, so focus on variety and flavor when preparing meals. Seasoning with heart-healthy olive oil and a small sprinkle of sea salt can enhance any dish.

And when you desire a little indulgence, give in on occasion, just be sure to truly savor it as a once-in-a-while experience.  

Myth 4: It’s stressful finding vegan meal options when you’re dining out of your home.

Busted! It’s quite common for diners to request a vegan meal option at restaurants, both fine dining, and even fast food establishments today.

Throughout the country and even around the world, plant-based eating is catching on for health and environmental benefits. In fact, many menus now feature vegan options, making it really convenient. If you’re unsure about options when dining out, do your homework and review the menu online or place a phone call in advance.

You can also download the Happy Cow app for vegan dining options in your area.

As a guest in someone’s home, always politely remind your host that you are vegan ahead of time, and offer to bring your favorite casserole or hearty salad to put them at ease (which will ensure you have something satisfying too!). You might be surprised that your dish turns out to be the star of the meal! You’ve got this! 

Myth 5: Eating a vegan diet is elitist.

Busted! When it comes to a vegan diet, there’s often the assumption that it is very expensive, and largely an upper class, predominantly white movement. But this style of eating is accessible to all and has been prominent in cultures around the U.S. and the globe.

In fact, plant-based diets have been part of traditional eating patterns in cultures through the millennia—in many cultures, such as countries in the Mediterranean, South America, Asia, and Africa, communities once ate primarily plant-based diets, with low animal food intake, as part of their indigenous foodways.

Rather than try to adopt another person’s style of plant-based eating, foods, and culinary styles, look to your own food culture and traditions that are plant-based.

You don’t have to follow every social media trend and purchase costly superfoods to eat a healthy, wholesome, kind, vegan diet. It can be as simple, unassuming, accessible, and delicious as beans, lentils, brown rice, and seasonal produce. 

Plant-based eating can be healthy, delicious, and sustainable! Try this recipe for Farmers Market Tempeh Hash or these Toasted Nori Burritos to get inspired.

Easy Toasted Nori Burritos With Creamy Vegan Tahini Dressing

These nori rolls have evolved over time—most of the time we make them super quick with sauerkraut, avocado, and paprika. Other times it’s like in the video with sweet potato (Cuban-Style Roasted from my book The Kind Diet or just plain baked). We top them with radicchio, sprouts, tahini, basil, cilantro, and apple. There are other variations in The Kind Diet on p. 219, but really the sky is the limit here.

There are lots of creative tasty ways to make these rolls—that’s why there’s no need to give you super detailed recipe instructions.

Just take a sheet of nori and fold it into fourths, then add all the goodness! Try making them the way I did in this video, it’s freaking delicious!

Tahini is a staple for us. The dressing I make is linked below. Another yummy tahini recipe is in my book The Kind Diet on p. 263.

 

Enjoy!

Nori BurritosIngredients4 sheets nori, toastedSauerkrautTahini dressingSweet Potato, cookedAvocado, slicedApple, slicedRadicchioBasil leaves
Cilantro leavesSproutsDirectionsLightly toast the nori sheets. Layer in kraut, greens, avocado, sweet potato and top with tahini. Garnish with paprika. That’s it! Enjoy!

Top Photo: Victoria Pearson

Video: Kristin Burns

How to Prevent Acne Naturally With Simple Diet Changes

When I wrote about how I cleared up my acne, so many of my followers great questions about how what you put into your body affects your skin. I invited my friend and macrobiotic expert Christina Pirello to answer your questions with me. Here we go…

Q.Why have you cut back on nuts and how do you feel about ‘fats’ in a diet? How do you feel about adapted versions of a raw diet, with LOCAL fruits/veg/nuts/seeds rather than tropical? E.g. apples, almonds, etc.

Alicia: A little bit of natural fat is good… like olive oil and avocado, and some tahini here and there. Don’t go nuts (pun intended!). Local raw can still be bad for your skin. Eating apples and almonds is not bad, but if I was only eating raw foods (especially in the winter) then my skin would still freak out. I eat an apple or a handful of almonds occasionally, but not more than roughly one cup per week. I’ve never had a problem with my skin from eating olive oil, but if I eat a lot of nuts or nut butters, I can run intro trouble. I tell my raw story about going raw in the intro of The Kind Diet and I’ll be doing a post about raw foods soon!

Christina: While fats are good for skin and that includes nuts and nut butters and tahini, once you have skin trouble, you need to cut back on fats (not eliminate, but minimize) until the skin clears up. Anything that is inflammatory to the system (and while fat is good for us, excessive use or inappropriate use of it will turn it inflammatory) or contributes to an acidic pH, will aggravate skin conditions.

So while raw nuts and fruits and avocadoes are fine in a healthy diet, they need to be minimized until skin clears.

Q. Any advice for getting rid of acne scars, or more generally, for wound healing?

Christina: Acne scars take time, but you can minimize them and see them fade over time with some ingredients right in your kitchen!

Olive oil is the most amazing treatment I have seen for acne or any other scars. Simply massage it into the affected areas 3-4 times a day. Make sure to use pure or light olive oil (which have high acidity), not extra virgin (which has low acidity and is less effective). It could take 2-3 months to see a big difference. Tea tree oil will also help reduce the scars and you can use it in the same way.

Next, get some fenugreek leaves and make a paste with the leaves and olive oil to create a facial mask. Do this 2-3 times a week and you should see results in 8 weeks.

You may also boil 1-tablespoon fenugreek seeds in 2 cups of water for 10-15 minutes and pat it on scars when it cools down. You can do this 3-4 times a day and could take 3-4 months to see a difference.

But the number one remedy for acne scars is lemon juice applied right to the scars. Do this 3-4 times a day and you should see some changes in 4-5 weeks.

Q. What do you use as a daily cleanser? I’ve been looking for a new natural cleanser

Alicia: I use a simple cleanser like the Juice Beauty Organic Face Wash. It smells so great and feels really yummy.

Christina: I love cleansers like Alicia’s, but I alternate it with a cleanser I make in my kitchen: a gentle scrub made from brown sugar and warm water which makes a soft, exfoliating scrub that works great for my sensitive skin. You may also use salt or regular table sugar (finally a use for sugar that’s good for us…) but the brown sugar is nice for sensitive skin. If your skin is dry, use olive oil in place of the water to create the scrub. Simply add enough water to the sugar to make a gritty paste.

Q. Are there any foods that make acne worse or cause more breakouts? And what foods help clear acne?

Christina: The foods that are the worst for acne are white flour, sugar, dairy and any other animal food. Sugar and white flour clog the pores and prevent your skin from breathing as well as increasing the skin’s production of oil. Many times, acne is caused by hormonal imbalances, so you can see why dairy foods and other animal foods are a problem for acne. Most animal products naturally contain hormones (they are animals, after all…) and since most commercially produced animal foods are treated with hormones, it’s a lose-lose…for the animals and for your skin.

Q. What are your thoughts on soy? Why is it on the “no list” now?

Alicia: Soy isn’t on my “no” list. I eat soy, but in the healthy versions… the ones that have been keeping Asian cultures alive for thousand of years with little incidence of cancer (until they were introduced to the Western diet, that is). These include all organic miso, soy sauce, and tofu. I don’t eat processed soy products except as a rare treat (like vegan ice cream), but not in my regular superhero diet.

Christina: I completely agree with Alicia on this. Soy is a great food for us, but only when it is a traditionally produced product like tofu, tempeh, edamame, miso or soy sauce…and I also agree that on occasion, foods like ice cream are fine, but those kinds of foods are occasional treats…if you want lovely skin and good health.

Q. My skin looks much more luminous on a raw diet. Do you have any idea why people react so differently to diverse diets?

Alicia: That’s great! Mine got so bad on a raw food diet. I was happy, but my acne was crazy and I got chubby. But I was happy!

Christina: Everyone is different. We are all born under different conditions; have different constitutions; different health conditions. Some people thrive on raw foods although, in my own experience, I have never seen someone (or their skin) thrive for many years. Most often, raw foods work very well for a time. They are rich in fiber and loaded with moisture and enzymes all of which are just great for skin…and also great for cleansing. Many times our skin glows on a raw diet for a time because the body is cleansing and getting plenty of moisture. If it works for now, go for it, but remain aware of how you feel and be open to adjusting your diet as your health requires.

Q. Why do non-local fruits affect the skin? Is it because tropical fruits have more sugar? Is it because local, organic fruits have more available nutrients? What if you move to a tropical island, would you still not be able to eat the fruit? Does everyone on a tropical island have acne?

Alicia: Fruits like mangos and pineapples help to cool off people in those tropical climates. It’s ideal to eat what is indigenous to your area to avoid stressing your body. When you align more with nature and the seasons, you’ll align more with yourself and your body.

Christina: Not all fruit affects our skin in a negative way, but tropical fruits have a lot of sugar, which can contribute to skin trouble if you eat a lot of it. And yes, a lot of people who live on tropical islands struggle with their skin in terms of breakouts. While tropical foods can help cool the body, that concentration of sugar can take a toll. That said, if you also eat lots and lots of dark leafy greens, you can likely enjoy some tropical fruit now and then with no consequence to your skin.

Q. Is there something you can substitute for miso soup? (Every time I have ever tried it, the smell alone makes me nauseated).

Christina: Nope. There is nothing that can do for us what miso does for us. If it makes you sick when you eat it, it’s an indication that your intestines in fact need fermented foods. So you have some choices. You can use a light amount of miso (using salt to make up the flavor) and gradually increase it until you tolerate it better. You may also use other fermented foods like sauerkraut or unpasteurized pickles to help strengthen digestion. Finally, you can take a pro-biotic to help alkalize and strengthen digestion until you can tolerate miso.

Q. I get acne all the time! Since starting the vegan diet, my acne has become worse…maybe it’s the stress. I’m not sure, but I would love for it to go away! Will try to cut back on fruit, though I love it and up my vegetable intake. All the whole grains I’ve been eating have made me gain a little weight.  Maybe I’m doing horribly on this whole balanced and healthy diet-planning thing.

Alicia: You won’t gain weight from whole grains so it’s possibly something else in your diet. Maybe the fruit? How much fruit are you eating daily?

It might be good to limit your grains to 1/2-3/4 cups at each meal instead of more. Remember to chew really well and make sure that you’re eating superhero style and balanced. Which means, lots of vegetables and legumes as well!

Christina: Sounds like your diet is off-balance. You need to eat more protein in the form of beans, tofu and tempeh, less volume of grains (but still eat them) and lots and lots of veggies and a little bit of good quality fats like olive oil. Minimize nuts and avocadoes, and fruit and juice.

Q. What are the effects of birth control and natural alternatives to it? I have read many times that it is good to get off of birth control, but not about alternatives.

Alicia: Birth control is very intense on your body. While very effective at preventing making babies, it’s very damaging to our natural balance and is not healthy. That said, my skin was a wreck when I stopped birth control.  When I first went to see a macrobiotic counselor, she noticed how bad my acne was after going off the pill and that was how I started on a superhero diet.

I’ve practiced a natural method for many years. When you practice natural birth control (sometimes referred to as “Natural Family Planning”) be aware that you could become a mama if you don’t practice it perfectly!

Christina: While birth control can help prevent unwanted pregnancies they do have an effect on our health. This is a complicated answer, so this will just scratch the surface. Preventing pregnancy with pharmaceuticals messes with your body’s natural hormonal balance and the long-term implications are far-reaching and complex. A lot of how birth control affects you depends on what you take, how often, how strong it is and your health and age when you begin taking it.

Natural alternatives exist but are not as effective as pharmaceuticals. They include: withdrawal method; knowing when you ovulate and abstaining during that time; condoms for both men and women; contraceptive herbs like wild yam, neem oil, pomegranate can help; they are between 70-85% effective.

Q. I still get blackheads and little bumps under the skin that never turn into anything but they still annoy me. Any advice for those?

Christina: Sugar and dairy are the main causes of these blackheads, although excessive soymilk can contribute since it’s so fatty. Skipping these and other fatty foods will help, as well as scrubbing the skin (see the scrubs above). Blackheads are an accumulation of dirt and bacteria and sebum that clog the pores, so steaming your skin can also be helpful. Boil a pot of water with calendula oil in it (a few drops) and then make a tent over your head with a towel and steam your skin for 5-10 minutes. Follow the steam with a scrub and then moisturize with a natural, vegan moisturizer that will not clog pores. You can steam 2-3 times a week.

Q. I began experiencing skin problems a few months into my vegan diet. After much trial and error, I found that almond milk was the culprit. I’ve not had any problems since I’ve stopped drinking almond milk daily. I now use soy or on occasion coconut milk. Hope this helps someone who may be experiencing similar skin problems.

Alicia: Yes, too much nut butter or soy and rice milks can cause this problem too… You don’t need to necessarily cut it out completely, but don’t eat/drink a ton of it.

Christina: I am with Alicia on this one. While all the non-dairy milks and nut butters are fun and all that, it’s more important if you want great skin, hair, nails and a normal weight, that you eat whole grains, beans and lots and lots of veggies, especially greens.

 

The Best Vegan Camping Food Tips: Plus, S’Mores Done Right

Camping is so wonderful. What’s better than a night out under the stars with a warm fire crackling away as you take in the sounds of nature? Pretty good stuff! And what better way to enjoy those precious moments than yummy meals cooked over an open fire (and a warm and gooey chocolate s’more with roasted marshmallows, of course). Here’s some of my favorite vegan camping food.

When camping, you want to take as little with you as possible—even if you’re car camping. On a recent trip, we wanted to have yummy food to eat that was nourishing while still working with less. It’s definitely possible to have a delicious, vegan meal—here’s what we did:

We roasted potatoes over the fire! They were absolutely delicious. So yummy, and filling, and perfectly warm since they were cooked in foil. Typically at home, we don’t use foil to cook with. But for camping it made sense. According to macrobiotic chef Christina Pirello, aluminum foil is potentially toxic because it’s a soft alloy that “sort of melts in heat,” she says. “So when you see black on your aluminum foil when it comes off a hot dish, that alloy has gone into the food.” Pirello says that even though the risks for diseases such as Alzheimer’s and certain forms of cancer are low, “why would you risk it?”

Our potatoes were perfectly cooked and so savory. We also roasted asparagus and had some delicious Field Roast sausage. The Smoked Apple Sausage is a favorite of ours at home as well and it was even tastier over an open campfire. We tried a few different types of vegan hot dogs that were available from the health food store in Alaska—and still came out with the Field Roast as the group favorite. We put the sausages in bread with mustard and some other condiments. We found wrapping it in bread tasted yummier than using a hot dog bun. We do love the vegan hot dogs served at the Gentle Barn sanctuary here in LA. They serve Beyond Meat sausages and Field Roast frankfurters, so if you can find those, we love and recommend those—camping or not.

And of course, a campfire favorite: S’mores! We used Hu Chocolate, which is one of my absolute favorites, Dandies vegan marshmallows (no gelatin!), and the Whole Foods brand 365 graham crackers, which are made with organic ingredients and no palm oil. They do contain a small amount of honey, but they were the only clean ones we could find at the store. Basically, there isn’t a healthy graham cracker that I can find! (If you know of any, please let me know!). There are some vegan options, lie S’moreables graham crackers are vegan and perfect for your summer s’more making. They do still contain sugar and other unhealthy ingredients, but they are honey-free. For me, I’d rather have all of the organic ingredients and a bit of honey than the not-so-healthy stuff. Whichever ones you use, S’mores are so fun to eat out under the stars on a warm evening. There’s really not much else quite as perfect.

Love,

Alicia

Only 6,000 Wolves Remain in the U.S.— And They All Need Our Help

America’s wolves are under attack. Functionally extinct in 90% of the land they once occupied, only 6,000 wolves remain in the United States today.

But even so, inhumane wolf hunts are picking up steam, as state laws empower hunters to use whatever means necessary to kill off wolves. In Idaho, for example, hunters have free rein to use traps, hounds, and vehicles to kill up to 90% of the state’s wolf population. 

Given the close connection between humans and wolves, it is critical to stop these hunts and do everything we can to protect these animals. As the ancestors of modern-day dogs, wolves helped early humans survive and form civilizations. In early societies, wolves served as hunting partners and slowly evolved into our closest companions. Together, early humans and wolves shared food and kept each other warm around the fire.

Somewhere between 40,000 and 20,000 years ago, these wolves evolved into the domesticated modern dogs we know and love today. Though it’s hard to imagine, even chihuahuas were once wolves. In fact, modern dogs share 99.99% of their DNA with their wolf ancestors.

The ingrained connection between humans and wolves means we should be protecting the creatures—not destroying the species.  

In addition to hurting human’s closest companions, today’s wolf hunts jeopardize the safety of other animals, as well. Here’s how:

Unintended Victims

The effects of hunting are permanent, and mistakes are irreversible. But when hunters shoot from a distance, they don’t always know what they’re killing. Sometimes, they mistakenly shoot dogs—especially breeds that look like wolves. For example, this summer an Idaho hunter shot a family’s pet dog that wandered off from a campsite during a hiking trip. As laws allowing for unrestricted wolf killings continue, pet dogs will inevitably become the victims of deadly mixups. 

Indiscriminate Trapping

Some mechanisms of wolf hunting don’t even rely on a human to determine whether or not to attack. In Idaho, hunters can use wolf traps, which are designed to clamp down on wolves to prevent them from escaping. But these traps can ensnare any creature walking through the woods. Earlier this year, a wolf trap in Idaho, caught a golden retriever walking with his owner. The dog was stuck for over an hour as the trap cut off his circulation and he went into shock. With indiscriminate trapping implements, these wolf hunts put all creatures in danger.

Downstream ecological impacts

As keystone species, wolves are stewards of the environment and ensure that one species doesn’t dominate over another to cause mass extinction. For example, when wolves went extinct in Yellowstone National Park in the early 1900s, countless other species suffered as a result. The elimination of wolves allowed the local elk population to boom, and elk took resources from other animals, like beavers. But with the reintroduction of wolves to the park in 1995, the environment regained balance, and a diversity of species were able to live and thrive in the region as wolves kept the local elk population under control. Current hunts jeopardize this ecological balance and the downstream effects of wolf extinction can damage other species, as well. 

Disrupting Tribal Sovereignty

Not only do these wolf hunts put the wellbeing of animals in jeopardy, but they serve as an infringement upon the rights of the indigenous tribes who have traditionally stewarded the land and protected American wildlife. As documented in the film “Family,” many indigenous tribes consider the wolf to be sacred, and the decimation of the species is an attack upon the rights of tribes to practice their culture and beliefs. As states enable these inhumane wolf hunts, they disrupt tribal sovereignty and set a precedent for ignoring indigenous belief systems and traditional ecological knowledge. 

What can be done?

Wolves should be relisted on the Endangered Species List, but the Biden administration has signaled that it is not going to do this. The removal of wolves from this list by the Trump administration opened the door for states to allow unrestricted hunts—hunts that jeopardize the wellbeing of wolves as well as other creatures. The Endangered Species Act prohibits the hunting of all listed species and is our only hope for the wolves of North America. You can learn more here.

Wolves of the Rockies is a 501(c)3 organization that has driven nearly every positive wolf conservation change in the Northern Rockies and Yellowstone regions over the last decade. Their mission is to protect and defend the wolves of Yellowstone National Park and the Rocky Mountains by advocating and educating, and gathering wolf advocates worldwide to consolidate our voices into a force that will influence the protection and acceptance of wolves that call the Rocky Mountains their home.

Easy Vegan Tempeh Reuben Collard Wraps

Thank you Lizz from sharing this delicious tempeh reuben recipe! I met Lizz in 2016 when I was in Portland. I tried these wraps and they are SO good, had to share with you all! Enjoy.

Love, Alicia

Tempeh Reuben Green Wraps

by Lizz Brommarito of Heirloom Commons

Tempeh Reuben green wraps are a perfect light, yet filling way to get a complete meal. Full of naturally fermented, probiotic-rich veggies, plant-based protein, and greens, they also travel well!

Recipe:

Makes 4 wraps

Ingredients:

4 big collard leaves, bottom of the stems sliced off
1 TB olive oil, or other high-quality vegetable oil
1 cup mushrooms, thinly sliced
1 cup onion, thinly sliced into half-moons
4 oz tempeh, thinly sliced into strips (approximately 1 heaping cup)
1/2 teaspoon caraway seed
1/4 cup sauerkraut
1 TB whole-grain mustard (stone ground or spicy brown would work too!)
1-2 teaspoons shoyu or tamari, to taste
1 medium tomato, thinly sliced into half-moons (approximately 3/4 cup)
1/4 cup cucumber pickle of choice, finely diced

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Directions

In a large pot bring about 3 inches of water to a boil. You will be using this to blanch your greens. If you prefer to save water and have a steamer, you’re welcome to steam your greens instead.

While you are waiting for the water to boil, you can sauté your tempeh filling. Begin to heat a medium to large skillet on high, on the stove top. Add your olive oil. Next, add your mushrooms. Brown the mushrooms, stirring frequently for 4 minutes. Now add the onion and mushrooms, and sauté 4 more minutes, on high, lightly searing the tempeh. Reduce the heat if it begins to burn. Add the caraway seed, mustard, sauerkraut, and shoyu or tamari, stir well. Continue to cook for 2 more minutes. Place a lid on the skillet, reduce heat to low, and allow to cook for 6 more minutes. Turn off heat and set aside.

Have a colander or strainer, that can fit in your sink, handy. When your blanching water is boiling, submerge the collard greens fully, allowing to cook for 2 minutes. Remove from hot water, and immediately place in the strainer. Run cold water over the greens till they no longer feel warm and use your hands to press out any extra water. Be careful not to rip the greens as you press.

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Lay one collard green flat, horizontally on a cutting board. Add one-quarter of your filling, as well as 2-3 slices of tomato, and one-quarter of the chopped pickle. Wrap like a burrito, by folding each short side first, then folding the bottom over the filling. Continue to tuck and roll to the edge, tightly. Repeat with the additional three wraps.

Serve as-is, or slice in half, and secure each half with toothpicks. The filling keeps about 5 days in the refrigerator, making it a great make-ahead item.

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About Lizz:

Lizz Bommarito is the creator of the produce-centric blog Heirloom Commons, a vegan chef, Esthetician, and Herbalist.

Tempeh Reuben Wraps from Heirloom Commons!

Thank you Lizz from sharing this delicious tempeh reuben recipe! I met Lizz in 2016 when I was in Portland. I tried these wraps and they are SO good, had to share with you all! Enjoy.

Love, Alicia

Tempeh Reuben Green Wraps

by Lizz Brommarito of Heirloom Commons

Tempeh Reuben green wraps are a perfect light, yet filling way to get a complete meal. Full of naturally fermented, probiotic-rich veggies, plant-based protein, and greens, they also travel well!

Recipe:

Makes 4 wraps

Ingredients:

4 big collard leaves, bottom of the stems sliced off
1 TB olive oil, or other high-quality vegetable oil
1 cup mushrooms, thinly sliced
1 cup onion, thinly sliced into half-moons
4 oz tempeh, thinly sliced into strips (approximately 1 heaping cup)
1/2 teaspoon caraway seed
1/4 cup sauerkraut
1 TB whole-grain mustard (stone ground or spicy brown would work too!)
1-2 teaspoons shoyu or tamari, to taste
1 medium tomato, thinly sliced into half-moons (approximately 3/4 cup)
1/4 cup cucumber pickle of choice, finely diced

[image error]

Directions

In a large pot bring about 3 inches of water to a boil. You will be using this to blanch your greens. If you prefer to save water and have a steamer, you’re welcome to steam your greens instead.

While you are waiting for the water to boil, you can sauté your tempeh filling. Begin to heat a medium to large skillet on high, on the stove top. Add your olive oil. Next, add your mushrooms. Brown the mushrooms, stirring frequently for 4 minutes. Now add the onion and mushrooms, and sauté 4 more minutes, on high, lightly searing the tempeh. Reduce the heat if it begins to burn. Add the caraway seed, mustard, sauerkraut, and shoyu or tamari, stir well. Continue to cook for 2 more minutes. Place a lid on the skillet, reduce heat to low, and allow to cook for 6 more minutes. Turn off heat and set aside.

Have a colander or strainer, that can fit in your sink, handy. When your blanching water is boiling, submerge the collard greens fully, allowing to cook for 2 minutes. Remove from hot water, and immediately place in the strainer. Run cold water over the greens till they no longer feel warm and use your hands to press out any extra water. Be careful not to rip the greens as you press.

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Lay one collard green flat, horizontally on a cutting board. Add one-quarter of your filling, as well as 2-3 slices of tomato, and one-quarter of the chopped pickle. Wrap like a burrito, by folding each short side first, then folding the bottom over the filling. Continue to tuck and roll to the edge, tightly. Repeat with the additional three wraps.

Serve as-is, or slice in half, and secure each half with toothpicks. The filling keeps about 5 days in the refrigerator, making it a great make-ahead item.

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About Lizz:

Lizz Bommarito is the creator of the produce-centric blog Heirloom Commons, a vegan chef, Esthetician, and Herbalist.

Dear Starbucks: How Much Longer Will We Have to Pay More for Vegan Milk?

Many of us on a plant-based diet have run into the same inconvenience: you might be grabbing a morning cup of joe from a coffee shop, and are being charged extra for your non-dairy milk or creamer. Lots of activists have raised the issue of sustainable, cruelty-free options being more expensive than their harmful, animal-based counterparts. I even voiced my concerns on the topic of Starbucks’ lack of sustainable practices a few years ago on Twitter. This price discrepancy makes it hard for the environmentally-friendly option to be accessible to everyone. 

Most recently, actor and activist Alan Cumming has added his voice to the many who are calling for sustainable and cost-friendly options with a powerful letter he sent to Starbucks Canada’s Senior Vice President, urging them to drop the extra charges for vegan milk. 

Cumming wrote, “As a vegan and an honorary director of PETA, I was heartened to read that Starbucks will expand its vegan menu to meet the increasing demand for plant-based food and to work toward its sustainability commitment. However, there is one simple action that Starbucks could take right now to show that it’s serious about cutting its carbon emissions and reducing waste: Stop charging customers more for choosing environmentally and animal-friendly vegan milk.”

“If Starbucks really wants to help the planet, it must do more than just talk about its goals,” he wrote. “It’s time to take action. The secretary-general of the United Nations has urged world leaders to declare a ‘climate emergency,’ and President Biden has signed an executive order for the U.S. to rejoin the Paris climate agreement.

“As you know, greenhouse gases are released at nearly every stage of milk production, and manure from dairy farms contaminates our waterways and creates dead zones in the oceans where no life can survive.

“The most responsible move would be to stop selling cow’s milk altogether,” Cumming said, “but at the very least, Starbucks can — and must end the vegan milk upcharge.”

These charges may seem small, but they penalize customers who are making humane and environmentally-friendly choices. It also penalizes people for issues they can’t control, like being lactose intolerant—which affects 65 percent of the population, predominantly people of color. 

In response to the pandemic, many companies are attempting to become a greater force for good in the world, and people want to support responsible businesses that are making a genuine effort to combat climate change. 

This appeal comes just after CEO Kevin Johnson acknowledged at a Starbucks investor meeting that the most dominant shift they are seeing in consumer behavior is toward plant-based products, more than a year after Starbucks completed a sweeping environmental assessment. This review of their environmental practices revealed that in 2018 the franchise was responsible for emitting 16 million metric tons of greenhouse gases, using 1 billion cubic meters of water, and dumping 868 metric kilotons — more than twice the weight of the Empire State Building — of coffee cups and other waste.

They could take the initiative that other companies like Blue Bottle have done. It recently made oat milk the default option instead of dairy at several locations. Additionally, the franchise discovered that dairy products were the number one source of the chain’s carbon emissions. 

Some, like those who responded to my Twitter post, may try to argue that non-dairy milk and creamers have a more expensive overhead cost and therefore the extra 50-plus-cents are necessary. But in looking at Starbucks’ profit margin per cup, that argument falls flat. Coffee is about $8 a pound, and Starbucks likely gets it for cheaper buying in bulk, which gets you about 26 cups of coffee. So, for just the coffee, that’s about 30 cents a cup. The average cost of a coffee drink sells for around $3-$4, in 2021. Subtract the cost from the revenue and divide the difference by the original cost to get the margin. The margin in this scenario is roughly 90% percent on the coffee alone. With such a high profit margin per cup of coffee, even after overhead, it is not an unreasonable request to stop charging for non-dairy milk. 

The real costs of milk (and meat) are always much more than their market prices. Meat and dairy receive significant subsidies to the tune of nearly $40 billion a year from taxpayers. This artificially deflates the real cost to produce these products. It also deflects the issues Starbucks says it’s invested in, such as the impact on our air, water, and soil — not to mention the animal cruelty we’re paying for every time we buy the artificially low-priced meat and dairy.  If the true cost of milk were reflected by its carbon impact alone, it would cost far more than the surcharge we’re forced to pay on the sustainable alternative.  

Another argument being made by Starbucks itself is that any alterations to the original “recipe” of their drinks are charged extra, including adding flavor or extra shots of espresso. (If that is the case… why doesn’t Starbucks have any non-dairy drinks on their “menu” for the same as the dairy drinks?) Eco-friendly substitutions should not be lumped into the same category as additions to drinks. How can a company that has voiced a commitment to sustainability be so hesitant to make a simple change for the betterment of our planet? 

The market trends, and alarming scientific data linking climate change and the dairy industry (not to mention the animal rights issues!)  point towards an obvious need for phasing out dairy products. If Starbucks hopes to meet its goal of reducing 50 percent of its carbon emissions, water use, and waste by 2030, then an obvious first step is to ensure that the environmentally-friendly options are accessible to everyone by lowering the price of their non-dairy options, and not penalizing those of us who are already choosing the healthier, sustainable, and kinder products. Like Mr. Cumming and the many other voices on this issue, I am once again urging Starbucks to do the right thing and drop the extra charge for non-dairy milk.  

Please join me in calling out to Starbucks and other coffee chains and urge them not to charge customers more for making the responsible and sustainable milk choice. 

Love, Alicia

 

Saving a Bee Reminded Me Of the Power of Kindness

I love this story. Nik is a wonderful human, fighting for animals every day at Mercy for Animals. Thank God for him.

Love,

Alicia

Today, on my morning walk along the beach, I spotted a tiny lil’ bee nearly buried in the hot sand. I kneeled down and right as my shadow shielded her from the sun’s harsh rays, I saw her take her final breath. I couldn’t believe the timing. I rummaged through my backpack and pulled out a piece of paper from a notepad to transport her body to a nearby shadowy area, to rest there in peace. I said a little prayer and then I continued on my way, saddened, having not arrived earlier to possibly aid in a rescue mission.

About three yards later, I encountered another lil’ bee crawling with great difficulty across the infinite dunes. I kneeled down again and upon further inspection noticed he was covered in sticky ocean air and cumbersome sand particles that made flying away to safety an impossibility. It broke my heart to see this little, innocent bee struggling to survive all alone in this big scary world.

I reached into my backpack again and retrieved the piece of paper and placed it down very close to the bee. He mustered all his strength and eventually climbed on board. I said out loud “Okay, buddy, now hang in there with me!” and, together, we embarked on what can only be described as an epic bee odyssey across several hundred yards of sand, through and around multiple threatening bikers and joggers, a gaggle of perplexed tourists, across a concrete boardwalk, and towards a cluster of yellow and pink flowers… a.k.a. salvation. All throughout the many twists and turns of this bumpy, sandy, windy journey, this sweet little, innocent bee-ing stayed with me, on that small torn-off piece of paper, somehow knowing we were destined for safer grounds.

We finally arrived at the patch of flowers that I had spotted in the far-off distance, and as I kneeled down, gently guiding the bee onto a beautiful, bright yellow blossom, he crawled onto the flower and nestled right into the heart of it. After a moment of getting his bearings, he turned around and looked back up at me. In that moment, my heart broke open. I saw this bee look up at me and take a deep sigh of relief, truly basking in the safety and glory of this flower… his sanctuary, his peace. I gazed back at this amazing bee-ing, in complete awe of all his profound beauty, strength, and wondrous life force.

I said out loud “You’re a really brave bee, you know that? You made it a long way from almost getting washed away into the ocean… That was quite an adventure we just had!” With that said, the bee gathered his renewed strength and began fluttering his sun-dried wings which were now glistening in a yellow flower petal pollen; after a moment, he miraculously took flight and zoomed away, far off into the ether, disappearing from my sight. I waved goodbye, continued on my journey, and couldn’t help but smile, knowing that bee was alive and free to simply be.

Every day we have opportunities to look out for one another, to help each other along the journey, to see each other on a deeper level, to know we are all connected and all one; from every human to non-human animal; all living beings are worthy, sacred, and deserving of kindness, protection, freedom, and respect for their life. 

Palm Oil and the Orangutan: What You Need to Know

I love orangutans. They are so impressive, living high up in the treetops, and caring so gently for their young. In recent years, however, they have become the face of the palm oil industry’s destruction. It’s heartbreaking, really.

The numbers are so shocking. Between 1992 and 2000, Sumatran orangutan numbers declined by more than 50 percent—there are fewer than 7,000 of them left in the wild. In Borneo, those numbers have dropped nearly 43 percent, to fewer than 20,000. Every year, 2,000 to 3,000 of these “forest people” as their name translates to, are killed by the palm oil industry.

What is Palm Oil?

Palm oil is ubiquitous in the food and cosmetics industry. It’s in about half of all consumer goods products—everything from baked goods and snacks to soaps and cosmetics. Each person on average uses more than 17 pounds of palm oil a year. Its popularity is owed to it being incredibly adept: it can be used in frying without spoiling, and brands find it’s ideal in long-lasting shelf-stable foods. It’s also what makes most shampoos, detergents, and soaps foamy. And it’s so much cheaper compared to other ingredients that the world is hooked on the stuff. 

But while the cost of palm oil may be cheap, the price we pay is astounding. To grow palm oil—it’s a specific type of palm tree—precious tropical rainforests across Malaysia and Indonesia are razed for plantations; 85 percent of the world’s palm oil is produced in these two countries. Palm oil plantations now make up more than 10 percent of all cropland on the planet.

Between 1995 and 2015, the amount of palm oil produced quadrupled to more than 62 million tonnes; the number is expected to quadruple again by 2050. 

Photo by Jonathan Lampel on Unsplash

As I reported in 2017, the palm oil industry has immense impacts on deforestation, clearing of peatlands (carbon-rich swamps), habitat degradation, climate change, animal cruelty and indigenous rights abuses. The large-scale deforestation is equivalent to at least 300 football fields per hour, and is pushing many species to extinction. Beyond the orangutan, there are fewer than 400 Sumatra Tigers and less than 1,500 Bornean Pygmy Elephants left in the wild. 

Preserving the rainforests of Malaysia and Indonesia is critical. And the carbon-rich peatlands are critical, too. They can sequester 18-23 times more carbon than the forests; Southeast Asia’s peatlands store roughly the same amount of carbon as the Amazon rainforest (before it became a carbon emitter).

The once-pervasive forests of southeast Asia are now being burned and cut down at alarming rates. At its highest point, according to Our World In Data research, between 2008-2009 40 percent of Indonesia’s deforestation was due to palm oil production. That number has dropped, but it’s still a significant driver of forest loss. Recent best estimates put it at 23 percent of forest loss.

According to the Rainforest Action Network, deforestation causes 80 percent of Indonesia’s CO2 emissions, making the tropical nation the world’s third largest emitter of greenhouse gases. 

Forest loss is a big contributor to global warming as greenhouse gases are emitted during the burning of forest land. This is among the top sources of GHG emissions for all of Indonesia, a country nearly as populous as the U.S. 

Forests provide oxygen, sequester carbon, are home to plant medicines widely known and those still undiscovered. They’re home to all kinds of insects and animals, too. And in the case of these Southeast Asian forests, they’re home to a number of threatened or endangered species like the Sumatran tigers and rhino. And then, of course, there’s the orangutan. 

Saving the Orangutan

The orangutan is a member of the great ape family—there are a few types of orangutans across the region, and they are the only great apes in Asia. They’re the largest arboreal mammals, too, rarely descending from their treetop homes. All orangutans are listed as critically endangered and their primary threat is human production of palm oil.

Some companies are working to protect the Southeast Asian forests and bring awareness to the plight of the orangutan and the problems with palm. Vegan soapmaker Dr. Bronner’s has been sourcing organic and Fair Trade palm oil from Ghana for years. “Any crop can be grown sustainably or unsustainably, and palm is no exception,” David Bronner, CEO of Dr. Bronner’s said in a statement on the company’s website. They’re really committed to the cause, and make a good point about sourcing responsible palm oil instead of another type of oil entirely.

“Some large retailers have opted out of products using palm oil altogether but this simply shifts the reliance on to other vegetable oils, other farming communities, and other endangered species. For brands like Dr. Bronner’s, the key is not to renounce the use of palm oil altogether, but to seek sustainable, organic, and fair trade ways of sourcing palm oil.”

So they have a partnership with a sister company called Serendipalm. Bronner’s only sources their palm oil from this company, working with 500 farmers using regenerative and organic agricultural practices–not cutting down forests!

Photo by Dimitry B on Unsplash

What You Can Do

Every year on August 19, it is International Orangutan Day. And there’s no better time to pledge your support, make a donation, or simply just share a message about these important animals and the threat to their homes and their future.

Things you can do right now: “Adopt” an orangutan and help provide vital care and resources to those on the ground fighting to protect their homes.

Familiarize yourself with all of the names for palm oil so you can better spot it on labels. can help.

And when shopping, look for brands that highlight ethical and sustainable palm oil options, such as those bearing the trademark label from the Roundtable on Sustainable Palm Oil (And I’m so proud of mykind Organics for sourcing the small amount of palm oil used in our vitamins from an RSPO member). You can search all of the companies with the label here.

Visit the Orangutan Day webpage to learn more.