In this weekly series we have been discussing the benefits of a vegetarian/vegan diet including: better health, animal rights, food safety, frugal living, public health, water and land depletion and the staggeringly huge contribution of meat/livestock production to climate change.
The China Study (2005) is a book by T. Colin Campbell, Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University, and his son Thomas M. Campbell II, a physician. It examines the relationship between the consumption of animal products (including dairy) and a variety of chronic illnesses, such as coronary heart disease, diabetes, and cancers of the breast, prostate and bowel. The China Study is the most comprehensive study of nutrition ever conducted and is one of America's best-selling books about nutrition.
The China Study of the title is taken from the China-Cornell-Oxford Project, a 20-year study that began in 1983 and was conducted jointly by the Chinese Academy of Preventive Medicine, Cornell University, and the University of Oxford. T. Colin Campbell was one of the directors of the project, described by The New York Times in 1990 as "the Grand Prix of epidemiology".
The study examined mortality rates from 48 forms of cancer and other chronic diseases from 1973 to 1975 in 65 counties in China; the data was correlated with 1983–84 dietary surveys and bloodwork from 6,500 people, 100 from each county. The study concluded that counties with a high consumption of animal-based foods in 1983–84 were more likely to have had higher death rates from "Western" diseases as of 1973–75, while the opposite was true for counties that ate more plant foods in 1983–84. The study was conducted in those counties because they had genetically similar populations that tended, over generations, to live in the same way in the same place, and eat diets specific to those regions.
Former President Bill Clinton cited the book in explaining how he lost 24 pounds by converting to a plant-based diet in hopes of improving his heart health. The president gave up dairy, switching to almond milk, and says he lives primarily on beans and other legumes, vegetables and fruit.
Dr. T. Colin Campbell:
"I was raised on a dairy farm. I milked cows. I went away to graduate school at Cornell University, and I thought the good old American diet is the best there is. The more dairy, meat and eggs we consumed, the better. The early part of my career was focused on protein, protein, protein. It was supposed to solve the world’s ills. But when we started doing our research, we found that when we start consuming protein in excess of the amount we need, it elevates blood cholesterol and atherosclerosis and creates other problems."
Macca's Meatless Monday/Meatless Advocates is a solution-oriented activist group, with solutions for some of the most pressing issues of our time, including climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute, we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney (Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet, we also do some cooking, share recipes and listen to great Beatle music!
Meet below the fold for more Macca's Meatless Monday!
Today we're focusing on the broad umbrella of Asian cuisine without rigid cuisine boundaries. Asian cuisine is a natural for healthy vegetarian dishes and perfect for global fusion creative experimentation. On to the food!
THAI-SPICED PUMPKIN SOUP
A yummy way to start the season with an Asian twist.
2 acorn squash, pumpkins, or other smallish winter squash
3 tablespoons unsalted butter, room temperature (I use Earth Balance vegan butter)
1 14-ounce can coconut milk
1 teaspoon (or more) red Thai curry paste
water
2 teaspoons fine grain sea salt (or to taste)
Preheat the oven to 375 degrees and place the oven racks in the middle.
Carefully cut each squash/pumpkin into halves (or quarters). Slather each piece of squash with butter, sprinkle generously with salt, place on a baking sheet skin sides down, and place in the oven. Roast for about an hour or until the squash is tender throughout.
When the pumpkin/squash are cool enough to handle scoop it into a large pot over medium high heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water a cup at a time pureeing between additions until the soup is the consistency you prefer - a light vegetable stock would work here as well. Bring up to a simmer again and add the salt (and more curry paste if you like, I used just shy of 6 teaspoons but the curry paste I use is not over-the-top spicy).+
SALAD ROLLS with AGAVE LIME SAUCE
Delicious non-gluten meal in a roll. Perfect for a nutritious snack or light entree with the noodle patties below.
8 ounces smoked tofu, julienned
1 seedless cucumber, julienned
2 large carrots, peeled and coarsely grated
2 scallions, thinly sliced
1 bunch cilantro, trimmed of bottom third coarse stems
1 cup loosely packed mint leaves
1 cup loosely packed basil leaves
Twelve 16cm rice paper spring roll skins
Arrange the vegetables, tofu, and herbs in neat piles on a plate or shallow bowl.
Heat several cups of water in a kettle until just shy of boiling. Pour the water into a baking dish so it comes up the sides about 1/4 inch. Keep the remaining kettle water handy.
Two at a time, dip the spring roll skins into the warm water to coat on both sides, shaking off any excess. Immediately remove to a large cutting board or clean work surface. Wait about 30 seconds for the skins to soften. Then arrange 2 tofu spears, 2 cucumber spears, 1 tablespoon of shredded carrot, and a sprinkling of scallions in the middle of the spring roll paper, parallel to the edge of your cutting board. On top, place a few sprigs of cilantro and a small handful of basil and mint leaves. Fold in the sides of the wrapper lengthwise - you should have about an inch on either end to play with. The fold over the flap closest to you. Pull that flap tight around the vegetable pile so it seals with the paper on the other side. Then roll the whole thing up. You should have a tight package. Repeat with the remaining skins, two at a time. It's easiest to do this in one motion, holding the veggies in with your fingers as you roll. If your roll tears, have no fear. You can double wrap. Simply repeat with a second skin.
Cut each roll in half and serve alongside:
Agave-Lime Sauce
1/4 cup lime juice
1/4 cup agave nectar
1/8-1/4 teaspoon red pepper flakes (depends how hot you like it)
2 Tablespoons fresh mint chopped
Blend all ingredients.
CURRIED NOODLE PATTIES
1-2 teaspoons (red) Thai curry paste or use green or yellow
4 eggs
6 ounces tofu, diced (roughly 2/3 cup)
1/2 cup cilantro, chopped
6 green onions, chopped
1/2 teaspoon sea salt
4 cups noodles, cold (I used whole grain angel hair) but any would do even ramen.
2 tablespoons sesame or olive oil
peanuts, green onions and cilantro for garnish
Smash and spread the curry paste around the bottom of a medium bowl. Add one of the eggs and stir until the curry paste is well incorporated. Whisk in the rest of the eggs. Stir in the tofu, cilantro, green onions, and salt. Add the noodles. I've found it is easiest to work the egg evenly through the noodles if you use your hands and you don't get any noodle breakage.
Heat a well-seasoned skillet over medium heat. Place 1/3 cup of the noodle mixture into egg rings or handle-less, metal biscuit cutters and cook in batches for 3-5 minutes on each side, until golden. If the little bits of tofu and onions are escaping the noodles in the mixing bowl, just toss them into the egg ring on top of the noodles, those will end up on the bottom of the patty - nice and golden. To serve, season with salt and garnish with a sprinkling of green onion.
ALMOND SOBA NOODLES
Healthy noodle bowl, a satisfying Asian style entree serving 4.
2 teaspoons red curry paste or more to taste
1/3 cup unsalted almond butter
2 tablespoons fresh lemon juice
very scant 1/2 teaspoon salt
6 - 8 tablespoons hot water
12 ounces dried soba noodles
12 ounces extra-firm tofu
4 ounces pea shoots (or other greens, or tiny pieces of broccoli)
12 leaves fresh basil, slivered
1/4 cup sliced almonds, toasted
Make the almond sauce by mashing the curry paste into the almond butter. Stir in the lemon juice and salt. And then whisk in the hot water one tablespoon at a time until you have a pourable dressing that is about as thick as a heavy cream. The dressing thickens as it cools, so feel free to thin it out with more water later on if needed. Taste, and add more salt or more curry paste if you like.
Cook the soba in plenty of rapidly boiling salted water just until tender, then drain and rinse under cold running water. Drain and shake off as much water as possible.
While the pasta is cooking, drain the tofu, pat it dry, and cut it into triangles or 1/2-inch cubes. Cook the tofu, along with a pinch or two of salt, in a well-seasoned skillet over medium-high heat for a few minutes, until the pieces are browned on one side. Add a tiny splash of oil if needed to prevent sticking. Toss gently once or twice, then continue cooking for another minute or so, until the tofu is firm, golden, and bouncy. About 15 seconds before the tofu has finished cooking, add the pea shoots to the hot pan.
In a large bowl combine the noodles with 2/3 of the almond sauce. Toss well, be sure all the noodles get coated. Arrange the tofu and pea shoots on top of the noodles, drizzle with the remaining sauce, and garnish with the slivered basil and toasted almonds or peanuts.
TOFU, WATER CHESTNUT, BAMBOO SHOOT and PINEAPPLE STIR FRY in SPICY SAUCE
14 oz pkg extra-firm tofu
1 cup short-grain brown rice
1 Tbsp hot chili oil
1 tsp toasted sesame oil
1/3 cup red pepper, chopped
1 Tbsp ginger, finely chopped
1 clove garlic, minced
8 oz can water chestnuts, rinsed and drained
8 oz can bamboo shoots, rinsed and drained
8 oz can pineapple chunks, drained
1/4 cup low-sodium vegetable stock
1 Tbsp tamari
1 Tbsp cold water
1 Tbsp cornstarch
1/4 cup green onions, sliced
Drain tofu and press, placing a plate on top with a light weight like a can of tomatoes, while you prepare the rest of the stir fry. Get the rice cooking according to package directions.
Heat the chili and sesame oil in a wok or a non-stick skillet. Add the red pepper and ginger and cook 4 minutes. Cut the tofu into small pieces and add to the skillet. Cook 5 minutes. Add the garlic and cook 1 minute longer.
tofu water chestnut bamboo shoot and pineapple stir fry in spicy sauce
Add the water chestnuts, bamboo shoots, and pineapple and cook 5 minutes.
tofu water chestnut bamboo shoot and pineapple stir fry in spicy sauce
Whisk the vegetable stock, tamari, water, and cornstarch in a small bowl. Add to the stir fry along with the green onions and cook until sauce thickens, stirring frequently.
tofu water chestnut bamboo shoot and pineapple stir fry in spicy sauce
Serve over brown rice
PUMPKIN CURRY
A seasonal approach to a hearty, healthy curry
1 small to medium sweet potato OR yam, chopped into chunks (2-3 cups)
3-4 cups peeled pumpkin or squash, chopped into chunks
1/4 can thick coconut milk (reserved from sauce recipe below)
2-3 whole kaffir lime leaves (available fresh or frozen at Asian stores)
handful fresh coriander (cilantro) for garnish
1/3 to 1/2 can chickpeas
Curry Sauce:
3/4 can coconut milk (reserve remaining 1/4 can)
3 cloves garlic
1 thumb-size piece galangal OR ginger, sliced
1+1/2 tsp. ground coriander
2 tsp. ground cumin
1/2 tsp. turmeric
3 Tbsp. tamari
1 fresh red chili, sliced OR 1/2 tsp. dried crushed chili OR cayenne pepper
1/2 tsp. regular chili powder
1+1/2 Tbsp. lime juice
1 tsp. sugar
Place all Curry Sauce ingredients together in a food processor or blender. Blitz well to create a fragrant Thai yellow curry sauce. OR, simply mince everything well and combine together in a bowl.
Chop up your pumpkin/squash and sweet potato.
Rub the bottom of a wok or medium-size pot with a little vegetable oil, then pour in the curry sauce. Also add 1/2 cup water, plus the lime leaves, stirring to incorporate.
Place curry sauce over medium-high heat and bring to a boil.
Add the pumpkin and sweet potato. When curry is bubbling, reduce heat to medium, or medium-low heat (just hot enough to keep curry simmering). Stir occasionally.
Cover the curry and allow to simmer 8-10 minutes, or until the vegetables are soft enough to poke through with a fork. Stir occasionally.
If using chickpeas: Add chickpeas at the end, stirring them in and allowing them to simmer 1 minute before serving.
Taste-test your curry, adjusting the salt level to suit your taste. Add a little salt or more soy sauce until desired taste is reached. Add more sugar if you'd like your curry sweeter. If too sweet or too salty for your taste, add more lime juice. Add more chili if you'd like it spicier.
Transfer the curry into a serving dish, or into individual bowls. Drizzle over the remaining 1/4 can of coconut milk, and top with a final sprinkling of fresh coriander. Fresh-cut red chili can also be sprinkled over. For additional protein, a sprinkling or dry-roasted cashews can be added. Serve with Thai jasmine or brown rice.
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A spicy, Earth friendly end to a oriental style meal or a comforting breakfast!
1 can (13.6 fluid oz.) full fat coconut milk
1 cup water
3/4 cups orange juice
2 teaspoons vanilla extract
1/8 teaspoon sea salt
1 cup long grain basmati rice or other long grain rice
2 to 4 tablespoons maple syrup, to taste or use agave
1 teaspoon cinnamon
1 teaspoon ground ginger
1 tablespoon orange zest
Mix the coconut milk, water, orange juice, vanilla extract, salt, and rice in a medium-sized pot. Bring the mixture to a boil and reduce to a low simmer. Cover the pot, but leave the lid very slightly ajar to let steam escape.
Simmer the rice for 30 minutes, or until most of the liquid has absorbed. Stir in maple syrup, ginger, cinnamon, and zest. Continue cooking till rice is creamy and soft. If necessary, add a little more water or maple syrup.
Serve warm or cool, dusted with extra cinnamon if desired!
"Slow Boat to China" Paul McCartney with Frank Loesser cover
"Ticket to Ride" The Beatles
What have you all been cooking? Please share your recipes and fave Beatles music here!
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