Alright, without further ado, may I introduce Our Lady Of Bad Assery:

Hi! I’m writing this piece right now because I believe in something big, and it’s something that requires active participation by people who care. Bonzai and its readers are a community of people who not only care about doing the right thing, but about learning and growing together; it’s really the perfect forum, so thanks for reading and sharing!

I’ve been a committed ethical vegetarian and animal lover since I was 6 years old. Like many of you, I’ve gone through countless transitions and growth spurts (pains) regarding how I want to move through this life and how I can better serve this planet. I’ve worked as an artist to connect with people and share the human experience; I got my PhD in chemistry because I wanted to better understand the way the world works and solve problems that affect us all; and now I work as a researcher for an animal rights advocate group, the Beagle Freedom Project (BFP), because I believe that even the mute deserve a voice.

I always knew that many companies still test on animals, but I really had no idea how extensively . . . I currently spend about 20 hours/week digging, verifying, emailing, leaving voice messages, and having awkward conversations on the phone with corporate reps trying to decode their intentionally ambiguous policies and trying to determine if they test their products on animals.

And here’s the thing: They KNOW that they’re in the wrong. They know that the world perspective is changing and that they’re behind the curve. Israel, India, and the entire European Union have all outright banned cosmetic testing on animals; and the U.S. does NOT require animal testing outside the purview of the FDA. These companies use scare tactics to justify baseless actions; they want us to believe that they’re protecting our children with No More Tears. And many of our favorite seemingly “cruelty-free” companies have now opened markets in countries like China that still mandate animal testing on all imported cosmetics. To further complicate matters, we all know about the “big, bad umbrella corporations”, but HOLY GUACAMOLE… I’ve been seriously shocked to learn how almost everything is owned by such a very few companies. It’s beyond frustrating to discover that some sweet little cruelty-free company with ethics I share is in fact owned by the same parent company that needlessly restrains a shaved rabbit and rubs shampoo in its eyes until they’re satisfied that the same ingredients we’ve tested and used for the past 60 years results in the appropriate amount of bleeding to deem it “safe” for me and my precious hair.

But I digress… This is about my work developing a smart phone App called “Cruelty-Cutter” that provides you with a simple way to tell if a product was tested on animals. This is about you and your voice. This is about an easy way you can further live a Socially Conscious, Totally Fabulous life!!

Please keep reading to learn more about BFP and Cruelty-Cutter:

The Beagle Freedom Project (BFP) is a small nonprofit organization based in Los Angeles that advocates for, rescues, and rehabilitates laboratory animals. There are currently ~65,000 dogs sitting in cages across America for use in testing cosmetics, pharmaceuticals, and household products; over 95% of them are beagles, chosen for their loving and docile nature. These animals have been bred solely for this purpose and in many cases, their genes are actually trademarked! Many have never seen the light of day and will simply be discarded when the research is concluded. These animals can’t speak for themselves in more ways than you realize: 80% of our rescues literally have no voice as their vocal chords have been cut to prevent barking and howling in the labs.

Our name suggests we only give beagles a second chance at life after lab, but we actually rescue and advocate for ALL laboratory animals (cats, rabbits, mice, rats, pigs, goats… you name it, we save it!) If you’re feeling depressed reading about these tragedies, check out the heartwarming stories of our recent rescues, and watch this incredible video of our dogs being given names instead of numbers, seeing sunlight, feeling grass on their paws, and running with joy for the first time in their lives! Get Inspired!

We work directly with private and academic labs encouraging them to release their test subjects to us for fostering after “retirement,” instead of the industry standard of euthanasia. It is central to our mission to work within the law to provide alternative homes for these unseen victims of consumerism, and as such, we have written bills to actually change laws at the state level.

Collaborating with lawyers, lobbyists, and congress, we had our first major legislative victory in Minnesota earlier this year with our Beagle Freedom Bill:

“The law is simple – all tax-payer funded labs must offer their dogs and cats up for adoption through animal rescue organizations instead of just summarily killing (as is the standard operating procedure)” – Shannon Keith, President of BFP.

Our California Beagle Freedom Bill will be back on the table in 2015, so stay tuned and get involved!!!

This is truly a TEAM EFFORT.




Ending this level of arcane, cruel, and often ineffectual testing requires a larger voice than just a few animal rights groups. It requires the hard work of conscious consumers. And, unfortunately, it requires a corporate translator: Money! Big corporations that continue to put their bottom line above the safety and health of other living beings don’t speak our language, but they sure do understand the words of our wallets. With this in mind, BFP has developed a groundbreaking App for your smart phone: Cruelty-Cutter. It allows you to scan the barcode of any beauty, personal care, or household product and instantly find out if that company engages in animal testing. You no longer have to try to remember the current status of your favorite toothpaste, you no longer have to lug a veritable phone book of company info with you … You can simply scan and shop! And what’s more, you can “Bite Back”: the Cruelty Cutter App provides you with easy access to company email and social media where you can send a message stating that you will not financially support businesses that engage in such pointless suffering. This is consumer activism at its best!

Okay… Please, PLEASE download the Cruelty-Cutter App for your phone, spread the word, and make ethics an easy part of your routine!

~~~

Herbs are one of the most popular edibles to grow at home, and for good reason. Herbs are easy to grow indoors and out, and even if you only have room on a tiny window sill you can still have freshly grown, tasty seasonings to add to your meals.

If you like to cook with herbs on a regular basis you’ll know you can go through them quite quickly. You can use up almost a whole little plant of basil just to make some pesto! Instead of buying several plants there is an easier way to get more herbs for your buck. Herb propagation! There are several methods of using your existing herbs and either dividing them or taking cuttings to grow a whole new plant.

As the weather cools down and fall is upon us it’s the perfect time of year to separate your herbs. I’m going to share three methods of herb propagation. Cutting, division, and layering. Each of these methods can be easier and faster than growing herbs from seed. Read on to learn some simple herb propagation techniques.


Cutting

Cut the stem off an herb at least 2-6 inches long right underneath the node (where the leaf grows out of the stem). Cut at a 45 degree angle. Take your stems and place them in bud vases or bottles full of water on a sunny window sill. Change the water in the vases each day. In a short time the cuttings will begin to grow roots. After a few weeks, once the roots have grown a few inches long, you can transfer your cuttings to a new pot with soil. Propagating herb cuttings in bottles is not only an effective way to grow herbs but it’s a great way to recycle bottles or display a vintage bottle collection on your window sill.

Alternative Method:
Instead of placing the cuttings in water you can also dip the stems in rooting hormone and place directly into a small pot with soil.




Division

This method may be the easiest. Simply take a plant that is flourishing and remove it from the container. Then, using a large knife slice through the middle of the plant all the way through the root system so that it is cut into two pieces. Take each section of the plant and put it in it’s own container. One plant becomes two! You may want to plant each of the divided plants into a container that is quite a bit larger than the plant itself. Herbs such as mint grow fast and you will find the herbs will fill out the pot quite quickly.





Layering

This method takes a little longer but can be quite effective. Take the stem of a herb that is growing on the edge of the plant and stretch it out as far as you can without ripping it off. Press the middle of the stem into the dirt and cover it with more soil. Soon the section that is buried will begin to sprout roots. It will grow into it’s own plant. Once the plant it established you can dig it up away from the mother plant and bury it somewhere else. This method works best in the spring. At the beginning of the season begin to establish a new plant using the layering technique and by fall you should have a new plant that is ready to dig up and move to a different spot in the garden.





Herb cuttings and potted plants make wonderful housewarming gifts. Sharing plant cuttings or divided herbs among friends is a great way to add more variety to your herb garden and build your plant collection. It’s also economical and fun! Before you head to the nursery to stock up more herb plants why not give some gardener friends a call and see what you can share and trade with each other!

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Adrienne lives in Northern Washington on a farm with her husband and a menagerie of loveable animals. When she’s not blogging at Crafty Little Gnome, Adrienne can be found out playing in the garden, experimenting in the kitchen or working on a new craft project. Adrienne also sells handmade jewelry and accessories in her Etsy shop Adrienne Audrey Jewelry.

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For the last three years, hubby and I have been weaving our way through the Middle East and North Africa (MENA) and the most common response when we confess our veganism is “Kayf? (How?)”

Well, friends and fellow wanderlust travelers, here are some tips for fellow vegans beckoning the call to explore Arabia and the Maghrib (North Africa). We’ve met vegetarians and post-vegans in our travels who thought it impossible to stay plant-based during extended stays in the region but whether you’re visiting for a day or a year, we hope these tips will help you maintain your diet in the not-always-vegan friendly MENA.

1. Know the 3 F’s: Falafel, Fosolia, and Foul. Most people are familiar with falafel but how many of you know its distant cousins, foul and fosolia. Foul (pronounced: fool) is a dish made with fava beans. It can be served mashed (foul modammas) in a tomato-based sauce or served whole, sautéed with onions, garlic, tomatoes, and peppers. Sometimes it’s served with eggs but you can easily request it without. Fosolia is a white bean dish served in tomato sauce. Each of the 3 F’s can be enjoyed on any hot, steaming variety of Arabian bread that it’s typically served with.
Research other region-specific specialties like tabouleh (parsley and bulgur wheat salad), mujaddara (sautéed lentils and rice with fried onions), hummus (chickpea dip), baba ghanoush/mutabal) (roasted eggplant dip), or kosh’ari (sautéed brown lentils, rice/pasta, tomato sauce, and fried onions).



2. Lentils (‘Addis) are your friends! Lentil soups and stews are quite popular throughout the Mediterranean and they’ve always been vegan in our experience. However, to be sure, inquire about any meat flavoring.

3. Local Produce Rocks! While the local fruit varieties can be admittedly unattractive, they taste way better than the glossy imports any day! Most produce sellers will happily tell you which produce is local (maHalli) or not. In addition to produce stands to buy fruit, you might also find fruit “cafes” that serve freshly blended fruit juices and desserts.
As for veggies, BEWARE! Some “developing” countries have “development” agreements that pressure local farmers to spray their produce with pesticides and “certified organic” produce hasn’t migrated this far east just yet! Ask around for produce from small, family farms or trust your judgment. If your cucumbers or beets have a medicine-like aftertaste or your spinach doesn’t have a few holes or a friendly bug chomping on it, you probably shouldn’t eat it!



4. Dates and Nuts to the Rescue! When all else fails, find your way to a traditional market (souq) and stock up! Dates and nuts create a nourishing, balanced meal when you’re running out of options. If you plan on trekking out to any desert regions, these are a must! The desert offers even fewer dining options for the herbivore and omnivore alike! Also, if you have a sweet tooth, this combo is your safest dessert. Most desserts in these parts are made with butter, cream, and tons of sugar, unless they’re fried (similar to donuts).

5. Stay Close to Capital Cities. While capital cities are admittedly more cosmopolitan than the preserved rural life, they do offer more variety than found elsewhere. We’ve found soy milk in Sana’a (Yemen), veggie burgers in Muscat (Oman), tofu in Mecca (Saudia Arabia) and vegan cookies in Algiers (Algeria). Outside of the capital cities, these imports are largely unknown and absent. Also in the capitals, you’ll likely find Indian restaurants, one of the most popular non-Arabian cuisines in the region, with Turkish restaurants as a close runner-up.



6. Guard your Couscous. Even after you’ve clearly explained that you don’t eat meat, most hosts will not see the harm in stewing your vegetable tangine (stew) with meat. If you’re fortunate, you’ll get a handful of chickpeas in your stew but be sure to clearly express that you prefer the veggies/beans be cooked separately from meat. Also, inquire about your couscous request. Some couscous dishes are served with a thick yogurt cream or cooked with butter.

7. Be polite and respectful. Arabs are notorious for their hospitality. They will feed you until you need to be rolled to your lodging! Unfortunately, for many, serving you meat is part and parcel of their hospitality! We’ve literally had guests who felt bad for not serving us meat even though we licked every vegan dish clean! So, if you’re going to decline, be polite, smile, and say “Shukran! (Thank you!)” Many people don’t see animal cruelty and eating meat as the same issue. You will likely find a sympathetic ear if your reasons for being vegan (be prepared because you will be asked) revolve around you’re disdain towards the barbaric treatment of animals in most modern slaughter houses. Arab culture does have a respect for the animals that they consume but see pre-slaughter treatment and slaughtering animals as two different issues.


Even though the idea of traveling throughout MENA is not too popular these days, we hope these tips will help you along your journey to discovering a rich cultural heritage and amazingly warm and hospitable people! Ma’a salaama! (With Peace!)



Catch up with Chantal and her family’s awesome adventures at Raggamuslims!

This is reprinted with permission. You can read the original blog post here.

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Since we started working as Innkeepers at Foothills Lodge and Cabins last October, we purchased our initial investment of supplies and haven’t had to buy any additional ingredients since. Running to the store because we’ve run out of laundry soap is a thing of the past around here. And we live 47 miles away from the nearest big box store or large grocery store so if we can find all the ingredients, I know you can too. Okay, let’s get started!





You’ll Need:
A Stove
One Large Stock Pot
A Long Spoon
A 5 Gallon Bucket

Ingredients:
2 Cups of Washing Soda (Soda Ash)
2 Cups of Borax
1/4 Cup Dr Bronners Liquid Castille Soap
15-20 drops Essential Oil
Hot Water

A Note:
Some recipes call for vinegar to be added into the detergent, but Ken found it works better when he adds it to our fabric softener slot in the washer. When we do this it rinses through after the soap has, and for whatever reason when we do this we don’t need to use dryer sheets. Even living at 8200 feet where it is VERY dry, we don’t get shocked anymore.





Fill the stock pot about 2/3 full of hot water and put it over medium heat. Pour the Borax and Washing Soda in – give it a stir. It’s not boiling but it’s getting pretty hot so be careful! Add the 1/4 cup of Dr Bronners and the 15-20 drops of oil. Give it another quick stir.

Right before your lovely smelling concoction comes to a boil, remove it from the burner and pour the contents into an empty 5 gallon bucket. Then fill up the stock pot again with HOT water and pour that into the bucket. It will just about fill the bucket, and that’s what you want.





See how it’s almost full? The size of your stock pot might make this a little different, so just remember that the recipe makes 5 gallons, so if you have to add a little more or a little less, that’s okay, just as long as you end up with 5 gallons.





We put our finished product in recycled bleach bottles.

And that’s it! Wasn’t that simple?? Cover the bucket and let it stand over night. In the morning when you take the lid off it will be ready to use. Don’t worry if there are little clumps of stuff in it. That is perfectly normal and those dissolve easily when you start the load. It might look kinda funky compared to that thick, pretty stuff you’re probably used to, but it’s not about how it looks, it’s about how your clothes look, and they will look (and smell) FANTASTIC!

~~~

Thanks so much again to Jen and Ken for cracking this code for all the BA readers out there!

If you want to catch up with Jen and Ken you can find them blogging at Rocky Mountain High. You can also follow their amazing journey across America, and you can read their original story here.

~~~

Since our childhoods we have been programmed to believe in the necessity of milk. Everyone knows that milk plays a crucial role in any child’s diet, as it not only provides calcium for strong bones, but it also enhances growth. In recent years however, cow’s milk (the milk most of us grew up drinking), has been implicated in many health problems including allergies, asthma, gastrointestinal disorders, and skin rashes. Adding to this, animal rights activivists point to the cruelty inherent in industrial farming, claiming that the animals are treated terribly and that the milk can be quite unhealthy.

As I learned these issues, I realized I wanted to give my family a better, healthier, and more humane alternative. But to my amazement, I found that there are more choices in non-dairy milk than I’d ever imagined. In fact, the proliferation of these alternatives has made selecting one more difficult than ever before! Each milk alternative is different in nutrition content, consistency, price, and even the taste. Here are some of the choices that made my top list, with their pros and cons to help us all decide:


Soymilk

Soymilk is made from soybeans and has long been a popular alternative for people who are unable to drink cow’s milk, often due to lactose intolerance.

Pros:
• Fairly low in fat; low-fat and fat-free options available
• Suitable for low-carb diets
• Least expensive commercial milk alternative and available almost everywhere
• High in protein and contains considerably more fiber than cow’s milk
• May lower cholesterol
• Has more omega-3 fatty acids than 2 percent milk
• Mostly fortified with riboflavin and vitamins A, D and B12
• Has isoflavones, a phytoestrogen that can lower the risk for diseases such as cancers, heart disease, osteoporosis and more

Cons
• Soy is a common allergen
• Lacks calcium; most brands are fortified with calcium, but research indicates that this may not be as healthful as naturally occurring calcium
• Studies on the effect of isoflavones and cancer risk are mixed


Almond milk

Almond milk is created by finely grinding almonds, one of the healthiest nuts you can eat, together with water.

Pros:
• Contains vitamins A, D and E and minerals phosphorus, magnesium, iron and potassium (some of these are fortified)
• Low in calories and carbohydrate; advantageous for those trying to lose weight

Cons:
• Almonds are costly so the actual amount of almonds used in the milk is small and may not be enough to provide a lot of nutrition
• Almonds are a goitrogenic food; they contain chemicals that can harm the thyroid gland when consumed in large amounts


Rice Milk

Rice milk is processed from brown rice and usually contains rice syrup, evaporated cane juice, or some other natural sweetener.

Pros:
• Low in cholesterol
• High in essential minerals, including magnesium and selenium, which are proven to boost the immune system
• Hypo-allergenic and a good source of vitamins B, iron, copper and antioxidants (usually fortified)
• Most brands are enriched with as much calcium and vitamins as cow’s milk

Cons:
• Excessive consumption of rice milk, which is high in carbohydrates, is not safe for diabetics
• Non-fortified rice milk is very low in protein and calcium compared to cow’s milk
• Commercial rice milk can be expensive due to a combination of shipping costs, low demand and substantial subsidies paid to American rice growers
• Availability may be limited to natural and health food stores


Oat milk

Oat Milk is made from oat groats (hulled grain broken into fragments), filtered water, and potentially other grains and beans, such as triticale, barley, brown rice, and soybeans.

Pros:
• High in fiber
• Cholesterol-free and a good option for anyone on a low cholesterol diet
• Contains vitamin E and folic acid, which are essential to numerous bodily functions
• Rich in phytochemicals, which are naturally occurring chemicals in plants that help fight diseases such as cancer, heart disease, and stroke

Cons:
• Difficult to get ahold of, except for in health food shops
• Does not contain any calcium and is rarely available in fortified versions
• Flavored varieties can be high in sugar and may contain gluten which some people cannot tolerate


Hemp Milk

New to the market, hemp milk is made from seeds grown in Canada, where growing hemp is legal.

Pros:
• Good source of omega-3 and -6 essential fatty acids, calcium, and phosphorous, and is commonly fortified with other vitamins and minerals
• Unlike soy protein, hemp protein doesn’t contain high levels of enzyme inhibitors, phytates, which can interfere with the proper assimilation of essential minerals
• Does not contain the oligosaccharides found in soy, which cause flatulence and stomach distress

Cons:
• Difficult to find in many areas
• Expensive
• Low in protein compared to cow’s milk


If you or your family is vegan, allergic to cow’s milk, lactose intolerant, or simply does not like the taste of cow’s milk, there is no reason to fret. You have a lot of non-dairy milk alternatives! I personally enjoy melon-flavored soymilk, while my kids love the malt variety. My husband, meanwhile, has become somewhat addicted to the light, nutty flavor of plain almond milk.

In choosing milk alternatives, keep in mind these pros and cons and make sure to always check nutritional labels as brands do vary. You may also consider making your own milk at home if costs become a hindrance.

~~~

Renee Bedford is a mom and wife who is dedicated to living a healthy and sustainable lifestyle.

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Author’s note: I’m neither a physician nor a licensed nutritionist. All of the information that follows is based on my 20+ years’ of personal experience as a vegan runner and my 10+ years as a marathon coach, input from my nutritionist, and a great deal of research done over the years.

For a veteran runner like me, spring means one thing: the official kick-off to race season. Shamrock Shuffles, Spring Flings – every city seems to be putting on a race. Over the past two decades I’ve noticed something else – as the number of running enthusiasts has gone up, there is still a shadow of doubt that people can complete endurance events on a plant-based diet.

How can this be? There are some well-known vegan athletes out there proving every day that a plant-based diet isn’t just possible, but many argue even preferable, for athletic success. Carl Lewis, Brendan Brazier, Martina Navritilova, and Scott Jurek come to mind. They’re amazing! In fact, they have such amazing athletic prowess that frankly, they’re a bit intimidating. Are they super humans who could excel no matter what they eat? I doubt it. I may not be as athletically gifted as one of them, but I am a vegan athlete. I’m a perfectly ordinary person with average athletic abilities, a serious running addiction and several marathons under my belt. I’ve been running for more years than I can count, and have done it as an omnivore, vegetarian, vegan, high-raw and 100% raw vegan. I’ve learned the hard way – both monetarily and physically – that it doesn’t take fancy protein powders, vitamin drinks, or energy gels to get enough fuel in my diet to finish a race successfully. I listen to my gut (figuratively and literally), use common sense, and make any changes gradually.

Below are the most common questions I’ve encountered from other athletes who are contemplating a veg*n diet. Some of these are more specific to endurance training, but I know we have some athletes out there (at least a couple of us are derby girls!) so I’m including all of them.

How do you get enough protein to stay energetic and recover? This is the most common question I get, and also the most frustrating. The simple answer is that protein is in everything! You don’t need to eat a steak – or a block of tofu, for that matter – to get an adequate amount of protein. As long as you’re eating a balanced diet that includes nuts, seeds, legumes and whole grains, you should be covered. In fact, healthful fats and carbohydrates are just as important for strength and recovery as protein is.

But what about amino acids? Don’t they have to be in a certain ratio? Don’t you need to eat a ‘complete protein’, like dairy or eggs? The short answer is that there are many plant-based foods such as quinoa, amaranth, hemp seed, and soybeans that are complete proteins (they contain all nine of the essential amino acids). The longer answer is that you do not need to consume all nine amino acids in one sitting. As long as you are eating a varied, whole foods diet, you should be fine.

How do you get enough fat in your diet if you aren’t eating dairy or eggs? Not only do I get enough fat, I have to be mindful that I don’t eat too much – especially when I’m not training for a race. Many nutrient-dense foods such as nuts, legumes, avocadoes and coconut oil have plenty of fat.

Don’t all of those fruits and vegetables upset your stomach? The key to training on a plant-based diet, especially high- or 100% raw, is moderation. If they don’t upset my stomach when I’m not exercising, then it stands to reason that they won’t upset it when I increase my activity level; I just need to increase it s-l-o-w-l-y. Everyone’s threshold is unique, but for myself and many people I’ve coached, it’s reasonable to increase activity in 30 minute increments. More than anything, timing is the culprit. I’ll touch on that in a moment.

Why don’t you use energy bars/drinks/gels? They’re vegan, aren’t they? Some of them are, but there are two reasons I don’t ingest them. One – they are expensive! Two – they are highly processed and full of ingredients that I don’t need to perform well. In fact, as my diet has evolved towards whole foods and high-raw, I actually suffer from GI distress when I do consume these things. The reason energy bars, etc. are effective is because they deliver a shot of carbohydrates, glucose and electrolytes to your system when your glycogen stores are depleted. You can get the same thing out of a piece of dried fruit or a couple of orange slices.

How do you get enough calories? One word – smoothies. I have to be careful not to ingest too many calories when I make my recovery smoothies. However – unless you’re training for a lengthy endurance event (longer than 4 miles or one hour), you shouldn’t need to take exceptional measures. If you are training for something that’s high-endurance, you should incorporate dietary needs into your training plan, whether you are a vegan or an omnivore.

No matter what I’m eating or level of fitness I have, a few things always hold true across the board: what to eat before and after a workout; when to eat it; and most importantly, how it will affect my digestive system.

How much? When eaten slowly, just enough to make me feel full.
When? 90-120 minutes prior to my run (or hike, or bike ride, etc).
What? Pre-run: a combination of complex carbs, protein, and fat. Post-run: the same, but with more carbohydrates and water.

Pre-run meals that work well for me include: 1 banana + 2 tablespoons nut butter; ¼ cup coconut yogurt + 1-2 tablespoons granola; ½ avocado spread on a piece of toast or some raw crackers; ½ cup hummus + some raw crackers; ½ cup quinoa garden tabbouleh.

Post-run meals that work for me are always in smoothie form. It’s important to replenish one’s glycogen stores and protein as quickly as possible (ideally within 30 minutes of your activity). My recovery smoothies always include a handful of berries, a handful of tropical fruit (banana or pineapple), a bunch of greens, and alt milk or yogurt. If I’m not anywhere near my blender or I’m eating out, I opt for a tofu scramble or a really big salad that includes beans or tofu, nuts, and a side of fruit.



Quinoa Garden Tabbouleh
yields about 7 cups

Ingredients:
2 cups uncooked quinoa, pre-soaked if time allows
(if you are RAW, sprout 2 cups’ worth of quinoa, which will amount to ~6 cups once sprouted)
1 cup diced red onion
1 teaspoon allspice
1 cup diced zucchini
1 cup diced red & orange bell pepper
2 cups loosely packed basil, torn
1/4 cup fresh lemon juice (approximately 2 medium lemons)
1/4 cup oil of choice (hemp, sunflower and olive are all good choices)
salt & pepper, to taste

It is very important to rinse quinoa before cooking it, otherwise it will taste quite bitter. This is due to saponins that coat the quinoa seeds. Even after the seeds are polished and packaged, residual saponin dust often remains.

In a large bowl, combine red onion and allspice; set aside.

[If you prefer using cooked quinoa] Bring a large pot of salted water (6-8 cups) to a boil; add quinoa and cook, stirring frequently, until quinoa is al dente (start checking after 10 minutes and watch for the halos to appear). When quinoa is done cooking, drain and set aside to cool.

Prepare and add the remaining ingredients in the order listed, then mix together. Fold quinoa into the other ingredients. This salad can be served at room temperature, but also tastes great straight out of the fridge!

~~~

Monika is a Chicago expat who recently left life in the fast lane for 15 acres in rural North Carolina. An avid foodie, she has developed and tested recipes for several veg*n cookbook authors. In addition to being food-obsessed, Monika is also a micro farmer, runner, coach, writer, yogi, voracious reader, wife, and mum to a very precocious three-year old. You can follow her musings at windycityvegan, or check out her virtual recipe collection at Chew on This!

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Lately I’ve been wondering why the more fresh produce I eat, the better it tastes. Once I started increasing the amount of raw fruits and vegetables in my diet, a cycle of bizarre cravings kicked in. The more frequently I ate fresh foods, the more frequently I wanted to!

It’s like my taste receptors have re-learned to love the flavor of fresh vegetables and fruit. Am I fooling myself though? Is this mind over matter, or can you really teach old taste buds new tricks?

How Our Taste Buds Work

Uncovering the mystery of how our tastebuds work is one part revelation, one part inspiration and one part taste sensation!

Those bumps on the surface of our tongues are actually called papillae and our tastebuds are buried inside them. Our tastebuds make direct contact with the chemicals in food and translate this information into electrical signals which then travel to our brains and deliver the sensation of taste. It’s the tiny hairs (or microvilli) within our taste buds that pick up sensory information about the sweet, sour, bitter, salty or savoury (umami) flavours on our tongues.

On average, most people have about 10,000 taste buds. Most are on our tongues, but taste buds are also located on the insides of our cheeks and on the rooves of our mouths.

Before we get to about 50 years old, our taste buds regenerate every 10 days or so. After 50 the number of taste buds declines to about 5000. This is why babies and toddlers often seem to have an enhanced sense of taste, while older people sometimes oversalt their food to regain the taste sensations of their youth!

How to Regain Your Taste Sensation

Loss of taste sensation is often due to factors other than age. We also make avoidable lifestyle choices that reduce the abilities of our taste receptors. These include:

• Smoking
• Ingesting foods loaded with pesticides and other chemicals
• Eating processed foods that are often high in artificial flavors or colorings
• Eating too much mucus-forming foods such as white flours or dairy, which can block olfactory sensors in our nasal passages
• Using drugs (both legal and illegal) which can alter our perceptions of flavor
• Believing cultural influences that tell us junk food flavors are more desirable

Each year more than 200,000 people in the USA report a loss of taste sensation to their doctor. This might help explain why some people who are used to a diet of processed junk food think that healthy eaters are a bunch of weirdos. How could we possibly relish a juicy home-grown tomato fresh off the vine when we could suck on a bottle of ketchup instead? What’s with enjoying sweet, crispy carrot sticks when a carton of deep-fried potatoes is available at the take-away just around the corner? Why do we waste our time preparing divine salads full of bright leafy greens, shredded sweet carrots, plump tomatoes, salty olives and creamy avocadoes topped with pungent fresh herb dressings, when we could simply pick up a cardboard-textured (and flavored) hamburger from the fast food drive-through? We must be out of our minds!

Seriously though, eating a lot of raw vegetables and fruit can reset your body’s natural instincts and intuition about food. As your raw food health levels increase you’ll find yourself drawn towards more healthful and naturally flavorsome foods. Over time you’ll lose interest in letting highly processed foods into your system.

To regenerate your taste buds, choose to eat healthy, fresh, whole foods and avoid artificial flavorings and additives. Eventually your taste buds will regain their maximum potential once again, allowing you to enjoy every last ounce of amazing flavor in your food.



Taste Bud Revivor Salad Dressing

Ingredients

• 2 red bell peppers (capsicums)
• 6-8 sun-dried tomatoes
• 2 tablespoons fresh marjoram (or oregano)
• 1 tablespoon of lemon thyme (or thyme)

Method
Blend all ingredients until well combined.
Makes about 1 cup.

The brilliant thing about this salad dressing is that it’s nearly oil-free, apart from the sun-dried tomatoes. This means that you’re not adding a whole heap of calories and fat to your healthy salad.

Enjoy this dressing paired with leafy green salads, spooned into an avocado half or spread on crackers for a quick and nutritious snack.

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Trina Cleary raves about raw food health at Growing Raw, a healthy eating guide that provides tips and information to help you grow your own food and make nutritious eating a daily habit.

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Ah, to have a garden. A space all your own to use your green thumb to its full advantage, providing fresh, organic sustenance right from your own backyard. Well, for many urbanites, a backyard is nonexistent as more and more city dwellers become accustomed to compartmentalized living. Apartments are great: You can live smack dab in a thriving metropolis with a great view and only the space you need for yourself, but that doesn’t leave very much room for growing your own food.

Thankfully, you don’t need very much room to start an apartment garden. Don’t expect to be able to live off the land (or in your case, soil in pots), but do expect to see some great accoutrements for main dishes sprouting on your balcony. Here are five great foods you can and should grow for your apartment garden.

1. Tomatoes: Every apartment garden should grow tomatoes when the weather turns just a bit warmer. Tomatoes really don’t need a whole lot of space or soil to grow. A standard terra cotta pot will do, or if you want to be creative, an old boot or similar-shaped vessel will work great and look funky. Tomato plants are pretty hardy and don’t need a ton of sunlight, just make sure they’re well watered. Save yourself some trouble and buy a starter plant from a nursery, plant it in some good soil, and give it a trellis cage to grow up. You’ll be enjoying juicy tomatoes in your sandwiches, salads, or pastas in no time.
2. Herbs: For the gardening enthusiast with no space to spare, herbs should absolutely be grown. Enjoy fresh parsley, oregano, rosemary, or other herbs for all your cooking needs. For a makeshift greenhouse, use half-gallon plastic bottles of milk and punch wholes in the bottom for drainage. Keep the caps on to create a nice mini-greenhouse for sprouts, then cut it off as they mature. They won’t need much more sunlight than a kitchen window sill can afford either, so these herbs can be grown in the most minimal spaces available.
3. Strawberries: There’s nothing like a fresh, sweet strawberry in the summertime – on its own, served with alt ice cream, or as part of a delicious smoothie. Strawberries need very little space to grow and are pretty low-maintenance plants; especially for a fruit. Strawberries are not invasive either, so you won’t have to worry about it trying to take over your deck (which is why I wouldn’t recommend most other berries). Get a specific strawberry pot at most gardening stores with little balcony openings going up the sides to maximize your strawberry-growing potential.
4. Lettuce: Buy or make yourself a small garden box, and grow lettuce. The plant doesn’t root much further than the surface, so the box doesn’t have to be deep at all. Sunlight and decent weather are important though, so if your deck doesn’t receive direct sun, lettuce may not work. Otherwise, with a little bit of fertilizer and some water it’ll take off. This is one of my favorite plants to grow, because there is seriously nothing like crisp, crunchy, fresh lettuce straight out of the ground for the perfect salad or sandwich.
5. Beans: As a vine plant, beans are great for when you don’t have a whole lot of square footage but do have some vertical space available. Get a standard-size pot, some good soil and fertilizer, and firmly plant a long stake or bean pole toward one of the edges. Plant seeds directly in front of the pole, toward the middle of the pot. The plant will quickly grow up the vine and give your great picking for the months to come. Beans are one of the most adaptable and hardy plants around and can survive most conditions – even a balcony garden.

Good Luck!

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Edward Stern is a guest blogger for An Apple a Day and a writer on online nursing classes for the Guide to Health Education.

Alas, I’ll just have to enjoy her online – and I hope that you do too!

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Whether you’re a heart-and-soul vegan, moving towards a vegan lifestyle, or just trying to stick to a budget, vegan clothing and accessories are widely available like never before. But where to begin? We’ve probably all heard of conscientious retailers like Herbivore and Moo Shoes; but what do you do if you’re at the thrift shop or a department store? My hope is that this article will serve as a Vegan Fabrics & Materials 101.

First things first: what materials are animal-based, and what are their substitutes?  In addition to leather and wool, there are a few other items to watch out for.  Below is a list of the most common animal-derived fabrics, and some oft-utilized substitutes.

• leather/suede: artificial leather (commonly labelled as leatherette, faux leather, pleather, naugahyde, leather cloth, cork leather)
• wool/shearling/angora/cashmere/mohair: fleece, cotton, linen, hemp, polyester, satin, rayon, acrylic, corn, nylon
• silk: bamboo, soy
• fur: fake/faux fur*
• pearls/shell/bone: imitation items are usually clearly labeled when it comes to jewelry; price is usually a very good indicator as well

* In regards to fake fur: Unfortunately, there are loopholes that some retailers take advantage of that do not require them to identify the use of real fur.  In the event that you aren’t certain about an item, the quickest way to distinguish fake from real fur is to separate the fur and check its base; fake fur will have stitching, whereas real fur will not.  Also, if you are going on price alone to purchase synthetic leather goods, be aware that some non-leather items may still have real leather trim or detailing.  When in doubt, always check labels!

Artificial leather is relatively easy to clean, but like any material, it does have its shortcomings. Synthetic leather is prone to drying out, hardening, cracking and flaking. When not in use, be sure to keep items out of direct sunlight and away from unnecessary heat (for example, don’t sit your boots next to your radiator). Also, when you do clean synthetic leather items, use a mild cleanser, and avoid immersing the item in water unless absolutely necessary. Water- and weather-proofing sprays specifically designed for synthetic leather is something to consider for items that get a lot of wear, such as coats, boots and shoes.

And now for the fun part: shopping! There are myriad vegan-friendly retailers out there, with items to fit every budget and style. There is even a vegan auction site! And don’t forget Etsy – home to an amazing selection of vegan handmade clothing and accessories. For straight-up vegan fashion, my go-to site is The Streets I Know, a vegan fashion blog written by someone in the fashion industry. Her sidebar has links to dozens (dozens!!) of vegan and vegan-friendly retailers.

For those Do It Yourselfers out there, I’ll be following up with a Vegan Fibers (knitting & crocheting) 101 article in the next couple of weeks!

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Monika is a Chicago expat who recently left life in the fast lane for 15 acres in rural North Carolina. An avid foodie, she has developed and tested recipes for several veg*n cookbook authors. In addition to being food-obsessed, Monika is also a micro farmer, runner, coach, writer, yogi, voracious reader, wife, and mum to a very precocious three-year old. You can follow her musings at windycityvegan, or check out her virtual recipe collection at Chew on This!

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It’s such a waste to throw out food scraps, don’t you think? Especially if you’re a gardener or plan to be in the future – you can compost your kitchen waste! Of course, not everything is suitable for the compost pile, but you’d be surprised.

Composting is the decomposition of organic materials into a nutrient-rich substance for your garden. Plants love it and it creates a great add-in to your existing soil or a fertilizer.


SOME THINGS YOU CAN COMPOST:

Kitchen Scraps
Fruit cores, peels (carrot, potato, melon, etc), hard tops of squash, any fruit, any vegetable, and even egg shells are okay

Fresh Grass Clippings

Green Garden Waste
Dead leaves, plants that have stopped producing, bolted lettuce, dead flowers. When you clean out your garden in the fall, add all the dead plants to the compost pile!

Weeds That Have Not Gone To Seed
If you compost weeds that have flowered or have seeds, you’re risking creating more weeds when you use the compost!

Yard Waste
Leaves, needles, twigs, clippings from bushes, straw

Aquarium Water or Algae/Lake Weeds
From freshwater only. These add nitrogen to the compost.

Manure
Partially decomposed organic material that adds rich nutrients to the compost. Dog, Cat, and Reptile should be avoided.

SOME THINGS YOU CANNOT COMPOST:

Diseased Plants
This can harbor the disease and spread it to your plants later on.

Dog, Cat, Reptile Manure
It may contain pathogens that can harm humans.

Gypsum Board
Any housing material is a NO!

Anything From The Side Of The Road
Even if you clean up the dead weeds and grass from the side of the road there is a chance it has been sprayed with harmful pesticides and/or could contain petroleum residues.

THINGS TO COMPOST IN MODERATION

Cardboard
Dryer Lint
Pet/Human Hair
Sawdust
Cloth
Wood Ash
Wood Chips

QUESTIONS TO ASK BEFORE YOU THROW IT IN THE PILE

Did it come from a natural source?

Will it break down? Is it biodegradable?

Does it contain toxins or pesticides?

Do I want this in my garden?


SO I HAVE MY SCRAPS TO COMPOST, NOW WHAT DO I DO?

Collect your kitchen scraps and yard waste daily. Some people conveniently keep a compost bucket on their kitchen counter or under the sink, to add to as they cook. You can empty it at the end of the day to eliminate odor. There are also nifty compost containers with carbon odor-preventing lids.

Create your compost pile out of site and out of “smell.” It can get stinky! Also keep in mind that it may attract dogs, cats, and other animals looking for a snack. So, placing the pile behind a fence or in a protected area might be a good idea.

Once a week or so, turn your pile. Take a pitch fork or a shovel and agitate it, mixing it up a bit. Add different layers, too. If you’ve been adding a lot of kitchen scraps, then add a layer of grass clippings or leaves to help it decompose faster.

Keep working at it and adding on, for about a year. The following spring it should be ready to be mixed into your garden soil.

And I promise, your garden will thank you!


Here are some helpful sites:
Capital District Community Gardens
OrganicGardening.com
Martha!

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Alisa loves to live life to the fullest! She spends most of her time in her kitchen and garden each day. She is a foodie at heart and enjoys growing a large enough garden to feed her family in the summer months and into the winter. She and her husband grew up in the country but have created a small suburban farm for themselves in the Great Northwest. Gardening, cooking from scratch, preserving and raising their own food is their way of life and they enjoy every minute of it! Follow Alisa’s cooking & gardening adventures at Alisa’s Garden.