Image from peta.org

‘Easy Vegan‘ is all about practicality. Sure, in an ideal world we’d prepare each meal at home, from organic fresh-from-the-field produce. But what about when you’re held up at work and get home *starving*, with no motivation to cook? And what about when you’re visiting Uncle Bob, in nowhere-ville, and there’s nothing fresh to eat? Or what about when you’ve got that ‘fast/greasy/naughty food’ itch that just really needs to be scratched? What then?

For times like those it’s good to know what’s worth grabbing – and what’s better left on the shelf. Hence, the ‘Easy Vegan‘ guide.


I recently received a small but exciting box in the mail – free nuts! (insert joke here) The nice folks at Sahale Snacks sent me their two vegan varieties to sample and review (see my Integrity Policy here, under ‘Give Me Stuff’). The cool thing about Sahale Snacks is that their nuts have been picked up by Starbucks! So, setting aside any thoughts on the coffee monolith, it’s great to know that wherever there’s a Starbucks (which, let’s face it, is *everywhere*), there’s also reliable vegan eats! (please do note there are 2 varieties that aren’t vegan – the Roasted Almonds with Honey and Sea Salt and the Barbecue Almonds with Mild Chipotle and Ranch)




Sahale Snacks: Soledad Almonds with Apple, Flax Seeds, Date, Balsamic Vinegar and Red Pepper

On the bag: “Influenced by the heat of the Mediterranean sun, this delectable snacking experience features almonds, apples, and flax seeds, tickled with date, balsamic vinegar, and cayenne.”





Our Thoughts: The ingredients sure sound like overkill, but the flavor is totally balanced and nothing overwhelms . Sweetness from the apples leads into a well-rounded and complex flavor profile. The aftertaste is just the tiniest bit of heat – a nice little kick!

Upon tasting, Damian’s eyes got real wide. “What?”, I asked, “do you like it?”. His response: “It’s just so . . . interesting!”

I agree. And we both gave our thumbs up. Would eat again!




Sahale Snacks: Cashews with Pomegranate and Vanilla

On the bag: “We think we’ve found the perfect combination of sublime flavors: pomegranate, vanilla, and cashews. Our whole cashews are teamed with pomegranate and apple, and balanced with pure vanilla beans. Our light glaze adds just the right amount of sweetness.”





Our Thoughts: Okay, I gotta admit I was skeptical at first. It was the vanilla that threw me. But wow, guys, these sort of blew my mind! Very sweet but also complex, I was reminded of the Pralines & Cream ice cream that was my favorite as a child. Such amazing flavors!

The only problem I have with these is my potential to eat the whole bag. NOM.




So guys, now that you’ve read the reviews, here’s the fun part: Sahale Snacks is giving out a gift pack just like I got, to one lucky Bonzai reader. You’ll receive both flavors of vegan nuts and maybe a little something extra as well. All you have to do is leave a comment here! I’ll use the random number generator to choose a winner later this week. Good luck!

microalgae

By now we’ve all heard of the ‘amazing omegas’, those fantastic fatty acids that have all the scientists and supplement-makers squawking. We’ve been introduced to ‘good fats’ and lectured about the naughty ones and sold on all sorts of ’superfoods’. And if one more person tries to tell me how healthy fish is, I may just do something very un-vegan!

But truly, it’s a lot to try and make sense of. So I’ll do my best to lay it all out, in straightforward scientific terms. Here we go!


Essential Fatty Acids

There are certain nutrients the human body is unable to produce. These are termed ‘essential’, like the essential amino acids that make up proteins. The fatty acids that fall into this category are termed the essential fatty acids (EFAs). There are two main types of EFAs: omega-6 and omega-3. Both groups are required for normal bodily functioning and both groups must be obtained dietarily. These EFAs are used to regulate inflammation, adjust mood and behavior, affect cellular signaling, and more. They are also used as transcription factors that act on DNA.


Omega-6

Omega-6s are unsaturated fatty acids, which means they are not bound to additional hydrogen (as opposed to saturated fats which are ‘heavy’ with hydrogens). They are critical for a variety of functions. Omega-6 deficiency may manifest as dry hair or hair loss, eczema, or slow-to-heal wounds. However, there can also be ‘too much of a good thing’. Very high levels of omega-6 are correlated to heart attack and stroke, arthritis and other inflammatory diseases, depression and other mood disorders, obesity, and cancer.

The most prevalent dietary omega-6 is linoleic acid (LA). LA is commonly found in situ in the lipid by-layer of cells, where it plays a critical role in biochemical processes. At proper levels, LA may help prevent cancer, treat cystic fibrosis, and correct dermatitis. (1)


Omega-3

Omega-3s are also unsaturated fatty acids. There are three primary forms: alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). All of these are polyunsaturated fatty acids (PUFAs), which means there is more than one point where hydrogen could bond (so essentially, very unsaturated).

ALA is considered a short chain fatty acid, while EPA and DHA are both long chain fatty acids. These are EFAs and thus the body cannot produce them, though it can convert ALA into EPA and to a lesser extent DHA. Of all the essential fatty acids, EPA and DHA confer the greatest health benefits.

DHA is the most advantageous omega-3, and the FDA officially recognizes it’s importance in fighting cardiovascular disease. (2) Further, Canadian health officials state that DHA is important for developing the brain, nerves, and eyes. (3)


Omega-6 and Omega-3 In Action

Most scientists believe that the actual dosage of EFAs is less important than the ratio of omega-6 and omega-3. (4) This is because omega-6s (which can be detrimental in high doses) and omega-3s utilize the same enzymes for synthesis. It is thought that the ratio of LA (an omega-6) to ALA (an omega-3) is especially significant.

The omega-6 will compete with the omega-3 for the same limited enzyme. The single enzyme can catalyze multiple reactions (not simultaneously), resulting in different types of eicosanoids (hormones), depending on the omega involved. In the case of excessive omega-6, the rate of synthesis is greater than the rate of metabolism (you are processing more Omega-6 than you are using), and the extra hormones produced could be dangerous. These additional hormones are sometimes referred to as ‘pro-inflammatory agents’. The omega-3s EPA and DHA, on the other hand, form anti-inflammatory molecules.

The ideal ratio of omega-6 to omega-3 is somewhere in the neighborhood of 4:1, with 4 parts omega-6 to 1 part omega-3. Unfortunately, the standard American diet (SAD) typically includes a ratio closer to 10:1.

It should be noted that recent research contradicts this belief, indicating that it is the definite amount of EFAs, and not the ratio, that matters most. (5) (6) (7)


EPA and DHA

The long chain omega-3 fatty acids are the ones that confer the greatest health benefits. Of these two, DHA is certainly the most ideal, though the virtues of both are identified in a number of studies.

DHA can increase circulation and reduce blood pressure. (8) EPA and DHA both play a significant role in reducing and preventing cardiovascular disease (9) (10) (11) (12) DHA levels are inversely proportional with breast cancer risks (13), although the link between DHA and cancer has not been sufficiently established. DHA also contributes to brain development and memory (14) including a protective effect in Alzheimer’s and Parkinson’s disease. (15)

The short chain fatty acid, ALA, has not been shown to share these same healthful properties. Of course, EPA and DHA can be synthesized from ALA, but this is much less efficient than a direct source of EPA/DHA.

The metabolic conversion of ALA into EPA and DHA is believed to be quite limited in humans, and varies from person to person. (16) In one study, lactating women who showed low levels of DHA in their breastmilk were given very high doses of ALA. Still, they never showed a significant increase of the DHA levels in their milk. (17) Research shows that the conversion rate of ALA to DHA is even lower in men (18)


Getting Your Omega-3s

In America there is no ‘recommended dietary allowance’ (RDA) for macronutrients, so Omega-3s, which are fats, do not have an RDA. There is an ‘acceptable intake’ (AI) of omega-3s, which is 1.6 grams per day for men and 1.1 grams/day for women. There is no current ‘upper tolerable limit’ (UL) for omega-3s.

However the International Society for the Study of Fatty Acids and Lipids offers a recommended daily intake for omega-3s. They suggest 3 grams of ALA per day for men and 2.5 grams of ALA per day for women. They also recommend 500 milligrams of EPA/DHA per day.

Coldwater oily fishes are the most popular source of these essential Omega-3s, which is why everyone seems so obsessed with fish and fish oil these days. But there are botanical (vegan, non-animal) sources of Omega-3s.

Flax oil, sometimes called linseed oil, has a huge load of ALA – 55% composition – which is six time more than fish oil. Chia seed oil is similar in makeup. These two also have a good ratio of omega-6 to omega-3, which is equally as important. Flax and Chia have three times more omega-3 than omega-6.

Other plant foods high in ALA include Butternuts (‘white walnuts’, not the squash), hempseeds and flaxseeds and chiaseeds, walnuts, pecans, hazelnuts, and acai fruit.

But remember that ALA is not efficiently converted into EPA and DHA, and these are the fatty acids that are truly beneficial. For this reason it may not be enough to simply include ALA-rich food in one’s diet. For those that suspect they are low in omega-3’s, and especially growing children and those that are pregnant, breastfeeding, or immunocompromised, a direct EPA/DHA source is ideal.

EPA can be found in brown algae (kelp) oil. The only non-animal source of DHA is microalgae, most notably the species Crypthecodinium cohnii and Schizochytrium. Algal DHA is just as bioavailable and just as effective as the DHA from fish. (19) After all, where do you think the fish get it?! Veg*n EPA/DHA supplements are widely available in health food stores and online.




So, To Recap:

• The essential fatty acids, omega-6 and omega-3, are required components of a healthy diet.
• Omega-6s are good, necessary even, but have negative affects when present in excess.
• There are three omega-3s, ALA, EPA, and DHA. EPA and DHA play a critical role in many areas related to health. ALA does not.
• ALA can be converted to EPA and DHA, but this is often inefficient. It’s better to take a direct source from microalgae.
• You do not need to eat fish or fish oil!

Thanksgiving is my favorite holiday, because it’s secular, it’s personal, and it’s all about family (and food!). But I know that for a lot of veg*ns, this is a very stressful time of year. It can be hard to hang with the omni relatives, nibbling on lettuce and cranberry sauce and feeling altogether left out. So this year, whether you’re bringing a dish to join in with the family, or creating a whole meal to share with your ‘family’ of friends, you can make sure it’s amazing with these ethical edibles.


Entrées

• If taking on a main course seems overwhelming, never fear – you have options! There’s the ever-prevalent Tofurkey, available at Trader Joe’s, Whole Foods, and online. There’s also the amazing Celebration Roast from Field Roast, a soy-free ‘grain meat’ company. This one is a bit harder to find, but it’s often at Whole Foods, and online ordering is always an option.
• For the more adventurous, you can create your own, homemade Un-Turkey. Here’s an awesome seitan roast recipe, and here’s an amazing instructional video.
• I also love the idea of stuffed gourds for Thanksgiving! If you’re fond of traditional flavors, you’ll love this recipe, complete with video, from Compassionate Cooks. But, if you’re into something a bit more exotic, these Moroccan Couscous Stuffed Squashes sound amazing! (just replace the butter with margarine and the chicken broth with veggie stock).
• Finally, I’m super in love with the look of this Celebration Pot Pie With Pumpkin Biscuit Crust from Susan at the FatFree Vegan Kitchen.

Sides

• Stuffing! Mmm, I love stuffing. This Sausage Stuffing looks divine, as does this mouthwatering trio of options.
• Vegan mashed potatoes are really easy – just sub alt milk and Earthbalance™ for dairy milk and butter. But if you’d rather go a non-traditional route, why not trying these Crash Hot Potatoes or Bubble and Squeak Cakes from Vegan Yum Yum.
• And what are potatoes without gravy?! You can find a super simple gravy recipe over at VegWeb, and a slightly more complex mushroom gravy recipe from Isa over at the Post Punk Kitchen. Plus, here’s a gluten free gravy from Book Of Yum.
• Green beans are pretty integral, right? Here’s a few of my favorite dishes I’ve come across: This Green Bean Casserole from the FatFree Vegan Kitchen, and another Green Bean Casserole from Vegalicious.
• And finally, the candied yams (or other such sweet potato delicacy). Another one from Susan at the FatFree Vegan Kitchen, this Pecan Topped Sweet Potato Casserole looks great. And don’t forget, marshmallows aren’t vegan, but you can find incredible Dandies available online here.

Desserts

• The Vegetarian Times offers an easy Pumpkin Pie Recipe.
• Here’s another Pumpkin Pie Recipe, this one soy-free and gluten-free too, woo-hoo!

Whew! That should set you up pretty nicely. Happy Thanksgiving!

Ladies and gentlemen, it is my great pleasure to introduce you to Rhonda. Isn’t she just the purtiest, just the pinkest, just the baldest little birdy you ever did see?

Rhonda is my 2009 Thanksgiving Turkey, but unlike the nearly 45 million unlucky others, Rhonda will be alive and well the morning after T-day. Rhonda and her rescued companions will live out their days feeling the sun on their backs, enjoying the pleasure of a summer dust bath, and living a truly free-range existence.

But many other birds – literally hundreds of millions of birds – are not so lucky. If you want to learn more about the poultry industry in general and the turkey industry specifically, including ‘cage-free’ fallacies, here is a great place to start. Or if you’re just interested in becoming better acquainted with these affectionate animals, Colleen Patrick-Goudreau shares inspiring stories of her own experience working with rescued turkeys at Farm Sanctuary.

If you’d like to get involved and help, you can do like we did and sponsor a turkey too! A one-time donation of $25 goes to the turkey of your choice, and you’ll even receive an adoption certificate in the mail. What a wonderful way to celebrate a holiday centered on the principals of caring and sharing, no?

Compassion – now THAT is something to truly be thankful for!

“Save A Turkey – Eat Tofu”

Image from peta.org

‘Easy Vegan‘ is all about practicality. Sure, in an ideal world we’d prepare each meal at home, from organic fresh-from-the-field produce. But what about when you’re held up at work and get home *starving*, with no motivation to cook? And what about when you’re visiting Uncle Bob, in nowhere-ville, and there’s nothing fresh to eat? Or what about when you’ve got that ‘fast/greasy/naughty food’ itch that just really needs to be scratched? What then?

For times like those it’s good to know what’s worth grabbing – and what’s better left on the shelf. Hence, the ‘Easy Vegan‘ guide.


Annie Chun’s Noodle Bowl: Garlic Scallion

On the Box: “Fresh cooked Hokkien noodles with bok choy, carrot, and sesame toppings. 100% all natural. No preservatives. No MSG.”

Left: the picture on the box. Right: the slightly less exciting reality.

Our Thoughts: This bowl was not particularly grand, and not too terribly terrible. It was pretty average, and by that I sort of mean bland. I didn’t get much sense of veggies and I didn’t taste a whole lot of garlic or scallions. To be fair, I like my flavors very very bold, so maybe me and this bowl were just a bad match.

Damian says, “Tangy!” and “It gets better the more you eat it.” *chomp chomp chomp*

The sauce was a bit thin for both of our liking, and we would have liked more (and bigger pieces of) veggies. Overall, we didn’t think that this was Ms. Chun’s best work.


Annie Chun’s Noodle Bowl: Korean Sweet Chili

On the Box: “Fresh cooked Hokkien noodles in a uniquely sweet and spicy red chili sauce. 100% all natural. No preservatives. No MSG.”

Left: the box. Right: what came out of the box.

Our Thoughts: I must admit, I had some reservations about this bowl. You see, I love sweet chili dishes, but since this is a prepackaged meal, I feared sickly-sweetness and very little spicy. How wrong I was! The sauce was delightfully sweet but not overly so, and the spice level was quite good. I have a pretty high tolerance for heat, and I really enjoyed that element here. So yay!

This bowl was a definite win. I still wish for more veggies and a thicker sauce, but as far as flavor this one definitely hit the spot. Would try again!

*** In the interest of full-disclosure, I did not pay for these products. For more information plese see my review policy here, under ‘Give Me Stuff’.***