Reported at the 2008 Int’l vegetarian congress was an interesting report on iron levels in vegetarians and vegans. Everyone knows that you need iron for good blood and many have equated the reason to eat meat was to get a good source of iron. But new evidence showed that heme iron (iron from blood sources like meat) actually over absorb and can damage the cells of the pancreas increasing the risk for Type II Diabetes.1

In addition, there have been concerns with iron levels that are too high and the cancer risk associated with it. The recent Iowa Women’s Health Study suggested “that intake of dietary heme iron is associated with an increased risk of proximal colon cancer, especially among women who drink . . .”2

In contrast new research presented at the vegetarian congress showed that ferritin ( a plant source of iron) is actually very bioavailable (easy to be absorbed) and does not have the same association with cancer or diabetes. Good sources are legumes including soy beans, peas, beans and lentils, also corn, green leafy vegetables, dried fruit and whole grains.

Just more good reasons to avoid eating of blood and enjoy the bountiful goodness of whole foods as grown.

Kay H.

Vegan Homestyle: Simple Recipes For Healthy Living

1JNCI Journal of the National Cancer Institute 2004 96(5):403-407; doi:10.1093/jnci/djh047
2Diabetes Care 29:1370-1376, 2006

This beautiful Vegan Cookbook rivals any “regular” cookbook, with delicious recipes — well illustrated and made simple by editorial comments. My husband and I enjoy preparing and eating these wonderful foods, and were excited to see nutritional analysis after each recipe to help plan balanced meals! Other cookbooks do not contain educational comments for a healthy lifestyle from the author/cook and her doctor/chemist husband that are like 10 days at their Emerald Valley Wellness Clinic! It’s hard to believe they’ve added this wealth of information as a priceless bonus! (Note: Another persons comment said it isn’t a “Vegan Cookbook” because of including honey in some recipes. I note the Hansens’ editorial comments make it clear how those who prefer to avoid honey can make appropriate substitutes. “Vegetarian” would be a misleading label considering the focus of recipes and healthy lifestyle comments.) I’m privileged to have enjoyed many recipes in this cookbook for five years — they contributed to total turn-around of effects from the massive heart attack I suffered. As promised, now we can replace our ear-worn Lifestyle notebook with this wonderful, sturdy, handy-sized volume. I hope to hear many more miracle stories as people learn and prosper with this lovely creation! — Joy C.

Recent finding from the EPIC study in England were recently released by the World Cancer Research in connection with the American Cancer Society.

This subject was presented at the recent vegetarian congress with interest as everyone is interested in preventing cancer. The findings showed a definite correlation between alcohol usage and cancer, particularly cancer of the mouth, throat, esophegus, colorectal cancer and breast.

A wise man once shared this admonition against the use of alcohol, “Wine is a mocker, strong drink is raging: and whosoever is deceived thereby is not wise.” (Proverbs 20:1). This same wise man even showed the effect on alcohol on the mental capacities and judgement, “It is not for kings, O Lemuel, it is not for kings to drink wine; nor for princes strong drink: Lest they drink, and forget the law, and pervert the judgment of any of the afflicted.” (Proverbs 31:4-5).

To avoid alcohol and prevent cancer is important. But, since most cases of auto accidents and domestic violence involve alcohol it just may be that avoiding alcohol can save more lives than your own. Be wise.

My husband and I just returned from the 5th International Congress on Vegetarian Nutrition at Loma Linda, Calif. Researchers from all over the world presented their findings on vegetarian nutrition and I have several topics to share which I think are important in this and subsequent blogs.

First, the B12 status of vegetarians needs to be considered. Researchers are finding B12 deficiency in lacto-ovo vegetarians and vegans. This ‘vitamin’ which is actually produced by bacteria, is essential for proper nervous system function. Deficiency symptoms can be lethary, memory loss, dementia, poor coordination, numbness (particularly of the tongue and lips, but also the hands and feet, similar to diabetic neuropathy) macroanemia ( where the red blood cells get big and sloppy). In addition, low B12 can indicate high homocysteine which is a marker for heart disease.

So it is important to meet the 1 -2 mcg. per day recommended by the USDA. B12 is also metabolised with folic acid which you get from legumes, green leafy vegetables and whole grains. Milk is not the best source. B12 can be obtained from fortified soy milks, cereals or other fortified foods such as meat analogs, and Red Star Nutritional Yeast contains B12, or a B12 supplement can be purchased from the health food store. One presenter from Australia stated that B12 is best absorbed from soy, dairy or eggs, but not from meat. Note that you really only need 1-2 mcg. (micrograms) per day and you really don’t absorb more than this.

Since B12 is very stable and is stored in the liver there is not reason to become deficient if you have a somewhat regular intake. It is most often seen in children who have not yet built up a store and are getting no B12 in the diet or in the elderly who have lost the intrinsic factor in the stomach that allows B12 absorbtion.

Do take time to read some labels and make sure you and your family are getting some intake of B12 on a regular basis. Best of health — Kay H.

I want to express my gratitude to Kay Hansen for her cookbook, “Vegan Homestyle.” Our family has been vegan for several years. I have learned how to prepare delicious foods and I am still learning all the time.

During all these years I have collected different cookbooks, but I have to admit that “Vegan Homestyle” is not just another cookbook to be collected. I have used Kay’s cookbook not just for cooking for my family, but I have also used it for banquets and for teaching, because it is full of excellent information for our health and life as well. I have found answers to a lot of questions that I have not been able to find in other vegan cookbooks.

I have two teen-aged daughters and they have enjoyed making the recipes in the cookbook. The recipes show, in a simple way, how to make meals attractive and nutritious. My desire is to continue learning and sharing with others the good food and nutritional facts I have found in “Vegan Homestyle.”

Have you discovered the fabulous taste of kamut? Kamut means wheat in the Egyptian language, from where this grain originated. It is related to durum wheat which is the type of wheat used for pasta. It doesn’t carry as much gluten (protein) as the hard wheat we use for bread, and some people who are gluten sensitive can tolerate it.  It’s also a good source of iron and other minerals.  It has a rich almost buttery taste and I like to mix it with whole wheat pastry flour for pastries. Here is a tasty, very simple recipe from Vegan Homestyle: Simple Recipes For Health Living using kamut flour. It’s like having pineapple upside down cake for breakfast. Remember to keep the dough very soft. Enjoy!

Breakfast Fruit Bread

1/2 c. warm water 105 - 110?
1 T. honey
2 T. yeast

1 c. warm water
3 T. honey
1 T. oil
1 t. salt
1 t. vanilla or maple flavoring
2 c. kamut flour

4 c. whole wheat pastry flour

1 c. chopped dried fruit (raisins, dates or apricots)
3 c. fresh or canned fruit (pineapple rings, sliced apples or peaches, save juice)

Mix the first three ingredients in a mixing bowl and let rest for ten minutes in a warm place until yeast mixture is bubbly. Add the next six ingredients and enough whole wheat pastry flour to make a very soft dough. Turn out on a counter lightly dusted with flour (use a little unbleached flour to knead) and knead briefly. Keep the dough very soft.
Drain canned fruit and save the juice. Place canned and dried fruit in the bottom of an 8″ x 11″ baking dish sprayed with non-stick spray.
Roll out the dough and place over the fruit. Cover with plastic wrap or a damp towel. Let rise 20–30 minutes or until double in size. Bake for 35 minutes at 350? until just golden on top. Remove from oven and let rest 10 - 15 minutes. Turn out onto a cooling rack with the fruit side up. Top with Fruit Glaze and toasted chopped nuts such as pecans or walnuts.
FRUIT GLAZE: Mix 1 cup of juice from canned fruit above with 1 T. rounded, arrowroot powder, and 1 T. honey or organic cane crystals. Heat in a saucepan, but do not boil, stirring with a whisk, to thicken.

20 servings: 200 calories; 1 gram fat; 120 mg. sodium; 42 grams carbohydrate; 4 grams fiber; 17 grams sugar; 5 grams protein

Health Tip.
Did you know that the word ‘vegan’, like ‘vegetarian’, comes from the latin word ‘vegetus’. It means lively or vigorous and isn’t that what we all need in our life, to have energy and vitality to accomplish all the wonderful things there are to do in this life. Healthy eating and simple habits of living will help bring us that reward. In my book, Vegan Homestyle I’ve outlined some simple steps for Eating For Good Health.” Since many diseases have their start in the digestive tract, good health depends not only on what we eat, but how and when. One important principle is not snacking. What?! You might say, no snacks? Aren’t I supposed to eat every few hours?

Actually, when the stomach is allowed to digest a whole meal and then rest for a little while the interdigestive phase kicks in and helps rejuvenate the digestive organs. This allows the digestive enzymes to be replenished and digestion to be more efficient. So try just water between meals and space your meals at least 5 hours apart. After a few days, many people realize that things are working much better.

If you make scrambled tofu, such as the recipe you’ll find in Vegan Homestyle, you’ll notice big differences in tofu. Even tofu that is labeled ‘firm’ is sometimes quite soft, which means it has a lot more water in it, while others are more solid and dry. So you may find that in order for a firm tofu to absorb the seasoning you might have to actually add a little liquid; i.e., water or juice from a can of olives. While other brands of tofu may need to be drained for awhile.

(To drain: unseal the package, pour off the water and place a weight on top of the tofu, like a jar of water, and let it drain for 10-15 minutes.)  If your scrambled tofu or tofu spread still seems to have too much water, try sprinkling in a little potato flour (not potato starch).

I love potato flour. It is a pre-cooked starch that thickens instantly, doesn’t have strong flavor. It can tie up that extra water in tofu, or salad dressings or sauces. Keep some in a jar in your cabinet and you’ll find many uses for it. It usually only takes 1 or 2 teaspoons. Happy Cooking!