******************************************** Hot News from Soup Central at E.D. Foods November 12th, 2004 ******************************************** Over a MILLION site visitors Over 80,000 subscribers to this newsletter TABLE OF CONTENTS: For All you wanted to know (And some you didn't) About Vegetarianism For fun, I'm writing this newsletter on vegetarianism - what it is, what nutrients and food groups you should be eating, recipes and more. But even if you're a strictly 'meat-and- potato' person, don't hit the delete key! This newsletter may be meat-free, but there is a ton of great ideas and tips that everyone can use! Recently, vegetarianism has been gaining more popularity, acceptance and support. More and more studies and reports are supporting vegetarian diets and the multitude of benefits - physical, social and economical - that come with this lifestyle. Unfortunately though, many people who become vegetarians are initially overwhelmed when they try to take away a staple part of their previous diet - which could lead to either an improperly balanced diet or just giving up altogether and going back to their old eating habits. A. Monthly Specials B. A Wee Disclaimer C. Vegetarian Defined D. It's All About Balance E. Famous Veg*ns F. Vegetarian Recipes Vegan Waffles or Pancakes Quinoa Salad Meatless Shepard's Pie Barbecue Tempeh Sandwiches Tofu Burgers Chocolate Chip-Apricot Blondies G. Veggie-Friendly Websites H. People Pleasing Soups I. People Pleasing Sweets J. Customer's recipes corner K. Short and Sweet L. Quote of the Month M. Deep Thoughts ********************** A. Monthly specials ********************** please follow this link: http://www.ed-foods.com/special.html ************************* B. A Wee Disclaimer ************************* Before I get into this newsletter on vegetarianism, I thought I would clear a few things up first, as this may be a sensitive subject for some (I can already hear the angry emails being sent =). Firstly, I realize that this is a huge topic to try and cover in only 1 newsletter...and so I'm not going to try. This will be the first part of our vegetarian series (unless mass protest prevents another one =), and so I decided to keep this one strictly on vegetarians (to all the vegans out there - don't feel neglected! I haven't forgotten about you =). As well, I will be using the abbreviation "veg*n" to include both vegetarians and vegans. Secondly, you may notice that this newsletter doesn't contain specific information on why people choose to become vegetarians (i.e. for moral, health or environmental reasons). The purpose of this topic was never to 'switch people over', but rather to provide interesting and health-promoting facts and tips to all our readers. If you want to learn more, please visit the links I've provided - they contain tons of information I know you'll find interesting! ************************** C. Vegetarian Defined ************************** One thing that many people find confusing about vegetarianism are all the different categories and labels, such as 'Ovo', 'Lacto' and 'Vegan'. So, let's first look at what all these terms mean. Semi-Vegetarian - A semi-vegetarian is someone who has either cut down or cut out certain types of meat, but still eats others, such as poultry or fish. 2 common semi-vegetarian classes are Pollo Vegetarians (eats poultry) and Pescatarians (eats fish). It should also be noted that some veg*ns do not recognize the semi-vegetarian as vegetarians at all. Vegetarian - A vegetarian is someone who does not eat red meat, pork, poultry or fish. Common classes of vegetarians are Ovo Vegetarians (eats eggs, but not dairy), Lacto Vegetarians (eats dairy, but not eggs), Lacto-Ovo/Ovo-Lacto Vegetarians (eats dairy and eggs) and a 'true' Vegetarian (eats no meat or meat by-products, such as marshmallows, geletin or beef/chicken stock). Vegan - A vegan is someone who does not eat or use any animal or animal by-products, including leather, silk, honey, or anything else made from an animal. Raw/Living Foodists - Raw or Living Foodists eat only raw food, because enzymes are destroyed by normal cooking methods. Fruitarian - Fruitarians eat only fruits, fruit-like veggies (i.e. tomatoes) and sometimes seeds and nuts. **************************** D. It's All About Balance **************************** Whether your diet includes beef, fish, eggs, milk, fruits and veggies, it's crucial that you remember to eat everything in moderation and balance. There is no one miracle food that will give your body everything it needs to be healthy and run efficiently (and even if there were, that would get pretty boring!). In order to continue functioning normally, the body requires all of the following: protein, carbohydrates, fats and oils and vitamins and minerals (as well as fiber and water). While many people believe that it isn't possible to get all of these required nutrients through a vegetarian diet, even the American Dietetic Association states that a vegetarian diet, if well-planned, is healthful, nutritionally adequate and can even provide health benefits in the prevention and treatment of certain diseases (see the links section for the ADA Position Statement site). Protein - It can be hard for some non-vegetarians to understand that it is possible to get an adaquate supply of protein in a diet without meat. Although some people consider animal protein to be the best (or the only) source of protein, there are alternavies. Vegetarian protein can be found in nuts, seeds, pulses, whole grains, soy, eggs and diary products (and no, you don't have to eat pounds and pounds of these foods to obtain the necessary amount of protein - a diet rich in a variety of these foods will supply your body with more than enough). Carbohydrates - Although this may be a touchy category for all the Atkins followers out there, carbs are absolutely necessary for the body to continue functioning properly. There are different kinds of carbs though, and some should definitely be avoided (or at least consumed only in small amounts). As was dramatically demonstrated in the movie Super Size Me (if you haven't seen this yet, you really should!), a smart diet (vegetarian or not) should avoid simple or refined carbohydrates, such as white sugar, white rice and white flour. Complex or unrefined carbohydrates, on the other hand, are found in grains, beans, vegetables and fruits, and are our quickest source of healthful energy. The World Health Organization recommends that 50-70% of your daily energy should come from complex carbohydrates. Fats and Oils - If you watch TV, read magazines, newspapers or live in North America, chances are you know that trans-fats and saturated fats are bad for you, and unsaturated fats, in moderation, are healthful. As well, many people are aware that both fish and eggs contain Omega-3, which is a 'good' fat. In general, since animal fats tend to be more saturated (the bad kind) than vegetable fats, avoiding a fatty piece of meat is probably a good idea. Generally acknowledged healthier fats include cold-pressed, unrefined olive, sunflower and sesame oils, raw nuts and seeds. Whether your diet includes beef, fish, eggs, milk, fruits and veggies, it's crucial that you remember to eat everything in moderation and balance. There is no one miracle food that will give your body everything it needs to be healthy and run efficiently (and even if there were, that would get pretty boring!). In order to continue functioning normally, the body requires all of the following: protein, carbohydrates, fats and oils and vitamins and minerals (as well as fiber and water). While many people believe that it isn't possible to get all of these required nutrients through a vegetarian diet, even the American Dietetic Association states that a vegetarian diet, if well-planned, is healthful, nutritionally adequate and can even provide health benefits in the prevention and treatment of certain diseases (see the links section for the ADA Position Statement site). Protein - It can be hard for some non-vegetarians to understand that it is possible to get an adaquate supply of protein in a diet without meat. Although some people consider animal protein to be the best (or the only) source of protein, there are alternavies. Vegetarian protein can be found in nuts, seeds, pulses, whole grains, soy, eggs and diary products (and no, you don't have to eat pounds and pounds of these foods to obtain the necessary amount of protein - a diet rich in a variety of these foods will supply your body with more than enough). Carbohydrates - Although this may be a touchy category for all the Atkins followers out there, carbs are absolutely necessary for the body to continue functioning properly. There are different kinds of carbs though, and some should definitely be avoided (or at least consumed only in small amounts). As was dramatically demonstrated in the movie Super Size Me (if you haven't seen this yet, you really should!), a smart diet (vegetarian or not) should avoid simple or refined carbohydrates, such as white sugar, white rice and white flour. Complex or unrefined carbohydrates, on the other hand, are found in grains, beans, vegetables and fruits, and are our quickest source of healthful energy. The World Health Organization recommends that 50-70% of your daily energy should come from complex carbohydrates. Fats and Oils - If you watch TV, read magazines, newspapers or live in North America, chances are you know that trans-fats and saturated fats are bad for you, and unsaturated fats, in moderation, are healthful. As well, many people are aware that both fish and eggs contain Omega-3, which is a 'good' fat. In general, since animal fats tend to be more saturated (the bad kind) than vegetable fats, avoiding a fatty piece of meat is probably a good idea. Generally acknowledged healthier fats include cold-pressed, unrefined olive, sunflower and sesame oils, raw nuts and seeds. Vitamins and Minerals - We all need vitamins and minerals to stay healthy, and whether meat is a part of your diet or not, everyone needs to eat a variety of fresh fruits, vegetables, whole grains and legumes. A good rule of thumb is to try and eat as many different colors as you can (natural colors - a box of Lucky Charms does not count =) Vitamins and Minerals - We all need vitamins and minerals to stay healthy, and whether meat is a part of your diet or not, everyone needs to eat a variety of fresh fruits, vegetables, whole grains and legumes. A good rule of thumb is to try and eat as many different colors as you can (natural colors - a box of Lucky Charms does not count =) ********************* G. Famous Veg*ns ********************* Just to show that not all veg*n's are tree-hugging hippies, I thought it would be fun to compile a list of some various veggie celebs (this is by no means an exhaustive list - there are just too many to list here, but if you do a web search for 'famous vegetarians or vegans', you'll find many more!) Albert Einstein - Scientist Albert Schweitzer - Humanitarian *Alicia Silverstone - Actress B52's - Musicians *Benjamin Spock - Medical Doctor Bob Barker - Game Show Host *Brendan Brazier - Ironman Triathlete *Bryan Adams - Musician *Carol Givner - Bestselling Author Charles Darwin - Naturalist Chelsea Clinton - Daughter of Former President Bill Clinton Dan Castellaneta - Actor (voice of Homer Simpson) *Dick Gregory - Ran across the US on a fruitarian diet! Dwight Yoakam - Country Singer Hans Cristian Andersen - Writer Henry Ford - Ford Motor Company Jean Jacques Rousseau - Philosopher Jerry Seinfeld - Actor Joe Namath - Football Player *John Robbins - Writer *Kevin Nealon - Saturday Night Live Queen Sophia - Queen of Spain Ralph Waldo Emerson - Poet Scott Adams - Cartoonist of Dilbert *Shania Twain - Singer Steve Jobs - Apple Computers Thomas Edison - Inventor *Woody Harrelson - Actor * Vegan ************************ F. Vegetarian Recipes ************************ Vegetarian recipes can be every bit as varied, satisfying and delicious as those with meat - some would even say that they are more so! All of the following recipes are veg*n (and don't worry - you can always add in meat if you want), and since there are so many great veggie recipes out there, I've added in the websites for some great recipe sites at the bottom of each one. ***************************** Vegan Waffles or Pancakes ***************************** Serves 4 1 ripe banana, mashed 2 cups water 1/2 cup uncooked oatmeal 1 1/2 cups whole-wheat flour 2 teaspoons baking powder 1 teaspoon cinnamon 1 teaspoon nutmeg vanilla extract to taste (optional) 1. Mix together the mashed banana and water. Add dry ingredients and mix, leaving lumps in the batter. Waffles: 2. Cook on a waffle iron, according to the manufacturer's instructions. Pancakes: 2. Pour 1/2 cup of batter into a hot, lightly oiled frying pan. When bubbles rise through the middle of the pancake and break on the top, flip the pancake and cook until browned underneath. Recipe found at http://www.boutell.com/vegetarian ************* Quinoa Salad ************* Serves 6 1 cup cooked quinoa 1/2 cup dried cranberries 1/2 cup dried cherries 1/2 cup raisins a handful of flaxseeds, ground a handful of salted sunflower seeds a handful of slivered almonds a few tablespoons of your favorite low-fat raspberry vinaigrette (or mix 3/4 parts olive oil with 1/4 part raspberry vinegar) salt/pepper to taste 1. Mix the dried fruit in with the quinoa and then mix in the nuts and seeds. 2. Mix in the vinaigrette -- not too much -- and let it sit in the fridge for 30 minutes to 1 hour. Recipe found at http://vegweb.com/food ************************* Meatless Shepard's Pie ************************* Serves 6 2 tbsp olive oil 2 cloves garlic, minced 1 cup onion, minced 1 large tomato, chopped 6 cup mixed vegetables, finely chopped Some possibilities: - bell peppers - carrots - corn - green beans - leeks - mushrooms - peas - spinach - zucchini 1 cup vegetable stock or water 1 tsp soy sauce pepper 2 to 2 1/2 cup mashed potatoes Garnish ideas: paprika, minced parsley, sesame seeds 1. Heat 1 1/2 tbsp oil over medium heat, add garlic, and saute for 2 minutes. Add onion and continue sauteing until soft, about 5 minutes. Add tomato and cook for two more minutes, stirring frequently. (If you need to make the mashed potatoes, start them now). 2. Add stock and vegetables, bring to boil, cover, lower heat, and cook until vegetables are tender, about 5-10 minutes. Add soy sauce and pepper, taste, and adjust seasonings as necessary. 3. Preheat oven to 350. 4. Use remaining 1/2 tbsp oil to grease pie plate. Arrange vegetables in it, then cover with a layer of mashed potatoes. Garnish. 5. Bake until bubbly, about 30 minutes. Serve hot. Recipe Variations: - For a more substantial dish, you can add/substitute things like pre-cooked tofu, lentils, seitan or Portobello mushrooms Recipe found at http://veggietable.allinfo-about.com ********************************* Barbecue Tempeh Sandwiches ********************************* Serves 4 1 cup barbecue sauce, your choice 1 (8 ounce) package tempeh, crumbled 1 tablespoon vegetable oil 1 red bell pepper, seeded and chopped 1 green bell pepper, seeded and chopped 1 medium onion, chopped 4 whole wheat rolls, split and toasted 1. Pour the barbecue sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes. 2. Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbecue sauce, and heat through. 3. Spoon the tempeh mixture onto rolls, and serve. Recipe Variations: -Use any veggies you'd like instead of, or in addition to the peppers and onion Recipe found at http://vegetarian.allrecipes.com *************** Tofu Burgers *************** Makes 6 patties 1 (12 ounce) package firm tofu, chopped 2 teaspoons olive oil 1 small to medium onion, chopped 2-5 cloves chopped garlic (to taste) 1 celery, chopped (optional) 1-2 Portobello mushrooms, chopped 1 egg, beaten 1/4 cup shredded cheddar, mozzarella or swiss cheese salt and pepper to taste 1. Preheat oven to 350 degrees 2. Heat 2 tsp olive oil in a small skillet. Saute the chopped onion, portobello mushrooms, garlic and celery until soft and lightly browned. Place in a medium bowl and add chopped tofu. 3. Mix in egg, cheese, salt and pepper until thoroughly combined. 4. Drop tofu mixture onto a cookie sheet in 6 equal portions. Flatten with a spatula to form patties. Bake for 30 minutes or until golden brown. Top with your favorite toppings. Recipe Variation: - For a more intense flavor, you can skip step 2 and just add the raw ingredients to step 3 -For a yummy twist, try using a herbed or seaweed tofu. ************************************ Chocolate Chip-Apricot Blondies ************************************ Makes 12 squares Here's a nice and fruity variation on brownies with a hint of maple syrup. 1 1/2 cups whole wheat pastry flour 1/2 teaspoon baking powder 1/2 teaspoon baking soda Dash ground nutmeg 3/4 cup vanilla low-fat yogurt or soy yogurt 1/4 cup pure maple syrup 2/3 cup finely diced dried apricots 2/3 cup semi-sweet chocolate chips, preferably cane-juice sweetened 1/4 cup finely chopped walnuts, optional 1. Preheat the oven to 350 degrees. 2. In a mixing bowl, combine the first four (dry) ingredients. 3. Make a well in the center and pour in the yogurt and syrup. Stir until well mixed. Stir in the apricots, chocolate chips, and optional walnuts. 4. Transfer the mixture to a lightly oiled 9- by 9-inch baking pan. Bake for 25 to 30 minutes, or until the top is golden brown and a knife inserted into the center tests clean (with the exception melted chocolate). Cool until just warm, and then cut into 12 squares to serve. Recipe found at http://www.vegkitchen.com ****************************** G. Veggie-Friendly Websites ****************************** With so much information out there, I thought it would be helpful to extend our website section - so surf and enjoy! http://www.thevegetarianchannel.com/ For everything from vegetarian dating services to shopping, food and useful veggie Info. www.vegsource.com If you can't find some vegetarian recipes here that you'll like - there is no hope for you (ok, I'm just kidding, but they have a lot of recipes!) http://vegweb.com Recipes, recipes and some veggie poetry! This site is actually great for first time vegetarian chefs - you can create your own recipe box, grocery lists, find coupons and more. www.veganoutreach.org/starterpack Get your free vegan starter pack here at Vegan Outreach - and stay t www.ivillage.co.uk/food/fruitveg/vegetarian just click on 'vegetarian zone' - there are so many great pages on this site! http://www.famousveggie.com Some great information on veg*nism, as well as a local directory of products for each state, and much more. east.asu.edu/ecollege/nutrition/research/vegetarianism.htm For a vegetarian Food Guide, Food Groups and Menu ideas, this is a great place to start. http://www.vrg.org/nutrition/adapaper.htm The ADA Position Statement on Vegetarian Diets. This is the link to the 1997 version. The current version can be accessed through a link at the top of this site. http://www.peta.org/ A lot of information on animal treatment and rights - they also have a vegetarian starter kit and some great links for veg*ns. *************************************** H. People Pleasing Vegetarian Soups *************************************** "I love that some of your products are vegetarian/vegan which is sooo hard to come by, especially with soups and chili! I am a loyal new customer and will be ordering again soon. Thank you" Susan Torres, TX "I tend to be leary of "vegetarian" foods. I have a daughter who is a vegetarian. I humored her once and had dinner with her at a vegetarian restaurant (you will notice I said once). But I placed an order for some of your soups and this veggie food is wonderful! I love the flavors, and it's just the thing on a cold chilly night." B. Thorson, DE "Thanks for offering convenient meal solutions for my vegan family" S. Yule, NY "Thanks for the vegan offering! As a vegan, it's hard to find vegan pre-made soup packages." Carla Shives, PA ***************************** I. People Pleasing Samplers ***************************** "Delicious Soups. I am not a student but may get the student sampler to take to work for lunch. The price is fantastic!" Laurri Rundell, ME "I bought two samplers, and gave much of my box 'o soup away last year as Christmas stocking stuffers. Thanks a bundle! I thought you might want to get my recommendation out that the instant soups make great adult stocking stuffers!" Mary Bea Gallagher "I sent a gift package to my college daughter for finals week. It arrived right on time, early actually, packaged beautifully, and she was very, very excited." Sandi Taraska, NY ********************************** J. Customer's Recipes Corner ********************************** Share your recipe with us - just go to http://www.ed-foods.com/feedback.html "I made the chili the night before work and then brought it to work in a mini crockpot. I added some ground soy to it and everyone just ate it up. They couldn't believe it was vegan :-)" Erin Murphy, IL Silky Potato Soup Variation: We put frozen corn niblets and browned Sweet Italian Sausage in the soup and topped it off with Bacon and cheese - it was just like a baked potato. Elizabeth Leslie, CA "I doctored up your leek and potato chowder a bit. I added another can of potatoes and two cans of clams...Very, very good..." Tim Baldwin, NY ********************** K. Short and Sweet ********************** "Very nice selection of vegetarian products." Andrea Kardash, ON "Wow! Soooooo tasty!!!" Lara St. Onge "Wonderful!!! Thank you!" T. Ragsdale, FL *************************** L. Quote of the Month *************************** "I lack the words to properly say how much you have changed our lives. We live off the grid, with solar and propane to power our farm. The little boxes I pick up at the post office from you are such a wonderful treat, not to mention a welcome change from canned goods, and so much closer to home-made on a busy week night. Thank you, Thank you, Thank you!!!" April Rapelye, MA -------------------------------------------------------------- M. ========The Last Word ======= ==============Deep Thoughts============= - Five out of four people have trouble with fractions. - Why do banks charge a "Non Sufficient Funds Fee" on money they already know you don't have? - What do you do when you see an endangered animal eating an endangered plant? - If a turtle doesn't have a shell, is he homeless or naked? - If a man is standing in the middle of the forest speaking and there is no woman around to hear him - Is he still wrong? - If quitters never win and winners never quit, what fool came up with, "Quit while your ahead"?! - Everyone has a photographic memory; it's just that some of us are out of film. - Did you ever notice that when you blow in a dog's face he gets mad at you, but when you take him in a car, he sticks his head out the window. - Good health is merely the slowest possible rate at which one can die. - The problem with the gene pool is that there is no lifeguard. -------------------------------------------------------------- Keep good things happening in your life, and we'll try to keep good things happening on our site! ************************************************************ Leslie, Kelly, Denis (and all the other Folks at E.D. Foods) 1-800-267-3333 6200 Trans Canada Pte-Claire, QC H9R 1B9 Canada http://www.ed-foods.com mailto:edinfo@ed.ca ************************************************************ ===== Remove me from your list ============== ------------------------------------------------------------ You got this letter because you wrote us asked to be on the list - and/or ordered some of our great soup. If you don't want to receive any more of these newsletters, or want to change the email we're sending to - go to the site address at the very bottom and follow directions to unsubscribe/change address. It's fast, it's easy - and it works! We'll miss you - but we'll understand, we get too much email too! By the way, our list is for us only - I don't like it when someone gives my name away - so I won't ever give away yours! Kelly ******************************** (and the Folks at E.D. Foods) The Home of Simply Soup'r Soups! {*<*} {*>*} Looking out for our customers