The 30-Minute Vegan's Taste of the East: 150 Asian-Inspired Recipes--from Soba Noodles to Summer Rolls (33 page)

For those concerned about our environment, it all boils down to the question of sustainability. What is the most sustainable way for us to feed and support the growing
human population? When you look at the disproportionate amount of land, water, and resources it takes to support a meat-based diet, it makes a lot of sense for us to introduce more plant-based foods into our way of life. Whether by going completely vegan or simply including more vegan meals each week, every little bit helps.

Much of this environmental information is provided by John Robbins, a pioneer in the promotion of the health and environmental benefits of a plant-based lifestyle. He is the author of the landmark book
Diet for a New America.
His latest work,
Healthy at 100,
is a must-read in-depth exploration of health and longevity. He also founded EarthSave International to educate, inspire, and empower people around the world.

Many people who adopt a vegetarian diet do so out of a commitment toward nonviolence. For them, we are meant to be stewards and caretakers of the earth and its inhabitants and do not wish to support practices that inflict suffering on any creature that has the capacity to feel pain.

The small family farm where husbandry practices engendered a certain respect for the animals that were used for food is becoming a thing of the past. Today, most of the world’s meat, dairy, and egg production occurs on massive factory farms that are owned by agribusiness conglomerates. This has brought about practices that view the raising and transportation of farm animals solely in terms of their ability to generate profits.

Animals are routinely given chemicals and antibiotics to keep them alive in these conditions. In order to increase the weight of cows, many are fed sawdust, plastic, tallow, grease, and cement dust seasoned with artificial flavors and aromas. Mother pigs on factory farms are kept in crates that are so small they are unable to turn around. Dairy cows are forced to remain pregnant most of their lives and are injected with hormones to increase milk production.

Male calves born from these cows are often raised to become “veal.” This practice consists of confining a newborn calf to a crate that is so small that he is unable to turn around. This is to ensure that the flesh remains tender. They are fed diets that are deliberately iron deficient, a practice that induces anemia and allows the flesh to remain white. After four months or so in these conditions, the calf is slaughtered to produce “veal.”

The Organic Trade Association states that “organic farming is based on practices that maintain soil fertility, while assisting nature’s balance through diversity and recycling of energy and nutrients. This method also strives to avoid or reduce the use of synthetic
fertilizers and pest controls. Organic foods are processed, packaged, transported and stored to retain maximum nutritional value, without the use of artificial preservatives, coloring or other additives, irradiation or synthetic pesticides.”

Some people wonder if it’s worth it to buy organic. To that we reply that many of the chemicals in commercial pesticides and fertilizers have not been tested for their long-term effects on humans. Is it worth it to take that chance with your health and the health of your family? Organically grown foods represent a cycle of sustainability that improves topsoil fertility, enhances nutrition, and ensures food security.

Organic farmers employ farming methods that respect the fragile balance of our ecosystem. This results in a fraction of the groundwater pollution and topsoil depletion that’s generated by conventional methods. Most people have also found the taste and nutrient quality of organic products to be superior to that of conventionally grown food.

Purchasing local, seasonal, and organically grown food is also an extremely effective way to reduce your environmental impact. Buying local saves the huge amount of energy it takes to transport food—sometimes across oceans and continents.

Another reason to support organic farmers has to do with the health of the farm workers themselves. Farm workers on conventional farms are exposed to high levels of toxic pesticides on a daily basis. Organic farm workers don’t have to encounter these risks.

Last, by supporting organic farmers, we are supporting small, family farms. This once-prevalent method of farming is rapidly disappearing. This is due to the small farmer’s inability to compete with the heavily subsidized agribusiness farms that use synthetic soil, pesticides, crop dusters, and heavy machinery on lands that encompass thousands of acres.

For more information on organic farming, visit your local farmers’ market and talk to the farmers. You can also check out the Web sites for the International Federation of Organic Agriculture Movements, the Organic Consumers Association, and the Organic Trade Association, listed in Appendix C.

A GMO (genetically engineered and modified organism) is a plant, animal, or microorganism that has had its genetic code altered—typically by introducing genes from another organism. This process gives the GMO food characteristics that are not present in its original form. Many people feel this practice goes against nature and poses a profound threat to humans, the environment, and our agricultural heritage.

GMO seed manufacturers maintain that this makes the seed more pest resistant, promotes higher yields, or enhances nutrition. The fact is, the long-term effects of these seeds on the consumer and our genetic pool is still unknown. We believe this untested engineering is dangerous to human health in the long term. By definition, eating organic foods eliminates GMO from our food supply.

There are even GMO seeds that are referred to as
assassin seeds.
The plant that grows from these seeds produces seeds that are infertile. This prevents the replication of the genetic bond. This means that farmers must constantly purchase seeds every year from the companies that manufacture them.

Many communities around the world have succeeded in becoming GMO-free. Please join us in this critical movement to move our agriculture away from genetic engineering and toward truly sustainable agriculture. For more information, you may visit the Non-GMO Project at
www.nongmoproject.org
.

Composting is the method of breaking down food waste, grass trimmings, and leaves to create nutrient-rich and fertile soil. It’s the next step we can take toward creating a more sustainable method of growing our food. Compost contains nitrogen and micronutrients to keep the soil healthy and can be used as a mulch and soil amendment. When the soil is healthy, plant yields are higher and fertilizers and pesticides aren’t as necessary.

Composting completes the cycle of life from seed to table and back to the Earth. Many communities sponsor composting programs and can give you all the tools and instructions you need to succeed. Check out
www.compostguide.com
for a complete guide to composting.

Appendix C:

Additional Resources

Want to learn more? Explore this section to deepen your knowledge of the information touched upon in
Taste of the East
.

Barnard, Neal.
Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs.
New York: Rodale Books, 2006.

Brazier, Brendan.
The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life.
New York: Da Capo Press, 2007.

Campbell, T. Colin, and Thomas M. Campbell II.
The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health.
Dallas: Benbella Books, 2006.

Esselstyn, Caldwell.
Prevent and Reverse Heart Disease.
New York: Avery Publishing, 2007.

Fuhrman, Joel, M.D.
Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss.
Boston: Little, Brown, and Company, 2005.

Jacobson, Michael, Ph.D.
Six Arguments for a Greener Diet: How a Plant-based Diet Could Save Your Health and the Environment.
Washington, D.C.: Center for Science in the Public Interest, 2006.

Lyman, Howard.
Mad Cowboy: Plain Truth from the Cattle Rancher Who Won’t Eat Meat.
New York: Scribner, 2001.

Marcus, Erik.
Vegan: The New Ethics of Eating.
Ithaca, NY: McBooks Press, 2001.

Ornish, Dean.
Dr. Dean Ornish’s Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery.
New York: Ivy Books, 1995.

Pitchford, P.
Healing with Whole Foods.
Berkeley, CA: North Atlantic Books, 1993.

Reinfeld, Mark, and Jennifer Murray.
The 30-Minute Vegan:
Over 175 Quick, Delicious, and Healthy Recipes for Everyday Cooking. New York: Da Capo Press, 2009.

Reinfeld, Mark, and Bo Rinaldi.
Vegan Fusion World Cuisine.
New York: Beaufort Books, 2007.

Reinfeld, Mark, Bo Rinaldi, and Jennifer Murray.
The Complete Idiot’s Guide to Eating Raw.
Indianapolis: Alpha Books, 2008.

Robbins, John.
Diet for a New America.
Tiburon, CA: HJ Kramer, 1987.

———.
Healthy at 100.
New York: Random House, 2006.

Silverstone, Alicia.
The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet.
New York: Rodale Books, 2009.

Stuart, Tristram.
The Bloodless Revolution: A Cultural History of Vegetarianism from 1600 to Modern Times.
New York: W. W. Norton, 2007.

Tuttle, Will, Ph.D.
World Peace Diet: Eating for Spiritual Health and Social Harmony.
Brooklyn, NY: Lantern Books, 2005.

Dass, Ram.
The Journey of Awakening : A Meditator’s Guidebook.
New York: Bantam, 1990.

Douglas, Bill.
The Complete Idiot’s Guide to T’ai Chi and QiGong,
3rd ed. New York: Alpha Books, 2005.

Hoff, Benjamin.
The Tao of Pooh
. New York: Penguin Books, 1983.

Kabat-Zinn, Jon.
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life.
New York: Hyperion, 2005.

Lao Tzu.
Tao Te Ching: A New English Version.
Trans. by Stephen Mitchell. New York: Harper Classics, 2006.

McCall, Timothy.
Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal.
New York: Bantam, 2007.

Nibodhi.
Ayurvedic Cooking for Health and Longevity.
Kerala, India: Mata Amritanandamayi Mission Trust, 2009.

Porter, Jessica.
The Hip Chick’s Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body.
New York: Avery Trade, 2004.

The I Ching
or
Book of Changes
, 3rd ed. Trans. by Richard Wilhelm, Cary F. Baynes. Preface by Hellmut Wilhelm. Foreword by C. G. Jung. New Jersey: Princeton University Press, 1967.

Sadler, A. L.
The Japanese Tea Ceremony: Cha-No-Yu.
North Clarendon, VT: Tuttle Publishing, 2008.

Yarema, Thomas, Daniel Rhoda, and Johnny Brannigan.
Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living.
Kapaa, HI: Five Elements Press, 2006.

Here are some of our favorite Web sites and blogs promoting a vegan and sustainable way of life. We also list some go-to sites for kitchen equipment and to stock up your Asian pantry.

Animal Concerns Community serves as a clearinghouse for information on the Internet related to animal rights and welfare.

 

The American Society for the Prevention of Cruelty to Animals (ASPCA) provides effective means to prevent animal cruelty in the United States.

 

Compassionate Cooks offers vegetarian cooking classes, cooking videos, and recipes.

 

Founded by John Robbins, EarthSave is doing what it can to promote a shift to a plant-based diet. It posts news, information, and resources and publishes a magazine.

 

Farm Animal Reform Movement (FARM) is an organization advocating a plant-based diet and humane treatment of farm animals through grassroots programs.

 

Go Dairy Free is a comprehensive Web site with information on how to cook, shop, and dine dairy-free, while still promoting a healthy lifestyle.

 

Happy Cow is a searchable dining guide to vegetarian restaurants, natural health food stores, and information on vegetarian nutrition, raw foods, and vegan recipes.