Vegetarian Journal - Issue 4 2010 - The Vegetarian Resource Group

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SOUTHWESTERN TOFUPANINI(Makes 4 sandwiches)These filling sandwiches includetofu that has been brushed witha bit of salsa and grilled on thepanini grill before the sandwichesare assembled.Vegetable cooking sprayOne 14-ounce package firm organic tofu,cut into 8 slices3 Tablespoons store-bought salsa,preferably a smooth varietySea salt to taste8 slices whole wheat bread1 avocado, sliced2 Roma tomatoes, sliced8 green olives, halved8 pickled jalapeño ringsExtra salsa for serving, if desiredPreheat the panini grill and spraywith vegetable cooking spray.Brush each tofu slice witha heaping teaspoon of salsa andsprinkle with sea salt. Grill tofufor 5-6 minutes or until browned.Remove from grill.To make panini, top 4 breadslices with avocado, tomatoes,olives, and jalapeños. Top eachsandwich with 2 pieces of tofu.Then, top each sandwich withanother slice of bread.Spray the panini grill withadditional vegetable cooking spray.Grill each panini for 5 minutesor until golden brown.Cut each panini in half. Servewith additional salsa, if desired.Total calories per serving: 322Carbohydrates: 37 gramsSodium: 596 milligramsFat: 15 gramsProtein: 16 gramsFiber: 10 gramsDARK CHOCOLATE,PEANUT BUTTER, ANDBANANA PANINI(Makes 2 sandwiches)2 Tablespoons unsalted creamy peanutbutter4 slices soft whole wheat bread1 large banana, sliced1 ounce (approximately 6 squares) darkvegan chocolate, choppedVegetable cooking spray1/4 teaspoon cinnamonPreheat the panini grill. Spreadpeanut butter thinly on all 4 slicesof bread. Top 2 bread slices withthe chopped chocolate and bananaslices. Then, top each sandwichwith another slice of bread.Spray the panini grill withvegetable cooking spray. Grilleach panini for 3-4 minutes oruntil it is golden brown and thechocolate has melted.Remove panini from thegrill and cut each sandwich into3 slices. Sprinkle with cinnamon.Serve hot.Total calories per serving: 373Carbohydrates: 53 gramsSodium: 304 milligramsCREAMY CARROT ANDPINEAPPLE PANINI(Makes 3 sandwiches)Fat: 15 gramsProtein: 11 gramsFiber: 7 gramsThese dessert sandwiches are a terrificway to get kids to eat morecarrots. Be sure to watch these sandwichesclosely as they are cookingbecause raisin bread has a tendencyto brown more quickly in the paninigrill than other breads do.1/4 cup vegan cream cheese1 carrot, peeled and grated (approximately7/8 cup)6 slices whole wheat raisin bread6 thin canned pineapple rings (approximately8 ounces)Vegetable cooking sprayPreheat the panini grill.In a small bowl, combine thecream cheese and carrots. Spreadthe mixture on the raisin breadslices. Top 3 bread slices with pineapplerings. Then, top each sandwichwith another slice of bread.Spray the panini grill withvegetable cooking spray. Grilleach panini for 4 minutes oruntil golden brown.Slice each sandwich in halfand serve immediately.Total calories per serving: 254Carbohydrates: 47 gramsSodium: 327 milligramsFat: 6 gramsProtein: 5 gramsFiber: 4 gramsTempeh Reuben PaniniCreamy Carrotand Pineapple PaniniNanette Blanchard is a regularcontributor to Vegetarian Journal.She maintains the Cooking in Color blogat http://nanetteblanchard.blogspot.com.In addition, she is the author of FiestaVegan, a self-published cookbookof healthful New Mexico recipes.8 Vol. 29, Issue Four 2010 VEGETARIAN JOURNAL
educed-sodium version, contact the company and letthem know this is something you want. As a consumer,you have the upper hand; you choose where to spendyour dollars and which companies are going to getyour business.REFERENCENUTRITION HOTLINE(Continued from page 2)1IOM (Institute of Medicine). 2010. Strategies toReduce Sodium Intake in the United States.Washington, DC: The National Academies Press.*The response above was written by Corey Bivins,dietetics student and VRG volunteer.QUESTION: “I just saw something on TV about not needingto eat fruits and vegetables—they don’t keep you fromgetting cancer. Is this true?” B.C., GAANSWER: Short answer, “No. Fruits and vegetables arefoods that you need every day.” Here’s why.The story that you heard was probably based on areport from European Prospective Investigation IntoCancer and Nutrition (EPIC), a large multi-countrystudy involving close to half a million people 1 . In thepublished study, researchers stated that fruits and vegetableshad a very small effect on cancer risk. This statementled to headlines like “Five Fruit and Veg a DayWon’t Keep Cancer Away.” Unfortunately, some newsstories did not point out that the study found thatpeople who eat more fruits and vegetables did have alower risk of cancer—approximately 3 percent lowerrisk for every 200 grams (approximately 7 ounces) morefruits and vegetables eaten. That translates to a 3 percentreduction in risk just by adding a medium stalkof broccoli every day. The reduction in risk was linear.In other words, the more fruits and vegetables you eat,the lower your risk for cancer is.These results are pretty amazing when we considerthat this study looked at overall cancer risk. Many kindsof cancer, including breast cancer, do not seem to beaffected in a big way by fruits and vegetables 2 . If thesecancers are included in an analysis, they dilute theresults so that it seems as if factors like fruits and vegetablesonly have a small impact. The effects of fruitsand vegetables on the risk of specific cancers may behigher than the 3 percent overall reduction in risk seenin the EPIC study.Besides not addressing effects of fruits and vegetableson specific cancers, this study looked at overallintake of fruits and vegetables (not including potatoes,vegetable juice, or legumes). It’s certainly possible thatspecific fruits and vegetables (or categories of fruits andvegetables) are more important than overall fruit andvegetable intake. For example, foods like kale, carrots,and oranges are richer sources of many nutrients thaniceberg lettuce.While a 3 percent reduction in risk of cancer maysound quite small, if we look at the number of peoplewho get cancer each year, reducing this number by 3percent would mean that thousands of people wouldnot get cancer. Additionally, people who eat more fruitsand vegetables also have a lower risk of heart disease,obesity, and type 2 diabetes 3-5 .So, don’t let the headlines fool you. It’s importantto eat plenty of fruits and vegetables, and since we don’tknow exactly which fruits and vegetables are best, eata variety every day.REFERENCES1Boffetta P, Couto E, Wichmann J, et al. 2010. Fruitand vegetable intake and overall cancer risk in theEuropean Prospective Investigation Into Cancer andNutrition (EPIC). J Natl Cancer Inst 102:529-37.2WCRF/AICR. 2007. Food, Nutrition, PhysicalActivity, and the Prevention of Cancer: A GlobalPerspective. Washington, DC: AICR.3Bazzano LA, He J, Ogden LG, et al. 2002. Fruitand vegetable intake and risk of cardiovasculardisease in U.S. adults: the first National Healthand Nutrition Examination Survey EpidemiologicFollow-Up Study. Am J Clin Nutr 76:93-99.4Rolls BJ, Ello-Martin JA, Tohill BC. 2004. What canintervention studies tell us about the relationshipbetween fruit and vegetable consumption andweight management? Nutr Rev 62:1-17.5Ford ES, Mokdad AH. 2001. Fruit and vegetableconsumption and diabetes mellitus incidenceamong U.S. adults. Prev Med 32:33-9.VEGETARIAN JOURNAL Vol. 29, Issue Four 2010 9
Page 1 and 2: VOLUME XXIX, NO 4Preparing Perfect
Page 3 and 4: MANAGING EDITOR: Debra WassermanSEN
Page 5 and 6: l e t t e r sVRG’s MEMORIALAND HO
Page 7: CHIPOTLE MAYONNAISE1 Tablespoon chi
Page 11 and 12: 2009 VRG Retention Survey ResultsSU
Page 13 and 14: Nutrition Now’s Calcium Soft Chew
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Page 17 and 18: While the pasta cooks, placethe zuc
Page 19 and 20: One of Melissa’s references said,
Page 21 and 22: Vegan Cooking TipsMashed andStuffed
Page 23 and 24: weak, served with lots of sugar. An
Page 25 and 26: These bananas make great breakfasto
Page 27 and 28: Vegetarian Journal’s2010 Essay Co
Page 30 and 31: Special Gift Ratesfor Vegetarian Jo
Page 32 and 33: eviewsRAW FORDESSERTBy Jennifer Cor
Page 34 and 35: Vegan Comfort Food ($18) by Alicia
Page 36: VR g .CHANGE SERVICE REQUESTEDTHE V

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