DAY FOUR: TIME FLIES

You've come so far already!

It's the fourth day of your Veg Week and we hope that you're finding it a little easier. Remember to have fun experimenting with all the veggie options you've learned about so far.

And don't forget to jot down some of your impressions and experiences during the week. We want to hear from you at the end of your pledge. Send us a short story at info@aprl.org! And remember, take our post-Veg Week survey & you'll be eligible to win a year-long subscription to VegNews Magazine and other fun prizes to help you continue with the awesome progress you've made so far.

DAILY DOSE OF NUTRITIONAL ADVICE
WITH DR. JANICE STANGER

Cows cannot make calcium

So much misinformation circulates about whole foods and plant-based diets. Calcium is one of the most overhyped nutrients. TV, magazines, government, even many doctors, will tell you that dairy foods are an essential calcium source that must be consumed daily.

But where does the calcium in dairy foods come from? If you have not thought about this question before, you might be stumped. The answer is critical to your health.

Calcium is a mineral. That means it is not alive, never has been alive, and never will be alive. It comes from rocks, from the materials that compose our planet. Calcium, like other essential minerals, dissolves in water and becomes part of soil. Plants need calcium to survive and they absorb what they require through their roots.

When a person or animal eats the plant, they ingest the calcium and other vital minerals that helped the plant to function. Cows cannot make calcium any more than they can make gold, silver, or platinum. You can get your calcium from eating a wide variety of whole plant foods, especially dark leafy greens (romaine lettuce, spinach, kale, & bok choy to name a few). Go to the source and cut out the animal middleman.

SUGGESTED LINKS

• Calcium in Plant-Based Diets
• Exploding Nutrition Myths
• The Life of a Dairy Cow

TIP OF THE DAY

Instead of focusing on what you're giving up, think about all the exciting, new foods you're discovering. Many vegetarians find a whole new world of flavors opens up to them once they do a little exploring.

RECIPE IDEAS

Tofu Tahini Dressing & Dip

Special thanks to San Diego Soy Dairy for this recipe

Ingredients
• 1 lb firm San Diego Soy Dairy tofu
• 3/4 cup safflower, grapeseed, or canola oil
• 3/4 cup sesame seeds or Tahini
• 1/2 cup tamari
• 2 tbs granulated garlic
• 1 tsp cayenne
• 1 tsp sea salt
• 2 scallions (use the whole scallion)
• add water (up to 1/2 cup) to adjust desired thickness and texture

Directions
Add all ingredients to blender/food processor and blend until smooth or until desired texture is reached, usually 2 to 4 minutes. If using as a vegetable or cracker dip, use less water.

Steamed Vegetables with Soba Noodles (serves 2-3)

1. Fill a medium-large pot with water and bring to a boil.
2. Place a vegetable steamer over 1 inch of water in another pot. Bring this to a boil also.
3. Arrange vegetables in steamer and cover. Cook over medium heat.
4. About 3-4 minutes later, add the soba noodles to the boiling water in the first pot. Cover and turn heat to medium. The vegetables and the soba noodles should be done at about the same time (6-8 minutes after the noodles hit the water).
5. Drain the noodles and add about 1/2 cup miso-almond sauce and mix.
6. Serve vegetables on top of noodles and ladle additional sauce over the vegetables.

More Recipe Ideas

• Tamale Pie
• Broccoli with Kasha and Black Bean Sauce
• Spanish Bulgur
  

RECOMMENDED BOOKS