DAY SIX - GET YOUR CHOCOLATE FIX

Over the past few days, we've linked you to many sources of information on a veg lifestyle. We hope you've found them to be interesting and helpful.

DAILY DOSE OF NUTRITION ADVICE
WITH DR. JANICE STANGER

No one is perfect--and who would want to be? Special treats such as chips, cookies, cakes, and dairy-free frozen desserts may be calling your name, especially for celebrations and holidays.

You are okay indulging in such vegan "junk food" for up to 5% of your total calories. So, for example, if you need 2,000 calories a day, 700 calories a week of special treats won't be a big problem.  Note that if you have food addiction issues, with problems stopping junk food intake once you start it, you might need to avoid such processed foods, at least for a while until your body is more healed and food cravings fade.

Dark chocolate is the healthiest special treat if you are eating outside the circle of whole foods. The beneficial phytochemicals in chocolate are thought to be responsible for the observed ability of chocolate to lower the risk of cardiovascular disease, hypertension, and stroke. Other studies have shown chocolate enhances skin health, visual function, and memory.

Carefully read the label of your dark chocolate selection, or ask to see an ingredient list if you are buying it at a candy store without packaging. Some dark chocolate may contain dairy ingredients, such as butter or milkfat. With so many excellent choices that are free of these unhealthy ingredients, you never have to settle for less than the best.

Enjoy the growing number of products from dark chocolate makers who know the secret to the best chocolate is to be 100% plant-based.

SUGGESTED LINKS

• Cancer Prevention: The Antioxidant Defenses
• Vitamins and Minerals

TIP OF THE DAY

Yes, you can please them all!

Cooking meals to satisfy both vegetarians and meat-eaters isn't as difficult as you might imagine. it's very possible for vegetarians and meat-eaters to dine happily together at the same dinner table.

Many meals are a combination of grains, veggies, and meat. If you live in a household where meat is served, request that a vegetarian portion be removed before the recipe is finished and the meat is cooked in. 

Some other suggestions include:

• Mock meats, such as veggie bacon, sausage, and burgers.
• Tacos or fajitas (have each person prepare their own).
• Pasta with meatballs (or veggie meat balls) served on the side.
• Barbecued meals with a mixture of burgers, hot dogs, veggie kabobs, veggie burgers, and veggie hot dogs.

RECIPE IDEAS

Greek Salad

• Half head of romaine lettuce, chopped
• Half English cucumber, sliced on the diagonal
• 2 ripe tomatoes
• 1 small red onion, chopped
• 1/4 cup black olives (Kalamata)
• 10 cherry tomatoes
• 1/2 cup vegan feta cheese, crumbled (an excellent vegan soy feta by Sunergia is now available in natural food stores such as Whole Foods) 

• 1 tbsp balsamic (or red wine) vinegar
• 2 tbsp extra-virgin olive oil
• dash of salt

1. Toss salad in a bowl.
2. Combine dressing ingredients in a small jar and shake.
3. Pour on dressing just before serving. Garnish with black pepper.

Baked Stuffed Shells

• 16 Jumbo pasta stuffing shells
• 6 cups tomato sauce
• 1/2 cup vegan Parmesan (nutritional yeast works well or look for Parmesano)
• 1 pound firm regular tofu, mashed
• 2/3 cup vegan mayonnaise (look for Vegenaise)
• 1 1/2 tablespoons minced fresh parsley, or 2 teaspoons dried parley flakes
• 2 teaspoons dried basil
• 2 teaspoons onion powder
• 1 teaspoon garlic powder
• salt and pepper

1. Preheat oven to 350 degrees. Oil a 9" x 13" baking dish or mist it with nonsitck cooking spray.
2. Cook pasta shells according to package directions. Drain well.
3. In a large bowl, combine tofu, mayonnaise, herbs, and seasonings, and mash into a finely grained paste.
4. Stuff about 2 rounded tablespoonfuls into each shell.
5. Spread a cup or so of tomato sauce over the bottom of the prepared baking dish. Arrange stuffed shells in a single layer over sauce.
6. Spoon remaining sauce over the shells and sprinkle with vegan Parmesan.
7. Bake until heated throughout, about 30 to 45 minutes.
   

More Recipe Ideas 

• Fruity Soy-Yogurt Smoothie
• Couscous Stuffed Peppers
• Thai Style Butternut Squash Soup

RECOMMENDED BOOKS

The Vegetarian Meat and Potatoes Cookbook: 275 Hearty and Healthy Meat-Free Recipes for Burgers, Steaks, Stews, Chilies, Casseroles, Pot Pies, Curries by Robin Robertson (ISBN: 1558322051)

Living Among Meat Eaters: The Vegetarian's Survival Handbook by Carol Adams (ISBN: 0826415539)