It is my sincere hope that the information I provide on my little website assists you in being the healthiest Vegan you can be.

Wishing you a beautiful day,
Sassy

IN THIS ISSUE:

• Pan Steamed Vegetables
• Brown Rice vs. Brown Basmati
• Saturated Fats
• Coconut Oil
• Nutritional Yeast vs. Brewer's Yeast
• Too many carbs?
• CODEX
• *NEW* Recipe of the Month -- Grilled Pineapple Rings

Dear Sassy,
What is that delicious looking dish on the page of "Vegan Cooking?" And is there a recipe for it?
-- Sandra, Palmetto, FL

Hi Sandra,
If you'd like to make a dish similar to the photo found on the Vegan Cooking page, try pan steaming...

Heat a small amount of extra-virgin olive oil in a large pan. When hot, add those veggies to the pan that take the longest to cook, in this case the baby carrots and green beans (cut into thirds). Personally, I'd also add some sliced onions and garlic.

Carefully add fresh water -- the amount of water you'll use is dependent upon the amount of veggies you'll be cooking. I'd recommend starting with 1/4 cup water. Cover tightly with a lid and allow to steam until JUUUUUST tender, 5-10 minutes -- but don't overcook. The oil will add flavor and healthy fats, while the water will keep the temperature of the oil down to ensure it never crosses into the unsafe zone.*

Next, add those veggies that will cook up in a short amount of time, in this case sliced red peppers and yellow & green zucchinis.

The key to a dish like this is to ensure all the veggies are GENERALLY the same size so they cook up in the same amount of time. The larger the slice, the longer they'll cook. The smaller the slice, the shorter the cooking time.

Be sure to add your favorite herbs, spices and other flavorings. You can't go wrong by letting the "4 Flavors" be your guide: sweet, salty, sour, and bitter; for example, agave nectar or brown rice syrup, tamari, lemon juice and black pepper. A sprinkle of your favorite herbs and spices and you'll be set. Peek around in your fridge and cupboards to see what you can come up with, adding a little of this and a little of that until your tastebuds sing.

Happy cooking, Sandra!

* (Many times, oil which is allowed to reach a very high temperature -- called the smoke point -- damages any benefits of the oils and can actually cause cancerous properties to form! Adding water helps to keep the temperature of the oil at a safe level.)

Dear Sassy,
"What is the difference in brown rice, brown basmati, and so forth? At our health food store, I became so confused, (and the clerk was really busy) that I just didn't purchase any. Can you please explain the differences and what they would be used for?"
-- Christina, Paducak, KY

Hi Christina,

Great question!

Brown rice can be found most often in short or long grain varieties. Since as a general rule short grain brown rice is starchier, you'll use it in any dishes in which you'd like a stickier finished dish. You might use short grain brown rice in soups, chilis, or any other dishes that could use a little thickening.

Long grain brown rice is less starchy and therefore will cook up less sticky. Personally, this is my preferred rice to use for all my rice dishes. It's nearly foolproof to cook up, and I never end up with a big glob of sticky rice, which seems to be the biggest complaint people have when cooking up rice.

Basmati rice comes in both brown and white, just as other rices. And just as with other rices, the white is nearly devoid of any nutrients. So you're on the right track if you're looking for brown basmati rice. Brown basmati is a longer grain than even long grain brown rice, and is the preferred rice used in Indian dishes. It has a very low starch content, and therefore cooks up beautifully, with grains which remain nicely separated. You may have to search in Indian and Middle Eastern markets if you're unable to find it in your favorite natural foods store.

Nutrition-wise, the brown rices are very similar. And such is the case with the poor little pitiful white rices -- (but don't say that too loud -- I'd hate for them to get a complex.) ;O)

Dear Sassy,
Should saturated fats be avoided completely, or can a little a day be perfectly fine and healthy? Do I need saturated fats?
-- Christine, Kansas City, KS

Hi Christine,

Welcome to one of the most confusing topics when it comes to the Vegan diet. Saturated fats.

Let's begin with the very basics of fats and oils which are called Fatty Acids. These fatty acids can be either saturated, monosaturated or polyunsaturated, depending on the amount of hydrogen which is attached. The more hydrogen, the more "hard" that fat tends to be at room temperature -- think of butter, sour cream and cream cheese. These hard fats go into your body and wreak havoc. They've been linked to an increased risk of heart disease and some forms of cancer. Animal products are the MAIN source of saturated fats. Saturated fats can also be found in high amounts from non-animal sources, such as tropical oils.

But saturated fats aren't necessarily bad for you. The trouble most people get into, and the reason saturated fats have become known as the "bad guys", is due to the sheer AMOUNT of saturated fats many people consume on a daily basis. When one's diet is loaded with animal-derived saturated fats morning, noon and night -- well, that's when the trouble begins.

A vegan diet is devoid of animal products therefore it's devoid of MOST saturated fats. And this is one reason why one who eats a vegan diet can enjoy small amounts of saturated fats, such as coconut oil, and not wreak too much havoc in one's system.

Is saturated fat good for you? Well, not all saturated fats are created equal. Some studies have shown that tropical fats that are found in coconut, cocoa, and palm fruit oils may actually have properties that are good for your heart! Coconut oil is high in lauric acid, which can stabilize blood sugar and lower your risk of heart disease and diabetes.

I'd suggest you come to your own conclusion. Personally, I feel life is to be enjoyed, and if you eat a well-balanced vegan diet, including lots of fruits, veggies, grains, beans, nuts and seeds, the occasional saturated fat isn't going to do much harm. Just don't go crazy with it. I'd recommend no more than 1-2 Tbsp. of saturated fat per day, keeping in mind the total amount of fat you should enjoy per day is right around 4 Tbsp. (on a 2000 calorie diet) in the form of avocado, extra-virgin olive oil, olives, nuts and seeds and fermented soy foods, such as tempeh.

You can read more about the importance of fat in the vegan diet in a 3-part article I've written entitled: Vegan Fats of Life.

Hope this helps to clear things up a bit, Christine.

Dear Sassy,
Thanks for your article on types of fats and oils. I bought a bottle of coconut oil, but I'm worried -- is this hydrogenated? It says to put in hot water to get it out of the plastic bottle and it is 100% coconut oil and will turn brown when heated. It smells really nice and coconutty.
-- Clarry, Sydney, Australia

Hi Clarry,

Mmmmm, I can smell it from here. Personally, I love coconut oil. But not all coconut oils are created equal. Coconut oil is a saturated fat and, as we just learned above, that's not necessarily a bad thing if you're enjoying a vegan diet since there's some wiggle room in terms of saturated fat intake.

But let's talk about hydrogenation for a second. What is it? Hydrogenation is a very scary process that takes perfectly innocent fats and changes them into very unhealthy substances which remain hard at room and body temperature. These hardened fats are very much like saturated fats, but even worse since they're not naturally saturated. Coconut oil is a naturally saturated fat.

But in terms of hydrogenation, the MOST IMPORTANT thing to remember is to purchase VIRGIN coconut oil. If your coconut oil is virgin, it means it hasn't been refined, bleached or deodorized and is actually a wonderful, beautiful food to add to your vegan diet. Personally, I look for extra-virgin, cold-pressed, organic coconut oil. To melt, I place a little in a bowl and place the bowl over another bowl (or a small pot) filled with boiling water. Enjoy!

Dear Sassy,
I saw nutritional yeast in the store. Is this the same as Brewers yeast?
-- Miljan, Chicago, IL

Hi Miljan!

Nutritional yeast and brewer's yeast are NOT the same. Nutritional yeast is grown specifically for nutritional reasons, usually on a medium of molassees. Be sure to look for nutritional yeast which contains vitamin B12. Vitamin B12 is only found in animal products, and if you don't eat animal products, the B12 must be found elsewhere. Nutritional yeast happens to be a delicious way for us to get his important vitamin. (I also recommend a B12 supplement.)

Brewer's yeast is a completely different beast. It's the inactive yeast that remains after making beer. Although it can be used as a nutritional supplement (it provides high-quality protein, among other things), it really tastes terrible. But some people swear by it -- it seems to be an acquired taste.

Dear Sassy,
I'm new to Vegan cooking and eating. I love it but I don't seem to be getting what my body needs and I'm worried that I'm eating too many carbs. They are "whole" but I still think that it's too much. Can you give me a sample menu plan or tell me where I can find one. I also thought that I'd lose some weight but not, so far. Here again maybe too many carbs?
-- Aleta, Claremont, CA

Hi Aleta,

Congratulations on your new path to veganism. It's one of the best kept secrets to vibrant health, a stable weight, and a slowing of the aging process...

...if done right.

Your question is an important one. There are many factors that go into being a healthy Vegan, including the amount of water you drink, how much you exercise, whether or not you eat processed foods and how much. It's nearly impossible to offer you sound advice without knowing your history and having a one-on-one nutrition consultation with you.

But what I'd like to do is empower you by steering you toward the book Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet by Brenda Davis and Vesanto Melina. I can't say enough about this book! You'll discover everything you want to know about how to put together a healthy vegan diet, including protein, carbs, vitamins, minerals, and more (!), plus they provide some sample menu plans so you can learn how to put together your ideal Vegan menu.

I know you're going to love it, and it will get you started on the right foot as you begin your vegan adventure.

Best wishes, Aleta. :O)

Dear Beautiful Vegan Coach VIPs,

Recently I watched a video that I feel is extremely important to share. Perhaps you've heard of CODEX, perhaps not. Maybe you've heard the word bandied about here or there, but really have no idea what the excitement it all about.

I'll be brief -- quite simply, CODEX is an organization that could put an end to food as we know it, calling for a MANDATORY irradiation, pesticid-ation, and additiv-ation of our food supply -- goodbye organics!

I was absolutely dumbstruck by what I learned in this video. I can't express to you just how important it is that you watch this video too, which can be found online by following this link:

http://video.google.com/videoplay?docid=-5266884912495233634

Watch it, and pass it on.

Then, PLEASE join me in signing a petition to put an end to this travesty on our food supply:

http://www.healthfreedomusa.org/index.php?page_id=184

We must stick together on this. Thanks so much for all you do! :O)

Sass

RECIPE OF THE MONTH

Try this tasty treat as a sweet sendoff to grilling season.

Grilled Pineapple Rings

1. Slice pineapple into thick discs, about an inch or so thick. Cut out the middle of each so you have pineapple rings.

2. Dip each ring in saucer of coconut milk so its completely covered.

3. Dip the ring in shallow plate of cinnamon sugar. Flip it over so both sides are covered.

4. Grill rings on a BBQ or grill pan.

5. Serve grilled pineapple ring in a bowl with a scoop of your favorite vegan vanilla ice cream. Douse with Grand Marnier (optional).

Many thanks to Saskia over at VegWeb.com for sharing this delightful recipe!

That wraps it up for this edition of The Golden Banana newsletter. VeganCoach.com has been created to help YOU. To contact me with questions, comments or suggestions, please fill out the form on my Contact page.

Thanks! :O)
Sassy