Tag Archives: plant-based
Vegan on Japan Airlines
So many airlines have seriously disappointed with the quality of their long-haul meal offerings for “strict” vegetarians but I had high hopes for JAL. After all, dairy isn’t even a real player in Japanese cuisine – so we are just dealing with meat/fish/egg-free. Considering the possible options – veg sushi, soy anything, especially edamame, rice, seaweed, amazing vegetables plus the whole range of Buddhist vegetarianism,this was going to be a slam dunk. Wrong! On two long legs (12 hours originating in Honolulu and 8 hours Tokyo to Singapore ), the food was sub-standard JFK catering quality. When I looked at the food my seat mate (husband) was served, I was even more disappointed. (Even though he, too, eats a whole-foods, plant-based diet, he long ago gave up airline “special meals” and just picks and chooses from whatever they are serving – sometimes he is very hungry.)
The Hawaii to Japan leg, offered the better of the two. JAL served a main VGML and a breakfast snack. A beautiful hunk of papaya on a small bed of lettuces with two cucumber slices and two tomato slices was accompanied by a barely edible “entree” – white rice, overcooked broccoli, and frozen mixed carrots, peas and corn – no sauces. “Breakfast” was a fresh salad – three asparagus spears, two tomato slices, two cucumber slices and a few pieces of fresh fruit.
On the Tokyo-Singapore leg JAL served a snack that was ridiculous (a tiny roll with two very thin cucumber slices and two very thin tomato pieces- no sauce or condiment) and a main meal just before landing at 6am that was a slightly better dinner. White rice sprinkled with almonds flanked by decent cauliflower overcooked broccoli and button mushrooms accompanied by a salad of a few lettuce leaves and two baby corn ears. Considering that these were sourced in Tokyo, the quality was even sadder. The primary meal for the rest of the plane was a delicious “bento box” with a layer of sticky rice topped by a layer of toasted nori with a smoky roasted salmon filet. It would have been so easy to “veganize” this…..
Tokyo Airport was a bit more interesting with some good veg options.
Artichoke – Vegan options at this casual eatery near the NYC HighLine
Artichoke Basille’s Pizza West (212-792-9200) at 114 Tenth Avenue at 17th Street in the Meatpacking District is ideally located just steps from an entrance to NYC’s HighLine park. The casual, tavern atmosphere of dark wood, marble tables, a comfortable booths with a long zinc bar.
For those of us on a vegan/plant-based diet, there are a couple superb choices. The super large signature Artichoke is stuffed with breadcrumbs, parsley & pignoli nuts ($15) swimming in a yummy broth and the family-sized Boxed Salad features a spring mix with artichoke hearts, red onion, olives, tomatoes, mozzarella & house dressing ($15 ) – just ask for the cheese on the side. And if you want more, Basille’s home made Garlic Bread Sticks with dipping sauce ($11) also works for dipping into the artichoke broth.
For your cheese-eating friends, the enormous 18-inch pizza is pretty amazing- packed with an array of unique mixes of ingredients – crab, artichoke, burnt anchovy, white pie ($28-30). Try the “wedge” ($15) that’s a third of that huge pizza (hoping that maybe they’ll consider a soy cheese pizza?).
And – good news – there’s an Artichoke Light in the Delta Airlines terminal at LaGuradia. Great for those of us who are Delta regulars.
Why a Plant-Based (aka Vegan) Diet? The films that tell the story
Sometimes it’s hard to tell someone about eating a whole-foods, plant-based diet without sounding like you are proselytizing – a big no, no IMO. So offering a film that says it all in a non-threatening way is a gret way to go. It worked for us. A friend gave us Mike Andersen’s Eating DVD – right on the heels of having read T. Colin Campbell’s The China Study – and that changed the food habits of five or six people.
There are some superb films and DVDs that have been produced recently that make a clear case for a WFPBD. This my list of personal favorites:
Forks Over Knives (2011) created by Brian Wendel, featuring T. Colin Campbell, Caldwell Esselstyn and Neal Barnard
Got the Facts on Milk? (The Milk Documentary) (2011, 2007) by Shira Lane. Effectively questions the health benefits of milk and dairy products. Features T. Colin Campbell, Caldwell Esselstyn and Neal Barnard
Fat, Sick and Nearly Dead (2010) by Joe Cross. A personal documentary of a person with an autoimmune disease taking back his health care and trading in his pills for a juicer.
Fresh (2009) by Ana Jones. Features Joe Salatin, Will Allen, David Ball. Takes a hard look at our food production system and the negative impact of agribusiness. Takes up where Food, Inc. leaves off adding possible solutions.
Eating, 3rd Ed. (2008) a DVD on the RAVE Diet by Mike Andersen (also a book). An earlier version of this film convinced us to change from a whole-foods, sugar & meat-free diet to a total Whole Foods Plant-Based Diet (a bigger change than one might think).
Food Inc. (2008) directed by Robert Kenner. Features Michael Pollack. Champions more compassionate treatment of meat animals, but does not support a plant-based-only diet
Food Matters (2008) by James Colquhoun & Laurentine ten Bosch. Features Charlotte Gerson, Andrew Saul, Dan Rogers, David Wolfe,
Fast Food Nation (2006). Looks at the destructive impact of eating meat on health, animals and the environment
Super Size Me (2004). Morgan Spurlock’s 30-days on a McDonald’s-only diet
Foodmatters
Hello Weight Watchers – where’s the Whole-Foods, Plant-Based Diet Track?
In my pre-WFPBD days, I successfully used the Weight Watchers (dub-dub) program with considerably success. When the weight did not slide off after switching to a vegan diet (aka WFPBD), I again turned to Weight Watchers to trim those stubborn seven pounds. And I was so disappointed to see that this impressive organization had completely overlooked the revolution under its very nose. Yes, there are a significant number of vegan and vegetarian dishes on their website, but there is no support system (and the meetings really are key) for people choosing a vegan or WFPBD.
I contacted Weight Watchers about WFPBD- focused group meetings, and they said that there just wasn’t enough ground-swell for that yet but that it was quite possible to maintain a WFPBD while using the WW on-line program. I don’t think that that is really true – there’s no program just a collection of recipes that happen to be animal-free, and, of course, there aren’t any meetings. A friend is studying WW as part of her MBA program, and believes that they are really quite open to variations on their theme. So what will it take to get them to take notice?
Weight Watchers is, IMO, the best of the national weight-loss brands. So if it were possible to convince them that the ground-swell is happening as we speak, and that it would be advantageous for them to be supportive of a WFPBD, then that influence could begin to manifest across the country in dramatic ways. This is a very powerful group with a strong, committed and loyal fan base – and great reach. What a difference they could make!!
Reference List for Plant-Based (aka Vegan) Gurus
While I don’t agree completely with any of these sources, they are, IMO, all very good and each makes a solid case for his/her slightly different perspective.
T. Colin Campbell, PhD
The China Study (2004)
Caldwell B. Esselstyn, Jr., MD
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure (2008)
Joel Fuhrman, MD
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, Revised Edition (2011)
Annemarie Colbin, PhD
The Whole-Food Guide to Strong Bones: A Holistic Approach (2009)
Neal Barnard, MD
Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs (2008)
Andrew Weill, MD
Spontaneous Happiness (2011)
Mark Hyman, MD
The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now! (2012)
John McDougall, MD
The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! (2012)
Dean Ornish, MD
The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health (2008)
Joan Dye Gussow, PhD
Growing, Older – A Chronicle of Death, Life and Vegetables (2010)
For how we got into this mess and what we need to do to get out of it:
David Kessler’s The End of Overeating
Doug Lisle’s The Pleasure Principle
Stewart Brand’s The Whole Earth Discipline
And for the best overall, easy to understand take on WFPBD, I love Julieanna Hever’s Complete Idiots Guide to Plant-Based Nutrition
Plant-based Food That Travels II – Condo or Galley
Here are some more thoughts on packing light-weight, useful foods that give you a head-start on provisioning a condo kitchen or boat galley:
A ready-to-pack plastic bag – keep one at the ready and drop stuff in as you find it – because it’s so easy to forget what you bought in the craziness of packing.
Small Condiment Packets: We collect little plastic packages of wasabi, hot mustard, soy sauce, sweet & sour,
that come with take-out or are available on salad bars. Sometimes just one packet is all you need to kick up a dish.
Assorted spices packed into either in a multi-compartment spice containter or in little 4 oz plastic bags or vials – an italian
mix, herbes de provence, cumin, salt substitute, and a curry mix would be a good start. We try to keep on hand most of the spice mixes that Mark Bittman details in his How to Cook Everything Vegetarian book so it’s easy to pack up a vial or small package. BTW – more than half the book is vegan or describes vegan substitutes – it’s great!!
Tempeh – frozen – if the trip isn’t too far, the packages will still have a chill on them when you arrive and yo may not find it so easy to track that down in a resort community.
More ideas later….
Plant-based Food That Travels – Condo Kitchen or Boat Galley
With new weight limits these days, trying to pack a base supply of food for a Charter Boat or Condo Vacation can be problematic. We’ve all learned that we need at least some starter foods while we check out the local purveyors – food we can trust and count on.
I started researching easy-to prepare meals that work when there is a kitchen or a galley (and that don’t weigh too much) – and even ones that could work in a hotel room with a coffee maker that delivers hot water.
Here’s the first installment:
Thai Kitchen products that are Vegan, lightweight and pretty tasty:
Rice Noodle Meal Kits: Thai Peanut, Lemongrass & Chili, Toasted Sesame
Noodle Carts: Pad Thai, Thai Peanut, Roasted Garlic, Toasted Sesame
Take Out Boxes: Thai Peanut and Tangy Sweet & Sour
Jasmine rice Mixes: Roasted Garlic & Chili and Jasmine Rice
Oatmeal Packets
Salt & Pepper grinders – either the disposable ones or a single unit
that grinds both. Chances are it will be humid and a salt grinder will be
welcome.
Vegetable broth cubes or tubes.
Soy milk – Small aspetic packages
Tofu – Aseptic packages of Extra firm, firm and silken
Wild Rice – all cooked – from Trader Joe’s – instant side dish, entree base
or wonderful with oranges, scallions and a citrus dressing!
St. Petersburg, FL Farmers Market – A Weekly Destination
St. Petersburg’s Saturday Morning Market – the largest weekly fresh market in the southeast US – is worth a detour. In season (early October to late May, 9am-2pm), a core group of food vendors and a rotating set of artisans fill 130 spaces that attract 8-10,000 visitors. If you want to get a handle on this energetic, revitalized city, this the the place to start. The market, with live music, dozens of ready-to eat vendors, organic farm stands, and craft vendors, is really the heart of St. Pete. Families, strollers and dogs crowd the aisles and the local musicians encourage dancing and hanging out. It’s a fun, joyous experience. From June through August, there’s a smaller market in Williams Park. See a whole flock of images on my pinterest board.
10 Food Strategies for Plane Trips
We fly a lot – and we’ve learned that even in the chaos of last minute packing, it’s critical to take the time to prep a food carry on.
Of course, a few days before a flight, we always log on to the airline website to choose the best possible “Special Meal” option — assuming that a meal is being served it all. We also always consider it a bonus if we get something edible – and that is usually on international carriers like Emirates or China Air where plant-based dishes are part of the native cuisine. On domestic flights, food is usually a snack, there’s no way to request anything special and, surprisingly, it’s almost never plant-based – except for the occasional carrot and celery sticks with two cherry tomatoes and diary dip that you can buy.
So we’ve learned:
1. Keep a box of those little 1.5 oz size hummus containers from Costco in the fridge (a dozen to a box for a little more than what they sell one for with pretzel crisps at
airport kiosks). You can even buy a big bag of those great pretzel crisps and plastic bag them. I take enough for a round trip and store them in the mini-bar at the hotel.
2. Make big roll-up sandwiches spread with veggie dips and stuffed with other goodies that won’t spoil. (recipes to follow). Cut them in fourths on the diagonal and bag each quarter in a sandwich baggie.
3. Pack a quart size bag of celery sticks, broccoli florettes, cauliflower stems, jicama sticks, skinny asparagus, grape tomatoes, and raw (or par boiled) carrot sticks for dipping in the hummus or just munching.
4. Throw in fruit – apples, pears, grapes (especially grapes), bananas (be careful where you put them, they can really make a mess).
5. Nuts! I always have a bag of almonds in my purse. Also, keep a trail, granola or other snack mix on hand so it’s easy to bag a few handfuls. Also toss in a half dozen good granola bars.
6. Find a small insulated pack and keep it handy for loading up. We have a tall, flat bag with a velcro top that was a give-away at a convention. It takes up a lot less room – packed and empty – then the cube-shaped ones with handles. One of these makes it easier to manage the food in a cramped economy seat and keeps the food from oozing onto your books or Kindle.
7. Carry tea bags. I’ve been drinking green tea for way more than a decade so I got in the habit of always having some tea bags in my purse – since in the early days restaurants didn’t know what it was. A flight attendant will usually be happy to provide hot water – and airlines that serve tea as a standard alternative to coffee make it in advance with not such great quality black tea.
8. If you have access to an airport club, they are generally more in tune with their customers than the airline catering services. We have found the little hummus containers, small peanut butter cups, pitas, fresh fruit, fruit “cocktail,” quality snack mixes, pretzels – and they don’t seem to mind if you pocket a few items for the trip
9. Troll the food kiosks on the gate-side of security for unexpected finds – the offerings are getting better and better (that’s where we first discovered the hummus cups and pretzel crisps). But the prices are also getting higher and higher. So this is a good place for inspiration if not shopping.
10. Bring enough to share. If you are traveling with a friend or business colleague, be sure you have enough for both of you – an offer to share will almost always be gratefully accepted (even by meagens*).
*Our grown son, the only one of us not eating a plant-based diet, has dubbed himself – and others of his ilk – a “meagen.”
Suitcase Staples for Plant-Based Diets
To keep the hunger wolves from the door, whenever I travel, I always pack a few essentials – and always confirm that I will have a hot water (coffee) maker in my room and, ideally, a mini bar. You never know where your next plant-based meal is coming from – and if you are working, there isn’t a lot of time to forage (more on that later).
1. Green Tea – After a long day, a cup of green tea, preferably freshly brewed loose, is the best. But a good quality bag tea does just fine in a pinch. And sometimes, that’s the only viable option.
- Bag tea – my favorite is Kirkland (yes, we’re Costco fans…) about $12 for 100
- Loose tea – One of my top go-to resources is adagio.com. They sell a huge variety of loose teas and sample packs – little tin boxes that are perfect for travel. And they also offer a very clever one-cup tea infuser – IngenuTea – that travels well. Fill it with loose tea and hot water, let steep and then put it on top of your cup. A pressure valve releases the steeped tea into your cup. Infuser with 4 samples $19 (great holiday gift, too.) http://www.adagio.com/gifts/holiday_ingenuiTEA.html
2. Miso Soup Packs – Kikkoman makes two that I like – Shiro Miso and Tofu Miso. Just add hot water. They are available in a many supermarkets,, Asian stores, health food stores or by the box 12 for $30 (Costco.com again)
3. Noodle Bowls – if you have room in your luggage, these are easy last minute meals or snacks, but read the labels carefully. they are not all vegan.
- Nong Shim’s Bowl Noodle Soup with Kimchi flavor is good (about $1.50) and
- Thai Kitchen makes some bowls ($2+) and bigger “carts” that are more readily available in supermarkets. The noodle bowls that are vegan are: Roasted Garlic, Mushroom, Spring Onion and Hot & sour. All the noodle carts are vegan: Pad Thai, That Peanut, Roasted Garlic, Thai Sesame
4. Nuts – baggies of almonds, cashews, pecans and walnuts (yes, they’re high in fat and calories – but it’s good fat with lots of minerals)
5. Instant Oatmeal – a couple packets
6. Dried fruit – including dried cranberries, blueberries, mangoes, unsulphured apricots,, etc.
7. Sesame Seaweed Rice Balls & Seedy Nutty Wafers (Trader Joe’s)
8. Pretzels – crisps and pumpernickel