VT's Nut Cheeses, Simplified

I was excited to see a spread on homemade, nut-based vegan cheeses in Vegetarian Times back in the spring. I set out to try the cashew and almond-based cheeses, and found them to be quite delicious. (They also were a huge hit with the husband and daughter.) However, they took a long time (2 days!) from start to finish, since the nuts need to be soaked overnight before they are blended together with the other ingredients, then they drain in cheesecloth overnight before being baked at a low temperature for several hours. (Though the recipes stated they needed to bake for only 40 minutes, that didn't get them very firm in my oven).

While the recipes as printed would be wonderful to serve at parties, I decided they could use a little simplification in order to be more of a staple in our house. I have been playing around with the recipes and came up with slightly less time-consuming versions. These versions are not firm enough to be sliced, but they work great as a dip or spread. They are wonderful as an afternoon snack with crackers, or spread onto sandwiches (we made awesome grilled cheeses, dressed up a bit with the aid of some red onion confit we had on hand--an amazingly delicious combo), or as a dip for veggies. The cashew cheese would also make a fine cream cheese substitute.

We tend to make the almond cheese more often, since almonds have a slight nutritional edge over cashews, with higher levels of protein and calcium. But both types of cheese are delicious and full of healthy fats. They are fairly high-calorie, though, so if you are watching your weight, be sure to stick to a reasonable portion size. You could also experiment with cutting down on the added oils in the recipes.

My simplified versions are below, but the original recipes from VT (Almond Feta Cheese with Herb Oil and Pepper-Crusted Cashew Goat Cheese) are definitely worth checking out if you are looking to impress a crowd!


Almond Feta Cheese
Adapted from Vegetarian Times, April 2009
Makes ~10 oz.

Ingredients

• 1 cup whole blanched almonds
• 1/4 cup lemon juice
• 3 TB olive oil
• 1/4 cup water
• 3/4 tsp salt

Preparation

1. Place almonds in medium bowl and cover with 3 inches cold water. Let soak 12-24 hours. Drain soaking liquid, rinse almonds under cold running water, and drain again.
2. Puree almonds with remaining ingredients in food processor or blender about 6 minutes, or until very smooth and creamy. Transfer to storage container or serving bowl.
3. Let sit in the refrigerator for at least 2 hours (preferably overnight) before serving.

Cashew Goat Cheese
Adapted from Vegetarian Times, April 2009
Makes ~10 oz

Ingredients

• 3/4 cup raw cashews
• 6 TB canola oil
• 1/4 cup lemon juice
• 1 TB tahini
• 3/4 tsp salt

Preparation

1. Place cashews in medium bowl and cover with 3 inches cold water. Let soak overnight. Drain soaking liquid, rinse cashews under cold running water, and drain again.
2. Puree cashews with remaining ingredients in food processor or blender about 6 minutes, or until very smooth and creamy. Transfer to storage container or serving bowl.
3. Let sit at room temperature for at least 2 hours (up to 12) before serving. Store in refrigerator.

Almond Plum Tart

When late August rolls around, our backyard plum tree is usually bursting with ripe fruit, leaving us with the (pleasant) dilemma of what we are going to do with the bountiful harvest. This year, I pitted and dried some in the oven for prunes, and also made some marvelous plum butter using my new slow cooker. So we will have some plum goodness to carry us through the fall, at least.

Even after all that, we still had quite a few left over. Besides eating them out of hand (an activity of which our daughter never seems to tire), I used a bunch of them for one of my favorite summertime desserts, a plum tart with frangipane filling. I have made it for several tea tastings and potlucks throughout the years, and it's always a hit! The slightly sweet almond paste gives it a satisfying richness, and the fruit topping is a refreshing counterpart. The filling would also pair well with many other fruits (cherries, apricots, peaches, nectarines...), so feel free to use whatever is locally available and in season!

Almond Plum Tart
(Adapted from Stone Fruit: Cherries, Nectarines, Apricots, Plums, Peaches by Cynthia Nims)
Serves 8-10

Ingredients

• 1/2 cup blanched* almonds
• 6 TB sugar
• 1/4 cup all-purpose flour
• 1/4 cup non-hydrogenated margarine (such as Earth Balance), at room temperature
• 1/4 cup almond milk
• 1/2 tsp almond extract
• 1 pie crust (I usually use this classic recipe, with Spectrum Organic palm oil shortening)
  
• 1-1.5 lbs ripe but firm plums

Preparation

1. Preheat oven to 400F. Prepare your pie crust and transfer to a tart pan.
2. Put the almonds in a food processor or blender along with the sugar and flour, and process until the almonds are very finely ground. Add the margarine, almond milk, and almond extract, and pulse a few times to evenly blend, scraping down the sides as needed.
3. Spread the frangipane evenly into the crust. It won't look like it is very full, but don't worry, it will puff up a bit when baking.
4. If you want to make your tart look extra fancy, slice the plums and arrange in a lovely pattern atop the tart. If you are pressed for time, cutting the plums in half and placing them cut side up on top of the tart works just as well. If your plums are very tart, or you just want a little extra sweetness, sprinkle a tablespoon or two of sugar on top.
5. Bake until the plums are tender and the pie crust is beginning to brown, 30-35 minutes. Allow to cool for a few minutes, then slice and enjoy warm or at room temperature.

*You can blanch raw almonds yourself by adding them to boiling water and cooking a few minutes until their skins become loose and they begin to float. Remove from hot water and allow to cool, then pop the almonds out of their skins, towel dry if they seem a bit damp, and proceed with the recipe.

Vegan Dietitian is Two Years Old!

As of today, it has been two years since I began writing this blog! I hope that its mix of recipes, nutrition topics, and stories about our family continues to be of interest. I apologize that the posting frequency has been relatively low lately, thanks in part to a busy 17-month-old who takes short naps and also to our desire to get out and enjoy the glorious Seattle summer. I'm afraid that I also have a busy autumn ahead, so I won't be getting many posts in throughout the remainder of the year, but I hope to chime in now and again. You can always follow me on Twitter for more frequent updates about what our family is eating, occasional quick recipes, veganism in the news, and other tidbits.

Anyway, this is a cause for celebration! Bring out the cupcakes!

Chocolate cupcakes with chocolate mousse frosting from Vegan Cupcakes Take Over the World

Well, since it is the 2nd anniversary, might as well have two....

Vanilla cupcake with pomegranate "buttercream" frosting

Lastly, I just want to say how grateful I am to all of the readers of this humble blog. I always love to hear your comments and suggestions for posts.

Thanks for reading!

In the Garden: First Harvest

Finally, our work in the garden is beginning to pay off! Last weekend, we harvested our first zucchini of the season. I planted the squash figuring that I needed at least one crop that would be sure to grow, and I'm very glad I did. Zucchini is a great crop for beginning gardeners--it's sure to boost your confidence!


Remember those cute little squash sprouts?


And here they are now. Completely taken over the bed. Wow!


With the first harvest, I decided to make a simple Italian-inspired bean salad, and was surprised at how delicious it turned out. It's a great way to make use of summer vegetables, along with fiber- and protein-rich white beans! The "recipe" (such as it is) follows--the amounts are just estimates, and it is very open to improvisation.


Roasted Summer Vegetable Bean Salad
Serves 6-8

Ingredients:

• 2 15-oz cans or 3 cups of cooked white beans
• 1 pint of cherry tomatoes
• 1 lb or so of zucchini (I used 4 small)
  
• 2 cloves garlic (optional)
• Olive oil
• Salt
• Pepper
• ~1/4 cup vinaigrette dressing (I made my own using olive oil, balsamic vinegar, agave nectar, salt, pepper, roasted garlic and fresh thyme)

Preparation:

• Preheat oven to 350. Slice tomatoes in half and arrange cut-side up on a baking sheet. Sprinkle with salt and pepper. Put in oven while prepping zucchini.
• (Optional: you can peel a few cloves of garlic to roast along with the tomatoes so that you can add to your dressing later.)
• Slice zucchini into thin rounds and place in a bowl. Toss with a few tablespoons of olive oil and a sprinkle of salt and pepper. Arrange in a single layer on a separate baking sheet.
• Roast vegetables for 30-45 minutes, until zucchini is starting to brown, and tomatoes look slightly dehydrated and bottoms are brown. The zucchini will likely be finished before the tomatoes.
• If you are making your own dressing, now is a good time to put it together.
• Allow vegetables to cool for a few minutes. Refrain from "taste-testing" all of the delicious roasted tomatoes.
  
• Drain and rinse beans (if using canned). Add to serving bowl and fold in vegetables. Add dressing to taste. Serve and enjoy!

Celebrate Food Independence Day on July 4th!

As a dietitian and food lover, I am a huge proponent of eating locally. There are so many benefits to eating food that is grown close to where you live: by buying local, you are able to support your regional economy, meet the farmers who grow your food, and reduce the number of miles that your produce travels to get to your plate. Not to mention the fact that super-fresh produce just tastes better (we had some chard from our CSA tonight that was out-of-this-world delicious--the best I've ever had, and I've had a lot of chard!), and if you like the way your vegetables taste, you are bound to eat more of them--a very good thing for your health. Plus, you are voting with your fork for a better, more sustainable and health-promoting agricultural system.

This July 4th, foodindependenceday.org is urging us to "declare our food independence by sourcing the ingredients for our holiday meals as locally, sustainably and deliciously as possible"--and asking our elected officials to do the same. Their website offers a petition to the 50 first families of the United States to lead by example and source the ingredients of their holiday meals locally. Just think of the impact that the White House's organic vegetable garden has already had on raising awareness of sustainable agriculture--these seemingly small actions can make a big difference.

As Roger Doiron of Kitchen Gardeners International so eloquently puts it:

Moving towards food independence doesn't mean having to do everything and grow everything on our own. It's about learning what we, our soils, climate, and local farmers can produce, effortlessly or with some coaxing, and committing to eat more of these things when nature offers them up to us. In doing so, we discover that we have more choices and freedom than we realized.

Plus, in striving for greater food independence for yourself, your family and community, you’ll be joining a revolutionary tradition that transcends time, cultures and borders. The battle for food independence is inextricably entwined with the history of political independence. Whether it’s the “Sons of Liberty” tossing crates of tea into Boston Harbor or hungry French peasants storming the Bastille armed only with farm tools and stale baguettes (a lethal weapon, if you've ever been on the business end of one), history offers inspiring examples of what small bands of people can achieve when they put their mind to something.

So, don’t just celebrate your independence this summer, savor it in all its freshness, localness, and drip-down-your-chin juiciness. We can’t know it for sure, but I suspect it’s what the “Founding Farmers” would want us to do.

Vitamin D

You may have heard a lot about vitamin D in the news lately. What's all the fuss about? Researchers have known for many years that this vitamin is essential for bone health, since it assists with calcium absorption. But recent studies have shown that vitamin D acts in many other tissues of the body as well, and deficiency of this vitamin is now thought to be linked to many health problems including cancer, autoimmune diseases, diabetes and cardiovascular disease. Vitamin D deficiency is now thought to be widespread among the general population, so it is an important issue for everyone (not just vegans).

Sources of Vitamin D
Sunlight
Vitamin D is unique, in that the traditional source of this vitamin is not diet, but sunshine; your skin can synthesize this vitamin when it is exposed to UV rays. Some vitamin D can be stored by the body to allow for intermittent exposure. In this modern world, however, most of us don't spend as much time outside as we used to. And if you live above 42 degrees North latitude (a line approximately between the northern border of California and Boston), the sun’s rays are too weak in the winter to produce vitamin D. Even in the summer, many of us may not be making enough D; since sunscreen blocks UV rays, applying sunscreen before you go outside prevents vitamin D synthesis. (But, there is certainly a place for sunscreen, as it is important for preventing sunburn and reducing risk for skin cancer.)

(Photo credit: NOAA.gov)

The best source of vitamin D is sunlight.

Dietary Sources
There are also dietary sources of vitamin D. Most natural sources (fish, beef liver, egg yolks) are not vegan, but mushrooms sometimes contain D, depending on how they are grown. Their vitamin D content can vary widely, so they aren't a reliable source. Many foods are fortified with vitamin D, including cow's milk, enriched nondairy milks, cereals, and even some brands of orange juice. Compared to the amount of vitamin D that can be made when your skin is exposed to the sun for about 20 minutes (~20,000 international units or IU), the amounts found even in fortified foods are relatively small (usually around 100 IU per serving). So, despite what the Dairy Council would have you believe, milk is NOT liquid sunshine; you would have to drink more than 12 gallons of milk (or soymilk, for that matter) to equal the amount of D your skin makes (for free!) in a mere 20 minutes.

How much Vitamin D do we need?
The optimal amount of vitamin D needed is still not known. Recent research indicates, however, that the recommended daily intake of 200-400 IU is adequate for preventing overt deficiency (i.e. rickets), but is much too low for guarding against D-related chronic diseases. (As an aside, when these recommendations were made years ago, the physiological requirement for D was not known, so it was based on the amount of vitamin D in a teaspoon of cod liver oil, one of the richest dietary sources.) Because of this new evidence, the American Academy of Pediatrics recently increased their vitamin D recommendations for children from 200 to 400 IU per day. Many experts in the field believe that daily intake of 800-4000 IU in adults is best. One way to find out if you are getting enough D is to request a blood test from your primary care provider to find out if your 25-OH-vitamin D is within normal limits (>30 ng/mL or >75 nmol/L).

It is difficult to reach these amounts through diet alone, and even multivitamins only contain 200-400 IU. Most people will need a separate supplement at least during the winter months (November through February) in conjunction with sensible sun exposure during the summer. (That is, 15-20 minutes of sun on your face and hands before putting on sunscreen, 2-3 times per week.) I should note that the American Association of Dermatologists suggests that skin protection should be used every time one is exposed to sunlight to guard against skin cancer. If you are at high risk of skin cancer, supplements are the best way to get your D. But since sunlight is undoubtedly the best natural source of D (and certainly the most economical one), the benefits of sensible sun exposure likely outweigh the risks for most people.

Vitamin D Supplements
Shopping for vitamin D supplements can be a bit tricky for vegans. Two different forms of D are used for making supplements, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is derived from yeast (vegan-friendly) but most D3 is derived from lanolin (not so vegan-friendly). Though several older studies indicate that D3 may be up to three times more effective than D2 in raising and maintaining blood vitamin D levels, a newer study shows that D2 is equally effective. Still, the best way to tell if you are supplementing at the right level is to get your blood tested (ideally during the winter) to see if your levels are in the normal range.

How Much is Too Much Vitamin D?
While the current upper limit of safety for vitamin D intake is set at 2000 IU, many experts believe this is far too low. Indeed, toxicity has only been demonstrated at excessive doses (i.e. extended supplementation of 50,000 IU per day). Based on the research I have seen, I would suggest taking no more than 5000 IU of vitamin D2 during the winter months only, and getting out in the sun a few times a week in the summer.

Vitamin D During Pregnancy and Breastfeeding
Vitamin D is needed for fetal growth and bone development during pregnancy. One recent study also showed that women deficient in vitamin D were almost 4 times more likely to have a Cesarean section than those whose blood levels were adequate. It is best to supplement with at least 1000 IU daily and to get your blood levels checked if possible. Breastmilk only contains a small amount of vitamin D (its concentration is affected by maternal levels, but is unlikely to contain enough D even if the mother's levels are adequate), so exclusively breastfed infants should take a supplement.

Vitamin D During Infancy and Childhood
Vitamin D is very important during the early years of a child's life for proper bone mineralization. A recent review also showed a significant decrease in the risk for developing type 1 diabetes among children who received vitamin D supplements. The American Academy of Pediatrics recently doubled their recommendations for children from 200 to 400 IU. However, even 400 IU may not be enough to maintain adequate blood levels; doses of 1000-2000 IU per day are considered safe in children. Because babies have such delicate skin, it is best not to rely on the sun for vitamin D in infants under one year old, so supplementation is the advised method. Vitamin D drops are available for babies, but the only ones I have seen are vitamin D3-based. Because this vitamin is so important, I would argue that it is still best to supplement. Look for drops that contain only vitamin D, as these are likely from lanolin (derived from wool), whereas drops that contain vitamins A, C and D may be derived from fish oil. (If anyone knows where to find vegan D2 drops for infants, please let me know!)

My Recommendations

• Practice sensible sun exposure during the summer months. This means exposing the face and hands to sunlight for 20-30 minutes, before putting on sunscreen, two to three times per week.
• Take a separate vitamin D supplement during the winter, containing 1000-4000 IU of vitamin D2.
• If you can, get your 25-OH-vitamin D levels tested during the winter to see if you are supplementing enough.
• Pregnant and breastfeeding women should be sure to get enough D (1000-4000 IU of D2 daily).
• Breastfed infants should begin vitamin D supplementation of 400-1000 IU daily within the first few weeks of life. Unprotected sun exposure isn't recommended for infants under one year.
• Children and adolescents need at least 400-1000 IU's daily from a mixture of sun exposure and supplements.

References

• National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin D.
  
• Wagner CL, Greer FR. Prevention of rickets and vitamin D deficiency in infants, children and adolescents. Pediatrics 2008; 122(5): 1142-52.
  
• Holick, MF. Vitamin D Deficiency. New England Journal of Medicine 2007; 357:266-81. (Link to the pdf of this article and others at Dr. Holick's website.)
• Holick, MF. Vitamin D2 is as effective as vitamin D3 in maintaining circulating concentrations of 25-hydroxyvitamin D. J Clin Endocrinol Metab 2008; 93(3): 677-81.
  

In the Garden: Sprouts!

The days are long and the sun is shining--summer is on its way! We've been spending more time in the garden this year weeding and watering, and finally have some very satisfying sprouts to show for it.

Summer squash in the sun

Beans in the shade

The transplanted leeks are looking good!

Not everything is growing so nicely; there have already been a few failures. The spinach and mache never took off (maybe that section of the garden was just too shady?), and the King of the North red bell peppers didn't do so well once I moved them outside. And, to date, only 2 Christmas limas have sprouted. But what lovely sprouts they are!
Planting a garden has been very rewarding so far, and we haven't even really seen the "fruits" of our labor yet. It makes me so happy to see those little sprouts--participating in the entire process of producing food, from seed to plate, gives me a huge appreciation for all the hard-working farmers who bring our food to us. And, 'tis the season to support small farmers by visiting your local farmers market to pick up fresh, nutritious produce!