Broccoli a Super Veg

Broccoli (Brassica oleracea italica) has been cultivated for over 2000 years. It is said to have been developed from the cabbage by the ancient Etruscans of the Eastern Mediterranean region. Broccoli only reached France around the 16th Century, and spread throughout Europe and the US around the 18th Century. It is only in recent years that it has not only been recognised as versatile vegetable but also appreciated for it's excellent health benefits. Broccoli is actually an  edible flower and not a true vegetable..

It contains excellent amounts of dietary fibre, vitamins A, C and K, folate and beta-carotene. Broccoli also contains a very good amount of manganese, tryptophan, potassium, phosphorus, magnesium, iron and vitamins B2 and B6.  It has a good amount of calcium, one cup cooked broccoli contains 71.8 mg of calcium. Broccoli contains lesser amounts of most vitamins, minerals and aminos.

Health wise the folate is needed for the normal growth of the tissue and is good for pregnant women. The vitamin C, which is an antioxidant and anti-inflammatory,  helps prevent colds and aids with absorption of it's iron content. Broccoli also contains the phytonutrients indoles and isothiocyanates, which many studies have linked to cancer prevention.. It is also one of the few vegetables that contain cysteine and helps when there is a need, mainly with infants and the elderly, to augment l-cysteine levels in the body and help them, when required, to absorb nutrients from food. L-cysteine is also  required by the body for collagen production and assisting  in skin elasticity and texture. Broccoli is also useful in cataract prevention.

Steamed broccoli is said to provide special cholesterol-lowering benefits. When steamed the dietary fibre binds together with bile acids in the digestive tract making it easier for bile acids to be excreted, and the result is the  lowering of cholesterol levels. Raw broccoli still has cholesterol-lowering ability just not as much. Another broccoli benefit is that good supplies of vitamin A and K help keep our vitamin D metabolism in balance. 

Note : Raw broccoli and broccoli sprouts have been said to contain natural substances that can interfere with problem thyroids, resulting in goiters. Cooking has been reported to inactivate this effect.

When purchasing broccoli select bright to dark green heads which have compact clusters of tightly closed flowerets. Stalks and stem leaves should be tender yet firm. Look carefully at the cut ends of the broccoli stalks and make sure they are closed. Open ended stalks tend to be older and tougher. Frozen broccoli is also good. It normally contains only the florets which are richer in beta-carotene than the stalks. The downside is that it has twice as much sodium, half as much calcium and far less vitamin C as fresh broccoli..

When storing broccoli, never wash beforehand, keep dry. Store in a vented plastic bag or container in the refrigerator for up to 3 days. Another method is to submerge the stem in a bowl filled with ice water. Cover the broccoli heads with a plastic bag, and change the ice water daily for up to 3 days. Wash broccoli thoroughly just before using. Trim the tough portion of the stem about one inch from the bottom and chop for use. Do not overcook broccoli as it will not taste good and your kitchen will stink.

Serve raw in smoothies and salads, lightly steamed for 4 to 5 minutes, or stir fried. Once steamed can be blended for sauces or soups. Enjoy!

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Steamed Broccoli with Almonds, Lemon Zest, and Red Pepper Flakes

From Whole Living 

1 head broccoli, broken into florets, stems chopped into 1-inch pieces

1 to 2 tsps extra-virgin olive oil

2 tbsps slivered almonds, toasted

zest of 1/2 lemon

pinch crushed red pepper flakes

Place a steamer basket in a saucepan filled with 1 inch water. Bring to a boil. Add broccoli. Cover, and cook until crisp-tender, 4 to 6 minutes. Transfer to a serving bowl. Drizzle with olive oil and add almonds, lemon zest, and red pepper flakes; toss to combine. Serve immediately. Serves 4

Quick & EasyBroccoli Salad (Rawfood)

Recipe by Danielle. From the Aug 2010 4 Health Inc Newsletter   

Salad

5 cups of shredded broccoli (I stuck mine in the VitaMix for a few minutes and let it get chopped up... quick and easy ~ Danielle)

1 cup of onions (optional)

1 cup sunflower seeds

1 cup of chopped tomatoes

2 tsps dill (or a handful of fresh dill)

1/4 cup flax seeds

Dressing

1 cup of raw brazil nuts (soaked)

3 tbsps of maple syrup

1/4 cup of water

sprinkle of celtic salt (or other sea salt)

In a high speed blender or food processor, combine all of the ingredients for the dressing. It should come out nice and creamy. Mix together all of the other ingredients. Add the dressing and mix. Simply enjoy.

Golden Bowl

From the Vegetarian Times            

The secret to this recipe is double-frying the tofu cubes to give them an extra-crisp exterior. This recipe was a winner in their 2008 Restaurant Poll, and is a popular entrée at The Grit in Athens, Georgia.

2 tbsps vegetable oil, divided

15oz/425g extra-firm tofu, drained and cut into 1/2-inch dice

2 tsps low-sodium soy sauce, plus more to taste

2 cups steamed broccoli

8oz/227g sliced mushrooms

1 cup finely chopped onion

1 cup diced yellow bell pepper

1 cup sliced yellow squash

1/2 cup shredded cabbage

1/2 cup grated carrots

2 tbsps nutritional yeast, or more to taste

2 cups cooked brown rice

Heat 1 tbsp oil in large nonstick skillet over high heat. Add tofu, and sauté 10 to 15 minutes, tossing with spatula, until light golden brown all over. Sprinkle with soy sauce, and sauté 2 to 3 minutes more to further brown tofu. Transfer tofu to paper-towel-lined plate. Drain and rinse skillet, and wipe dry. Heat remaining 1 Tbs. oil over high heat. Add tofu and all vegetables. Sauté 5 to 7 minutes, or until tofu is browned and vegetables are tender, tossing constantly with spatula. Sprinkle with soy sauce to taste. Sprinkle nutritional yeast over tofu to coat. Sauté a few seconds more. Remove from heat. Serve over brown rice. Serves 4. 

Broccoli with Onions and Pine Nuts

From Mother Earth News   

3 tbsps pine nuts, or chopped, slivered almonds

2 tsps extra-virgin olive oil

1 cup chopped onion, (about 1 medium)

1/4 tsp salt, or to taste

4 cups broccoli florets

2 tsps balsamic vinegar

freshly ground pepper, to taste

Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately. Yield: 4 servings, 3/4 cup each.

Squash, Broccoli and Barley Salad

Recipe by Jennifer Joyce  From BBC Good Food  

A flavour-packed, unusual salad that's delicious warm or cold. 

1 butternut squash , peeled and cut into long pieces

1 tbsp olive oil

250g/9oz pearl barley

300g/ 10.5oz Tenderstem broccoli , cut into medium-size pieces

100g/3.5oz SunBlush tomatoes , sliced

1 small red onion , diced

2 tbsps pumpkin seeds

1 tbsp small capers , rinsed

15 black olives , pitted

20g/4tsps pack basil , chopped

Dressing

5 tbsps balsamic vinegar

6 tbsps extra-virgin olive oil

1 tbsp Dijon mustard

1 garlic clove , finely chopped

Heat oven to 200C/392F/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

The Power of Pomegranates

Best wishes to my readers celebrating New Year
and to my readers celebrating Eid-al-Fitr.

Pomegranates have been cultivated for over 5000 years and thought to be native to Iran. They are the fruit of a small, bushy tree and generally the size of an orange with over 500 juicy seed casings (arils) in each.

Nutritionally pomegranates are an excellent source of vitamin C (one fruit has 40% of daily requirement), a good source of fiber, iron, phosphorus, calcium, magnesium, potassium, with modest amounts of vitamins A, riboflavin, thiamine, niacin and folate. They are low in calories with a a sugar content of around 15%.

They are extremely high in antioxidants, far higher than oranges, blueberries, cranberries, green tea and red wine and which fight the free radicals in our bodies. This is due to their content of polyphenols, a potent form of antioxidant. They are punicalagin, a hydrolyzable tannin, found only in pomegranates, which breaks down to ellagic acid a naturally occurring phenolic compound phytochemical and anthocyanins which give pomegranates their bright red color a well as adding to the high level of antioxidants.

Pomegranates have been used in Ayurvedic and folk medicine for thousands of years and are now recognised in Western medicine for their excellent health benefits. Recent and ongoing studies have found them to be useful in the following:

Preventative medicine against heart disease and Alzheimer's by improving the blood flow.
Slowing down the progression of prostate cancer and treating erectile dysfunction.
Blocking enzymes that contribute to osteoarthritis.
Relieving the effects of menopause.
Supporting a healthy immune system and maintaining normal blood pressure levels.
Reducing the oxidation of bad LDL cholesterol which contributes to artery clogging and hardening.
Israeli researchers found that pomegranate seed oil causes breast cancer cells to self-destruct.
(Research links).

NOTE: Pomegranate juice, like grapefruit juice, appears to interfere with certain medications so check with your pharmacist if you are taking any medication.

Pomegranates should not be ignored as a skin and beauty aid. Helen of Troy is said to have used used pomegranate to enhance her natural beauty. The antioxidants in pomegranate help prevent skin damage and aging. A simple homemade soy yogurt and pomegranate juice face mask does wonders for the skin. For acne, boils, blackheads and whiteheads, mix dried and powdered pomegranate peel with fresh lime juice and apply to skin. For wrinkle-free skin, regularly apply a mask made of pomegranate leaf paste.

When purchasing fresh pomegranates choose ones without wrinkled, cracked or overly dry skins. The heavier they are the juicier they are. Pomegranates keep at room temperature for a few days and in the fridge for two to three months.

If living in a warm climate, grow your own pomegranate trees as they take up little space, are very attractive when in flower and are very low maintenance. If unable to get fresh pomegranates there are usually many bands of bottled pomegranate juices available in the supermarkets. Take note that their juice is used as a dye and therefore will stain your clothes.

Pomegranate Table Decoration Ideas

Pomegranate Smoothie Recipe
From Dr. Ben Kim
Sign-up for his Newsletter with it's wonderful health tips and recipes.

1 medium to large pomegranate, seeded
1-2 medium sized bananas
1 tbsp wild blueberries, frozen or thawed
1 cup almond milk

Blend all ingredients until smooth. If you like your smoothies extra thick, start with just half a cup of almond milk and add more if needed. It's fine to drink this smoothie with the bits of fiber that are left after the tiny sacs of pomegranate seeds have burst. If you prefer not to drink the bits of fiber, blend the pomegranate seeds on their own first and filter or use pomegranate juice.


Broccoli, Pomegranate and Orange Salad
Phil Vickery from B.B.C. Ready Steady Cook

1 head broccoli, cut into florets, blanched
handful fresh basil
handful fresh parsley, chopped
handful fresh coriander, chopped
1 orange, peeled, chopped
1 tbsp sesame seeds
1 tbsp olive oil
1 tbsp balsamic vinegar
3 1/2tbsps (50g) pomegranate seeds

Place the broccoli, herbs and orange pieces into a bowl. Scatter over the sesame seeds, drizzle over the oil and vinegar and mix well. To serve, sprinkle the pomegranate seeds over the salad.


Pomegranate Pistachio Couscous
From Pomegranate World

1 1/2 cups water
1/4 tsp cinnamon
1 cup couscous
2 tbsps chopped mint or cilantro
2 tbsps chopped unsalted pistachios
1/4 cup pomegranate seeds
2 tsps lemon zest
1 tbsp extra virgin olive oil

To boiling water add cinnamon, olive oil and salt. Stir in the couscous, cover and remove from the heat. Let stand 5 - 10 minutes. Transfer the couscous to a large bowl and fluff with a fork. Mix in the herb, pistachios, half of the pomegranate seeds and lemon zest. To make a balanced lunch add garbanzo beans (chick peas).


Homemade Non-Alcoholic Grenadine Syrup
By Peggy Trowbridge Filippone, Home Cooking at About.com

2 1/4 lbs / 1kg pomegranates
1 pt / 1/2 litre water
Sugar, see instructions
Red food coloring (optional)

Separate the pomegranate seeds from the membranes and skin. In a heavy saucepan, cover pomegranate seeds with 1 pint of water and simmer, stirring until juice sacs release their juice, about 5 minutes. Pour through a cheesecloth-layered sieve into a bowl, pressing the juice from the seeds. Discard seeds. Measure the strained pomegranate juice and add an equal amount of sugar. Pour into saucepan and bring to a boil. Reduce heat and simmer for 10 to 15 minutes. Cool to room temperature. Add food coloring, if using. Pour into a decorative stoppered bottle. Use grenadine syrup in children's drinks like Shirley Temple or Roy Rogers, in alcoholic cocktails, desserts, marinades, and other general recipes.


Bulgur Salad with Fennel
From Maharishi Ayurveda

1 cup bulgur wheat
2 fennel bulbs, finely sliced
1 celery stalk, finely sliced
1/4 red pepper, finely sliced
2 tbsps olive oil
Finely grated rind and juice of 2 lemons
1/2 cup chopped fresh mint
1/2 cup chopped fresh parsley
Seeds from one fresh pomegranate
Sea salt and fresh ground pepper to taste

Place bulgur wheat in bowl and pour enough cold water over it to cover. Let it soak for about 30 minutes. Drain wheat through a sieve. Lightly steam the fennel bulbs and pepper and allow to cool. Mix all ingredients in a bowl. Let it stand for 30 minutes before serving.


Homemade Pomegranate Molasses
From RecipeZaar
This is a way to make pomegranate molasses if you do not have access to a middle eastern grocery store, but can get pomegranate juice. ~ "Pink Eyed" Jim Cortina

3 cups pomegranate juice (if there is added sugar in your juice, reduce the sugar called for in this recipe)
1/2 cup lemon juice
1/2 cup sugar

Combine all ingredients. Simmer and reduce until there is only 1 cup of liquid remaining. Chill.


Grilled Eggplant in Pomegranate Dressing
From Martha Stewart
Makes about 1 quart / 1 litre

3 small eggplants (about 2 1/4lbs / 1kg) , cut lengthwise into 3/4" / 2cm thick wedges
1 1/3 cups extra-virgin olive oil
3 tsps coarse salt
3 tbsps pomegranate molasses
1/3 cup fresh lemon juice
2 garlic cloves, minced
1/3 cup shredded fresh mint
1/4 tsp

Preheat grill to medium-low. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 7 seconds.) Brush eggplant wedges on all sides with 2/3 cup oil, and season with 1 teaspoon salt. 2. Place eggplant on grill rack in a single layer. Cover grill, and cook, turning occasionally, until softened and lightly charred, about 8 minutes total. Meanwhile, whisk together molasses, lemon juice, garlic, mint, remaining 2 teaspoons salt, the pepper, and remaining 2/3 cup oil. Add warm eggplant, and toss. Eggplant can be refrigerated in an airtight container for up to 1 week.

Technorati Tags: pomegranate vegan+recipes antioxidants

Dips - The ideal surfing food

I spend many hours surfing the web and find that Dips are the easiest food to eat while I am doing so. You can eat them with corn chips, toast fingers, carrot and celery sticks, potato wedges etc or you can make a sandwich, fill a pita, spread a tortilla with the dip and add some salad for a more filling meal. Healthy, nutritious, far better than filling yourself with junk food.

Here are some Vegan Dips to try:

Baba Ganoush Recipe (Eggplant Hummus)
from Jolinda Hackett - Your Guide to Vegetarian Cuisine.

1 large eggplant
1 can chickpeas, drained (garbanzo beans)
3 cloves garlic
1/4 cup lemon juice
3 tbsp tahini
dash sea salt
1/4 cup olive oil
tbsp fresh chopped parsley (optional)

Slice eggplant in half, and roast in 400 degree oven for approximately 45 minutes, or until soft.
Allow to cool slightly, then scoop out inside of eggplant, leaving skin behind.
In a blender or food processor, combine eggplant and remaining ingredients, except oil and parsley, until smooth.
Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Mix in chopped parsley by hand.

Basic Guacamole Recipe
from Jolinda Hackett Your Guide to Vegetarian Cuisine.

1 large ripe avocado
1 tsp lemon juice
1/4 cup salsa
1/4 tsp garlic powder
dash salt to taste
dash cayenne, chili powder or taco sauce (optional)

Mash avocado with a fork until almost smooth, or until desired consistency.
Add the rest of the ingredients and mix until well combined. That's it!

Creamy Sunflower Seed Garlic Dip
from Vegan Orchard
(This is my favorite dip & dressing great with veggies, kids love this one too!)

1 1/2 cups of raw sunflower seeds (shelled)
3 cloves of fresh garlic
1 1/2 c water
2 tbsp realsalt
1/4 cup raw apple cider vinegar
4 tbsp. your favorite fresh herbs ( cilantro, dill, taragon)

In a blender add sunflower seeds garlic water Blend well 5-7 min. until creamy you might need to add more water if you want to make a salad dressing instead of a dip. Add vinegar, salt, herbs. You can make a great sesame dip too! Just replace the sunflower seeds for sesame seeds.

Simple Bean Dip
from Gayle D. Green fatfree.com

2 cans of beans (2 pinto beans or one pinto and one kidney)
1/2 of large onion or 1 small onion
chili powder (to taste)
1 large can of tomato sauce

Saute onions with chili powder (you don't have to use oil to saute, just use water, or nothing at all) in a large nonstick frying pan. When soft, add drained, rinsed beans and turn to medium heat.
Using a fork or a potato masher, mash up beans until there are no whole beans left.
Add the can of tomato sauce, mix well, and let simmer until warm all the way through.
Add some more chili powder if you like. Good warm or cold.

Broccomole
from Jody Bar-On fatfree.com

1 1/2 cups cooked broccoli stems, tough outer layers peeled off
1 1/2 tablespoons fresh-sqeezed lemon juice
1/4 tsp ground cumin
1/8 tsp garlic powder
1/2 tomato, diced
1 scallion, sliced
1 canned green chili, chopped

In a food processor, blend the broccoli stems with the lemon juice, cumin, and garlic powder until completely smooth.
Add the remaining ingredients and mix well by hand, but do not blend.
Chill before serving for best flavor.

Spinach Dip
from Cat-Tea Corner

2 medium cloves garlic
3 Tablespoons lemon juice
2 Tablespoons extra-virgin olive oil
10 ounces fresh or frozen spinach
3/4 pound soft tofu, crumbled
2 teaspoons dried oregano
1-1/2 teaspoons salt, or to taste
pinch of ground black pepper to taste

If using fresh spinach, wash it very carefully, trimming stems and faded leaves; if using frozen spinach, defrost and drain extremely well. Combine the garlic, lemon juice, and oil in a food processor or blender and blend until smooth. Gradually blend in the spinach and then the tofu, processing or blending until the mixture is smooth. Transfer to a serving dish and serve chilled.

Tags: blog dips vegan diet food recipes

Potpourri - Bit of this and bit of that.

Had a hectic day so decided to give a little bit of this and a bit of that:

"I do not like broccoli. And I haven't liked it since I was a little kid and my mother made me eat it. And I'm President of the United States and I'm not going to eat any more broccoli." - George Bush, U.S. President, 1990
I know broccoli important to my diet but also have the same problems :)


Read a very intersting blog article today, suggest you pop in and read it:
How Safe is Your Soap? at Holistic News from the Hut


Meat-eater: Did you hear about the new study saying vegans are more likely to go blind? I guess it's because you don't get the proper nutrition.
Vegan: Nah, it's just from reading all of those tiny ingredients lists.


Excellent article on the Auburn Journal site, suggest you read it : "Vegan cuisine is much more than 'rabbit food' and it included this great recipe below.

Ravioli Primavera
1 package organic ravioli
1 ½ cup broccoli flowerets
½ teaspoon garlic granules
1/8 teaspoon black pepper
1 tablespoon olive oil
Salt to taste

Cook ravioli according to package instructions. Microwave broccoli until just tender. Combine ravioli, broccoli, garlic granules, black pepper, and olive oil in a bowl and mix well. Salt to taste.
Variation:
Instead of microwave, cook one chopped onion with two tablespoons of olive oil in a heavy skillet over medium-high heat for 2-3 minutes. Add two chopped garlic cloves and broccoli flowerets. Cook until broccoli is just tender. Mix with cooked ravioli. Salt and pepper to taste. Try with other vegetables like asparagus, mushrooms, zucchini, spinach, snow peas, peppers, carrots, celery, green beans, or whatever delicious vegetables you have growing in your garden.


Another great article posted in the EastBay Publishing site "The Healing Power of Food" with three wonderful recipes.


Isn't it wierd that we drink milk, stuff designed to nourish baby cows? How did that happen? Did some cattleman once say, "Oh, man, I can't wait till them calves are done so I can get me a hit of that stuff."

Have a wonderful evening.

Tags: Bush Food humour Vegan

So Much for the Hunter/gatherer Theory

I decided to pop in this interesting article from VegSource as we, as Vegans, are always being told that man has always been a hunter/gatherer so we need meat to survive. Therefore we now have more evidence that this fact is untrue.

So Much for the Hunter/gatherer Theory
by Neil Schoenherr
VegSource.com

The idea of early man as a carnivorous hunter doesn't jibe with evidence

You wouldn't know it by current world events, but humans actually evolved to be peaceful, cooperative and social animals, not the predators modern mythology would have us believe, says an anthropologist at Washington University in St. Louis.

Robert W. Sussman, Ph.D., professor anthropology in Arts & Sciences, spoke at a press briefing, "Early Humans on the Menu," during the American Association for the Advancement of the Science's Annual Meeting at 2 p.m. on Feb. 18.

Also scheduled to speak at the briefing were Karen Strier, University of Wisconsin; Agustin Fuentes, University of Notre Dame; Douglas Fry, Abo Akademi University in Helsinki and University of Arizona; and James Rilling, Emory University.

In his latest book, "Man the Hunted: Primates, Predators and Human Evolution," Sussman goes against the prevailing view and argues that primates, including early humans, evolved not as hunters but as prey of many predators, including wild dogs and cats, hyenas, eagles and crocodiles.

Despite popular theories posed in research papers and popular literature, early man was not an aggressive killer, Sussman argues. He poses a new theory, based on the fossil record and living primate species, that primates have been prey for millions of years, a fact that greatly influenced the evolution of early man.

"Our intelligence, cooperation and many other features we have as modern humans developed from our attempts to out-smart the predator," says Sussman.

Since the 1924 discovery of the first early humans, australopithicenes, which lived from seven million years ago to two million years ago, many scientists theorized that those early human ancestors were hunters and possessed a killer instinct.

The idea of "Man the Hunter" is the generally accepted paradigm of human evolution, says Sussman, "It developed from a basic Judeo-Christian ideology of man being inherently evil, aggressive and a natural killer. In fact, when you really examine the fossil and living non-human primate evidence, that is just not the case."

Sussman's research is based on studying the fossil evidence dating back nearly seven million years. "Most theories on Man the Hunter fail to incorporate this key fossil evidence," Sussman says. "We wanted evidence, not just theory. We thoroughly examined literature available on the skulls, bones, footprints and on environmental evidence, both of our hominid ancestors and the predators that coexisted with them."

Since the process of human evolution is so long and varied, Sussman and his co-author, Donna L. Hart, decided to focus their research on one specific species, Australopithecus afarensis, which lived between five million and two and a half million years ago and is one of the better known early human species. Most paleontologists agree that Australopithecus afarensis is the common link between fossils that came before and those that came after. It shares dental, cranial and skeletal traits with both. It's also a very well-represented species in the fossil record.

"Australopithecus afarensis was probably quite strong, like a small ape," Sussman says. Adults ranged from around 3 to 5 feet and they weighed 60-100 pounds. They were basically smallish bipedal primates. Their teeth were relatively small, very much like modern humans, and they were fruit and nut eaters.

But what Sussman and Hart discovered is that Australopithecus afarensis was not dentally pre-adapted to eat meat. "It didn't have the sharp shearing blades necessary to retain and cut such foods," Sussman says. "These early humans simply couldn't eat meat. If they couldn't eat meat, why would they hunt?"

It was not possible for early humans to consume a large amount of meat until fire was controlled and cooking was possible. Sussman points out that the first tools didn't appear until two million years ago. And there wasn't good evidence of fire until after 800,000 years ago. "In fact, some archaeologists and paleontologists don't think we had a modern, systematic method of hunting until as recently as 60,000 years ago," he says.

"Furthermore, Australopithecus afarensis was an edge species," adds Sussman. They could live in the trees and on the ground and could take advantage of both. "Primates that are edge species, even today, are basically prey species, not predators," Sussman argues.

The predators living at the same time as Australopithecus afarensis were huge and there were 10 times as many as today. There were hyenas as big as bears, as well as saber-toothed cats and many other mega-sized carnivores, reptiles and raptors. Australopithecus afarensis didn't have tools, didn't have big teeth and was three feet tall. He was using his brain, his agility and his social skills to get away from these predators. "He wasn't hunting them," says Sussman. "He was avoiding them at all costs."

Approximately 6 percent to 10 percent of early humans were preyed upon according to evidence that includes teeth marks on bones, talon marks on skulls and holes in a fossil cranium into which sabertooth cat fangs fit, says Sussman. The predation rate on savannah antelope and certain ground-living monkeys today is around 6 percent to 10 percent as well.

Sussman and Hart provide evidence that many of our modern human traits, including those of cooperation and socialization, developed as a result of being a prey species and the early human's ability to out-smart the predators. These traits did not result from trying to hunt for prey or kill our competitors, says Sussman.

"One of the main defenses against predators by animals without physical defenses is living in groups," says Sussman. "In fact, all diurnal primates (those active during the day) live in permanent social groups. Most ecologists agree that predation pressure is one of the major adaptive reasons for this group-living. In this way there are more eyes and ears to locate the predators and more individuals to mob them if attacked or to confuse them by scattering. There are a number of reasons that living in groups is beneficial for animals that otherwise would be very prone to being preyed upon."

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I was pleased to come across this interesting recipe on VegWeb as I know broccoli is high in Vitamin C and folate and contains iron, Vitamin K and fibre but I don't normally like it. So usually just add it to stir frys or veggie juices.

Broccoli with Orange Peel and Walnuts
Recipe submitted by lauraf@qnet.com

2 cups broccoli pieces (bite size)
1 orange; remove peel in one inch strips with a veg. peeler. Remove any white pith with a
1 tablespoon veg. oil
1/4 - 1/2 cup walnuts (or pecans)
1/4 - 1/2 tablespoon finely minced fresh ginger
2 tablespoon reduced sodium soy sauce
juice of the orange from which the peel was removed
1/2 tablespoon lemon pepper

Heat oil over medium heat in a 12 inch non-stick skillet. Add orange peel and nuts. Saute until peel just begins to turn golden on edges. DO NOT BURN! This will take only two to three minutes. Add broccoli and saute five minutes. While cooking broccoli, sprinkle mixture with the orange juice. After about four minutes, add soy sauce and lemon pepper. Stir well and serve either hot, warm, or chilled. Serves: 2 - 3.

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You have probably been to see the new release "The Da Vinci Code" so why not pop in at "The Da Vegan Code" site :-)

Tags: The Da Vinci Code broccoli recipe vegan blog vegan diet

Superfoods

It's great to see that 9 out of 10 of the Superfoods mentioned in the Daily Press article below are suitable for Vegans. The Yogurt mentioned can be replaced by Soy Yogurt.

EAT YOUR SUPERFOODS

You already know that fruits, vegetables and low-fat dairy products are good for you. But dietitians say most people don't know the best foods within those groups - the so-called "superfoods" that are loaded with vitamins, minerals and fiber to help ward off diseases.

Here are 10 all-stars recommended by Lauren Giddings, a dietitian and director of nutrition services at Riverside Walter Reed Hospital in Gloucester:

» Blueberries (high in antioxidants, fiber, folic acid and vitamins C and E). Try adding frozen berries - just as healthy as fresh ones - to yogurt, pancakes or cereal, or eat them straight out of the bag.

» Sweet potatoes (antioxidants, vitamin C, potassium and fiber). Microwave and season with cinnamon for a quick meal.

» Broccoli (antioxidants, vitamin C and folic acid). Add chopped broccoli to pasta sauces and casseroles.

» Yogurt (calcium and "good" bacteria). Buy nonfat plain yogurt and add fresh fruit and nuts.

» Cantaloupe (vitamin A and C). Eat a quarter of a melon for a snack or dessert.

» Beans (low fat and rich in protein, iron, folic acid and fiber). Choose garbanzo, pinto, black, navy, kidney or lentils.

» Spinach (antioxidants, vitamin C, calcium and fiber). Toss a spinach salad with red onions and mandarin oranges.

» Oranges (rich in vitamin C, folic acid and fiber). Aim for one orange or a half-cup of orange juice daily.

» Oatmeal (a good source of whole grains, plus no added sugar or fat). Add raisins, dried cranberries or blueberries and a little honey and cinnamon for sweetness.

» Soy (a good protein source that seems to lower heart disease and cancer risk). If you're not ready for tofu, try switching to soymilk with a bowl of cereal.

- By Alison Freehling Daily Press May 10th

Versatile Tofu

Tofu is made from soybean curd. Records show it has been eaten in the Far East for over a thousand years but has only been used in the West in the last few decades.

It is easily digestible, contains a high quality protein, B Vitamins, isoflavones, iron, calcium (when made with calcium salt) but is low in saturated fat and sodium, with no cholesterol. It therefore is not only popular with vegans and vegetarians, but also with those on a low-cholesterol or low-sodium diet.

Tofu should be kept in the refrigerator. Once opened rinse off the tofu and store covered with water. The water should be changed daily. If frozen and then defrosted, tofu changes to a spongy texture which absorbs marinades and sauces easily.

Use it in stir frys, burgers, sliced in sandwiches, cubed in soups and stews, in dips and in desserts.

Lisas Broccoli - Tofu Stir Fry
http://vegweb.com

2/3 Cup water
2 Tablespoons Sherry
2 Tablespoons Soy Sauce
4 teaspoons cornstarch
1/4 teaspoon groung ginger
Crushed Red Pepper to taste
Nonstick Cooking Spray
Minced Garlic to taste
3 Cups Broccoli
1 onion cut into strips
1 red and 1 green Bell Pepper
1 cup fresh bean sprouts
1 pound tofu cut into 1/2 in. cubes
2 cups hot cooked brown rice

Stir together water, sherry, soy sauce, cornstarch, ginger and red pepper. Set aside for sauce.

Spray a cold wok with nonstick spray. Preheat wok over medium heat. Add garlic and stir-fry for 15 sec. Add broccoli-fry for 3 min. Add onion and peppers-fry for 3 min. Add bean sprouts- fry for 1 min. Push vegetables from center of wok.

Stir sauce; add to center of wok. Cook and stir till thick and bubbly Cook and stir for 2 min more. Stir vegetables into sauce. Then stir in tofu. Heat through. Serve with rice. Serves: 4
Recipe submitted by vandyne@webzone.net


Delicious Crunchy Tahini Vegetables and Smoked Tofu Sandwich
http://vegweb.com

vegetables finely chopped:
1 red pepper
2-3 celery sticks
1/2 a large cucumber, (1 spring onion optional)
1 large grated carrot
smoked tofu cut into slices
tahini
lemon juice
a little water
either Doorstep sliced whole meal bread, or pitas
salt and pepper to taste
sliced tomatoes (optional)
spinach (optional)
olive oil for frying

Get a large bowl, and add 3-4 large tablespoons of tahini. Add a little water, and a little lemon juice, salt pepper and blend until mixture is thick and creamy, though slightly runnier the original tahini consistency.

Meanwhile, chop all vegetables finely (except tomato and spinach). Add vegetables to the bowl and coat with tahini mixture.

Heat olive oil in frying pan, and fry slices of smoked tofu until lightly crispy.

If you are using pitas then lightly heat pita in toaster/grill. Or lay a slice of thick bread on a plate. Layer bread or pita with fried smoked tofu and crunchy vegetable mix. Its also nice to add spinach/tomato slices (optional)

Eat and enjoy.

This is a very filling meal, that has a slight tangyness to it, especially if you add sliced tomato. If you prefer something more creamy, then omit the tomatoes and use less water when blending the tahini. The vegetable mixture taste even better when left to marinade for a while (especially when using spring onions in the mixture). But if left too long the vegetables start to release moisture, and dilute the tahini mix into something more runny. I also use the vegetable filling with bean salads, a dip for tortillas, over couscous, or over a large plate of chips! Hope you enjoy! Serves: 3 very large servings.
Recipe submitted by Invented it myself - loll


Other vegan and vegetarian tofu recipes can be found at
http://www.fatfree.com/recipes/tofu/
http://veganmenu.blogspot.com/
http://veganlunchcast.blogspot.com/
http://www.parsleysoup.co.uk/


Tags tofu vegan blog soya

B.B.Q. - Kebabs

With Summer in the Northern Hemisphere many of you will be enjoying barbeques. Being vegan or vegetarian doesn't cut you out and there is no reason why you cannot have tasty, well balanced meals. You have your salads, stuffed veggies, corn on the cob, veggie sausages, veggie burgers and vegetable kebabs. The variety is endless.

I find kebabs great as they are easy to eat directly off the stick or the items removed and put on your plate with whatever else you are serving. There are great combinations you can pop on the sticks but I have some favorites here for you to try.

Veggie Shish Kebabs with Savory Marinade from VeganStreet
Part of the fun of making shish kebabs is experimenting with different combinations of vegetables and soy products. There's a veritable cornucopia to choose from, including:

cherry tomatoes
red or yellow onions, cut into chunks
big cloves of garlic
globe eggplant, cut into chunks, or sliced Japanese eggplant
mushrooms
bell peppers, cut into squares
extra-firm tofu, cut into cubes and patted dry
tempeh, cut into cubes
broccoli, separated into little trees
new potatoes
etc., etc., etc.!

1. Choose about 2 pounds of your favorite, most luscious shish kebab material.
2. Make your marinade (see below). If you're using tofu or tempeh, place it in a medium bowl and pour 1/3 of the marinade over it. Toss it gently to coat, cover and refrigerate for 4 - 8 hours, stirring occasionally to distribute yumminess evenly.
3. In a large bowl, combine all the other vegetables, pour on the remaining marinade and let sit for 4 - 8 hours. If it will be marinating for longer than 4 hours, cover and put in the refrigerator.
4. Thread the veggies and tofu or tempeh in a pretty, alternating sequence on skewers. Cook over hot coals for 15 minutes or so, turning the skewers every 5 minutes and brush with leftover marinade a few times while cooking, and again just before serving. Dee-lish!

Marinade
1/2 cup canola oil
4 tablespoons lemon juice
5 tablespoons tamari
2 1/2 tablespoons sesame oil
4 garlic cloves, pressed
1 teaspoon ground ginger
1 teaspoon dried basil
2 scallions, thinly sliced
salt and pepper, a smidge

Combine all the ingredients in a jar with a lid (like a leftover pasta sauce bottle) and shake, shake, shake.

Grilled Vegetable Kebabs from Vegetarian Times
4 Servings . Some vegetables, such as broccoli, potatoes and cauliflower, require precooking or they will burn on the outside before becoming tender within.

1 medium eggplant, sliced 1 inch thick and quartered
8 small red-skinned potatoes, parboiled
1 large zucchini, blanched and sliced 1 inch thick
8 whole, peeled garlic cloves, blanched
1 medium red bell pepper, cut into 1-inch pieces
1 medium yellow bell pepper, cut into 1-inch pieces
pepper to taste

Marinade
1/3 cup fresh lemon juice
1/4 cup olive oil
1/4 cup minced onion
1 clove garlic, minced
1 Tbs. crumbled dried oregano
Salt and freshly ground black

1)Prepare charcoal grill or preheat gas grill for at least 10 minutes.
2)Marinade: In large shallow glass bowl, whisk together all marinade ingredients.
3)Add vegetables and toss to coat. Let stand 10 minutes. Thread vegetables on skewers, alternating for color. Grill until tender and lightly charred, turning and brushing with marinade often, about 5 minutes.

Vegan Kebabs from VeganVillage
This is a veganised version of Parsnip-Pepper Kebabs from the New Vegetables on your Barbecue cookbook.

2 red peppers, cut into 8 squares each and blanched
12 pickling onions, peeled and cooked in boiling water until tender
2 medium sized courgettes, cut into 3 cm slices and blanched
2 medium sized parsnips, cut into 4 cm chunks and boiled

For the marinade:
5 tbsp soy sauce
6 tbsp sherry
2 tbsp sunflower oil
1 clove garlic chopped
2 tbsp brown sugar
2 cm piece of fresh ginger chopped
half teaspoon dried mustard powder

1)Thread the vegetables onto 4 skewers. Mix the marinade ingredients together.
2)Brush the marinade over the kebabs and cook on the barbecue. Keep basting the kebabs generously with the marinade during cooking, until all the marinade has gone.

Notes : Ideally marinade the kebabs for an hour or so before cooking.

Banana Kebabs with Peanut Sauce from VeganVillage
The combination of the cooked banana with the peanut sauce is scrummy!

onion
red pepper
banana
mushrooms

For the peanut sauce:
peanut butter
2 cloves garlic (crushed)
3oz creamed coconut (grated)
¼ teaspoon chilli powder
2 fl oz water

1)On skewers, thread chunks of onion, red pepper and banana along with whole mushrooms.
2)Brush with olive oil and cook on the barbecue. Meanwhile, blend the sauce ingredients together.

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In The News

China's happy vegetarian turns 120 (UPI Quirks in the News Via Thomson Dialog NewsEdge)Listed in the Guinness World Records as the oldest living person, a Chinese woman has marked her 120th birthday.
Celebrating her birthday Saturday with dozens of relatives and locals in the city of Leshan, Sichuan province, Du Pinhua said she has been vegetarian for her whole life, China Daily reported Wednesday.
Locals describe Du as a tolerant and happy lady who never argues with others.
TMCnet.com 26.4.2006