The Barebones Vegan: Another Quick Dish for Less

Orzo-Steamed Spinach

I'm going to tell you about a recent dish that my boyfriend and I invented, called "Orzo-Steamed Spinach." Well, technically, it was mostly me that invented it, but I'll give him credit for getting me to love orzo. :-)

There are a lot of ways in which this dish is awesome. Allow me to elaborate...

• It can be made in less than 10 minutes.
• Its ingredients are either very cheap or, if they're expensive, they are the kind that last a long time. I have listed the prices after each item on the "shopping list" for this dish, below. Although the Earth Balance is pricey, it will last you a while, provided you use it as a condiment and not for baking. Same goes for the sea salt and pepper, which you may even already have. As for the organic baby spinach, it's much more economical to buy the huge container, as the price per ounce is significantly less than that of the smaller containers (trust me, I checked!). Plus, it's a hearty vegetable, so you won't have to worry about it rapidly going bad, so long as you keep it refrigerated.
• It's a great way to consume a large portion of green vegetables without having to go the salad or green smoothie route (which you may be sick of!)
• You only have to dirty one pot, yet you get two hot foods.
• Cheap and/or long-lasting ingredients, plus quickness (seriously under 10 minutes to make!!!), means that it's the perfect "eating for several days in a row" meal when you're mega-busy and don't have time or feel like meal-planning - like during finals week! or a week when you have to work late every night! or while you're writing your dissertation, like me!
• It's really delicious, despite its simplicity! 
 

So here's your ingredients shopping list:

1. a box of "orzo" which is a type of pasta shaped like little, flat footballs (1 store-brand box costs about $0.99 or less here in LA)
2. Earth Balance Natural Buttery Spread (usually about $5.99)
3. the huge, 16 oz plastic container of organic baby spinach (I think this cost me something like $5.39)
4. sea salt (prices vary depending on container size)
5. black pepper (prices vary depending on container size)


And here's the recipe:

I'm not going to list the ingredients because they're just the 5 grocery-list items above. So, what you do is cook at least a couple "servings" (say, 1/3 of the box) according to the package instructions. When the orzo is done, stir in a teaspoon or more of the Earth Balance and mix it up real good. Hey, you could even use olive oil if you wanted. Put a mound (really, go nuts) of the fresh spinach on a plate. Cover the spinach some of/all of the hot orzo. Sprinkle with sea salt and black pepper. Wait a few minutes for the hot orzo to "cook" the spinach a bit. Makes more than enough for one person.

This is meant to be a light meal or an accompaniment to something else, say, a heap of white beans (which are also cheap and easy to prepare!).

My camera phone doesn't really do it justice, but you get the idea. In this particular photo, you'll see I added some yellow peppers. This was only because we had some from our CSA and I wanted to try them out.

For other cheap, easy ways to be vegan, see my other Barebones Vegan posts.

The Barebones Vegan: Cheap 'n Easy! (Just how you like it)

This is my third of the "Barebones Vegan" posts, in which I tell you how to get by as a vegan without sacrificing your wallet or principles (screw you, Big Business!). You can find my other two posts on this issue here and here.

In the kitchen, practicing my "Look me in the eyes and say that" face. I never said I was fierce.

Here's a cheap and easy recipe that I adapted from The Vegetarian Meat & Potatoes Cookbook.

Spicy Spanish Potatoes:

Ingredients:

7 or 8 small potatoes (use red bliss or Dutch yellow), sliced 1/4'' thick
1 TB (or so) olive oil
sea salt and black pepper to taste
1 tsp paprika
1 tsp cayenne pepper
1/4 cup tomato paste
1/8 cup rice vinegar or white wine vinegar
Sriracha ('cause I'm crazy like that)

Parboil your potato slices for about 3 minutes. Then fry them in the olive oil until they're slightly browned on both sides (about 5 minutes). Reduce heat to low and season with salt and pepper. Add the cayenne and paprika, making sure to flip the potatoes over a few times to coat. Cover the pan and let it cook until potatoes are soft.

In a small bowl, mix together the tomato paste and vinegar. If you're also crazy, add however much Sriracha you want. Stir the mixture into the potatoes and cook for an additional 5 minutes or less, making sure to flip the potatoes occasionally.

The beauty of this dish is four-fold:
1. it's cheap
2. it's easy
3. it uses mostly natural foods
4. it acts as a sinus decongestant because it's so damn spicy 

I paired these potatoes with heated up black beans topped with melted Daiya, and a salad of arugula and tomato. I think adding a side of sliced avocado would also be good.

P.S. Peta2 does a $3 Dish Of The Day if you're interested in checking out similarly cheap vegan recipes.

Like this necklace? Get ready for a shameless plug: Support small, vegan businesses.

What on Earth Are We Going to Do About Earth?

Remember when I said I was back from my recent dissertation hiatus? I lied. Sorry about that. Academia can be so labile. I can, however, report that at long last, I've begun the data collection phase of my dissertation research! For those of you not in academia, all you really need to know is that this is a milestone for me, one that has been (for reasons seemingly beyond my control) particularly difficult to reach, and that it's best to tread lightly.

Meanwhile, as I live in my little bubble, there is major turmoil going on in the world. There are so many different messages being exchanged about what will happen to Japan, whether radiation will affect the US, and how to help. As for self-protection (for Southern Californians), I have heard that taking iodine supplements are recommended to prevent radioactive iodine from having the chance to be absorbed in the thyroid. I have also heard from a friend that kelp is the safest source of this iodine. And yes, despite the government's reassurances that everything will be okay, I bought a bottle.

photocred.

It's also a good time to remind people that radiation affects ground water, which means it gets absorbed into vegetation. When animals eat that vegetation and store it in their cells, those animals and their secretions become a very concentrated source of whatever crap (e.g., radiation) was in the vegetation they ate. Ergo, avoiding eating any animal products is your safest bet if you want to limit your intake of toxic substances. Viva la veganism.

But what about the animals' exposure to radiation? What pills will they take to prevent themselves from absorbing the awesome amount of pollutants that humans have leaked into our shared space in the solar system? What about them, huh?

What about the continued use of nuclear power and weapons?

What about the future?

We are screwing up the planet and a bottle of iodine ain't gonna fix it.

But you can. And so can I.

Vegan MoFo! Day 8: The Barebones Vegan (Part II)

This post is part of a series I'm writing this month. My hope is to establish a set of basic, essential, and affordable practices for vegans on a budget. You can read the first post here.

T h e  B a r e b o n e s  V e g a n  P a n t r y

Below is a partial list of the cheapest pantry items I've found (based on US prices). They're also very versatile and generally healthy. If you're a vegan trying to survive on a tight budget, these are your non-refrigerated staples.

1. Nutritional Yeast - Usually bulk bin places are cheaper, but it depends. It's probably cheapest to find a food co-op near you. They generally have cheap bulk bins (and other cheap food, too).
2. Dried Beans, Split Peas, Lentils - Compare these to the price of the canned variety. Sometimes canned is cheaper, depending on what's on sale and where you shop. These items are great because they're so nutritious (protein, fiber, + vitamins) and they're filling. Eat them with rice, put them on a salad, or toss in the blender to make a bean dip.
3. Oils - Not totally necessary if you're really watching your fats, however.
   
4. Vinegars
   
5. Pasta
6. Rice - A great grain to have on hand because a small amount can be so filling. I've heard that "broken rice" is the cheapest.
7. Flour
   
8. Canned tomatoes and tomato paste
9. Spices/seasonings 
10. Textured Vegetable Protein (TVP) for soups, stews, casseroles, etc. - This is a much cheaper alternative to fake meat.
11. Nuts
    

Bulk bins @ a food co-op. photocred.

T h e  B a r e b o n e s  V e g a n  F r i d g e 

Here are all the vegan refrigerator items you really need, as far as I'm concerned.

1. Veggies and fruits - A vegan must. You may have to shop around to see what's cheapest. Cost will also depend, in part, on if you want organic, local, or not. Concerned about pesticides? Get to know the Dirty Dozen and Clean 15, the lists of worst and best produce to buy organic as determined by the Environmental Working Group (EWG). Still concerned? Well, according to doctors like Joel Furhrman, M.D., no matter what shape produce your produce is in, you're still going to get less pesticides than you would from consuming meat, given that eating animals means eating a very concentrated, lifetime's supply of the pesticides that those animals have consumed. Cheapest fruit I've found? Bananas, hands down. And they give you a lot of options: you can freeze 'em for smoothies, eat them on-the-go, have them with peanut butter, fry them, use them as egg substitutes in baking, etc. 
2. Tofu - Cheaper and more versatile than fake meat, so you're getting a lot for your money, in my opinion. 
3. Peanut butter - Get the all natural kind, not the sugary, commercial kind. That stuff's nasty. Trader Joe's sells decently-priced all natural peanut butter. I always refrigerate mine because my 10th grade science teacher told us your peanut butter can harbor botulism bacteria if you don't.
4. Bread - This one varies widely according to what kind you buy. Be sure to check the ingredients list - sometimes bread manufacturers sneak unnecessary dairy ingredients into their bread. Lately, I've been on a whole wheat pita kick, because I like how I can use for sandwiches, personal pizza crusts, or for dipping in hummus.
5. Soy or nut milk of your choice - You can also make this, though it takes some time and dedication. It is cheaper to DIY, though, plus you get a lot of other edible products out of the process.

Soy beans. photocred.

T h e  B a r e b o n e s  V e g a n  F r e e z e r

In my opinion, it's generally best to skip most frozen foods, as they're usually expensive. Use your freezer mainly for freezing leftovers plus fruits, veggies, and herbs that you plan on using later. Sometimes, there are cheap deals on pre-packaged frozen fruits and veggies, depending on where you shop.

Oh! There is one exception: many varieties of berries tend to be cheaper if you buy 'em frozen! I, personally, will only buy my organic strawberries when they're in season because they're so damn expensive. All other times, I buy them frozen. Thanks, Queer Vegan Runner, for reminding me of this important exception!


T h e  B a r e b o n e s  V e g a n ' s  O t h e r  S e c r e t  F o o d  S o u r c e s:

1. Picking fruits growing off public trees - For so many reasons, I think THIS IS AWESOME! Basically, public trees are public property, right? So, this means the fruits of those trees are the public's, too. Free fruit for everyone, YEAH! Lots of cities worldwide are catching on to this and creating "fruit maps" of their area. For example, at this website, you can download a map of the Fallen Fruit of Silver Lake - a great source if you happen to live in/near Los Angeles! Thanks to awesome folks Matias Viegener, David Burns and Austin Young for starting this project! Don't live in Los Angeles? Here you can find fallen fruit maps for other places, including Copenhagen, Denver, Madrid, Malmo, Mira Flores, and more. 
2. Grow your own garden  - Don't have a back yard? Not to worry. Community gardens are shared spaces of land that you can essentially rent. In Los Angeles, they can be as cheap as $3/month, and I'm guessing that other places are similar if not less. If you live in LA, you can search for a community garden in your area here. If you live in the US, you can search here. Another option? Start an herb garden on your window sill. Herbs, especially, are expensive if you get 'em store-bought! Freeze anything you don't immediately use so you always have herbs on hand. 
3. Join a CSA group - Community Supported Agriculture (CSA) is when a group of people in the same area all pitch in money to the same farm, and in turn, the farm distributes "shares" of the season's crops to each person. It's a cheaper way to get organic produce than if you bought it in the store, because it essentially cuts out the "middle man." Prices, therefore, are based on more accurate costs of growing the crops. I just found this directory of CSAs in the United States, if you'd like to search for one near you. 

CSA delivery box. photocredit.

Vegan MoFo! Day 6: Can Veganism Be Cheap? The Barebones Vegan Solution (Part I: Kitchen Equipment)

I've been thinking a lot about whether veganism is a demographic choice. In other words, is veganism a "privilege," limited only to the middle and upper classes who can afford it? Or is veganism accessible to everyone, regardless of income?

Apparently, others have been thinking about this issue lately, too. Bess of idreamofgreenie just informed me of Business Week's article about veganism being for the rich and powerful. The article cites recent vegan converts including Bill Clinton, Bill Ford, Russell Simmons, Steve Winn, and Mike Tyson (yes, he's vegan), among others high up on the financial ladder, like CEOs and major business owners.

However, as a vegan, I can say that you don't have to be wealthy to be vegan. This past August, Natala at veganhope set up a really thought-provoking $21-a-week-challenge to show that it really is possible to eat vegan on a tight budget. Twenty-one bucks is the amount of money allotted to you, per week, if you receive food stamps here in the US. Check it out.

Veggies = a huge part of a healthy vegan diet. How can you get the most for your buck?

Now, I have not tried Natala's $21/week challenge, but I do have some ideas for eating cheaply as a vegan. As a PhD student, I have been living off small stipends and student loans for several years, so I have some experience with finding cheap vegan deals. Throughout this Vegan MoFo November, I'll be posting a multi-entry series on what I'm calling The Barebones Vegan, offering tips and advice on how to be vegan on the cheap.

I recognize that some of my suggestions will take more time than their more expensive alternatives, but if you have the time, the patience, the internet access, and the interest, there are some low-cost ways to be vegan. 

Here we go:

T h e  B a r e b o n e s  V e g a n  K i t c h e n  E q u i p m e n t 

Because home cooking is ultimately cheaper to do than eating out, I list the basic kitchen appliances and tools you'll need to acquire in order to create your own meals. Nothing fancy here, just the stuff you'll need to get by.

1.  A reasonably-priced blender. In my opinion, a blender can do most, if not all, of the things a food processor can do, and they are generally cheaper. Glass jar blenders can do more (such as blend frozen fruits and ice) and are sturdier, but a cheaper, plastic blender will work just fine as long as you don't put ice or very hard frozen fruits in it. The smaller you chop your fruits before freezing them, the less likely you will injure a plastic blender. You can also partially thaw frozen fruits in a bowl of warm water prior to tossing them inside the jar. 
2. Pots and pans. You can get by with: 1 very large pot (for soups, stews, curries, pasta puttanesca, etc.), 1 medium-sized pot (for re-heating things, cooking rice, making sauces, single-serving items, steaming vegetables, etc.), 1 large frying pan (for stirfrys), and 1 medium frying pan (sometimes you'll want to have two things sauteing at once). It's best to have lids for the pots and pans, too. Nonstick pots/pans tend not to last long, plus who knows what those "nonstick" chemicals will do to you as they inevitably scratch off the surface! Look for cast-iron, which will last you a LONG time, is easy to clean, and tends to be much cheaper than stainless steel (for example, a cast iron skillet goes for around $25, whereas a stainless steel one is over $100).
3. A cookie sheet and a casserole pan, for baking desserts, seitan, casseroles, vegan pizzas, tofu, etc., plus re-heating food. 
4. One decent-quality 8'' or 10'' chef's knife. This will save you from needing any fancy schmancy food processor-type dealie. Plus you won't really need to buy a variety of other knives, this way. I, personally, do most of my chopping and food prep with just one quality knife. Keep the knife clean and dry and it should last you a long time.
5. Two wooden spoons. Two because you'll sometimes be cooking two things at once on the stovetop.
6. A wooden cutting board. Trust me, these will save you money in the long run, as their plastic counterparts tend to get gnarly pretty quickly. Just be sure to keep your wooden cutting board clean and dry, and it should last you a long time.

Skip the toaster, as you can use your broiler for toast. A microwave is also unnecessary, because you can re-heat your foods using your broiler, oven, or stove-top.

Try to avoid paying full-price. How can you get these cheaply? Check out The Freecycle Network, where you may be able to find free, used kitchenware, plus you'll be participating in a very eco-friendly practice. Craigslist.com is also good for finding cheap (sometimes even free), used appliances. Amazon.com is maybe the 3rd cheapest option, since you'll have to pay for shipping, although Adam says you can sometimes find expensive blenders that have been refurbished selling for half their original price. Also, thrift stores and yard/garage sales can be great to find cheap deals.

Lasagna doesn't lie. You can go veg - it just takes a little know-how.

Stay tuned for upcoming Barebones Vegan posts this month, including the Barebones Vegan Pantry, the Barebones Vegan Fridge & Freezer, The DIY Guide To Cheap Veganism, and more.

Hope this helps!

Peace,
CYoFC

P.S. Please feel free to share your own suggestions on how to eat vegan for cheap!!! I may end up using them in future Barebones Vegan posts. 

Vegan MoFo! Day 4: Stuffed Shells Because I Love You

This recipe is another one among my favorites, right up there with kale salad and Death Row Mac 'n Cheese. I must credit my former housemate, Muckford, for discovering the original recipe somewhere on the internet a while ago. I've modified it slightly, but only slightly. This is another one of those recipes that delights vegans, omnivores, and Italian families alike.

In fact, legend has it that one of my uncles, a lover of all dishes meat-and-cheese-related, had no idea this was vegan until I told him. After he ate a plateful. I believe his words were something like, "This is vegan, really?! It tasted exactly the same as regular stuffed shells." Hell, I'm betting even babies and dogs would love these shells, but please, please, don't test that hypothesis. Because I love it so much, let's repeat that one sentence real quick: "This is vegan, really?! It tasted exactly the same as regular stuffed shells."

I am tagging this as "students," too, because it can be made cheaply, and we all know students are poor.

The following, I share with you, because, CYoFC readers, I do love you. <3


V e g a n  S t u f f e d  S h e l l s

Ingredients:

About 40 jumbo shells
3 jars tomato sauce
2 pounds firm tofu
2-3 cups of baby spinach (optional)
1 & 1/3 cups low-fat vegan mayonnaise
1/2 cup nutritional yeast flakes
2 teaspoons salt
4 teaspoons dried parsley
4 teaspoons dried basil
4 teaspoons onion powder
2 teaspoons garlic powder

NOTE: If you don't want to make this much (the above serves about 12), just halve all of the ingredients. Don't forget to halve the seasonings and salts, though!

Directions: 

• Cook the pasta according to directions the on the box
• Preheat the oven to 350 degrees F
• Drain the tofu well and pat dry. With a fork (or potato masher), mash the tofu, vegan mayonnaise, nutritional yeast, salt and seasonings together until the texture resembles ricotta vegan cheese. Yep, no blender or food processor needed here. OPTIONAL: include 2 cups of baby spinach leaves in the mix before you mash it.
• Cover the bottom of a large baking dish with a thin layer of pasta sauce. Using a small spoon, fill each shell with a scoop of the tofu mixture. Lay each stuffed shell gently on top of the pasta sauce, seam facing up. (FYI: The original recipe said seam facing down, so choose what you will.)
• When the baking pan is full, pour the rest of the tomato sauce evenly over the shells. Sprinkle with a small amount of nutritional yeast. OPTIONAL: gently arrange a baby spinach leaf over each shell. The vein of the leaf should run perpendicularly to the seam of the shell. This will make your tray of shells look prettier, and your friends/family may think these are actually basil leaves. Mine did. Extra cooking cred points, score.
• Bake for 30 minutes or so.  

This looks complicated and daunting, but really, the basic steps are 1) cook the pasta, 2) mash together the fillings, 3) put sauce and pasta in the tray, 4) fill pasta, 5) cover pasta with more sauce, 6) bake.

In da tray.

What do I mean by "jumbo shells," you ask? Here's a photo:  

There they are, looking all jumbo and menacing.

 

Yep, that's an American flag napkin. I made these for our 4th of July party like two years ago. When I was in preschool, I used to do stuff like refuse to say the Pledge of Allegiance or sing My Country 'Tis of Thee, so making "foreign" food on a patriotic holiday is pretty standard for me.

iMangia, my pretties! 

Love,
CYoFC

Interviews: Ashley Chafin: Don't Try to Out-Veg The Veg*ns

CYoFC: Describe your current diet/lifestyle (vegan, lacto-ovo vegetarian, pescetarian, freegan, flexitarian, omnivore with vegan tendencies...etc.).

Ashley: I'm a strict vegetarian but not quite vegan. There is no cheese or dairy in my house, but I will have pizza or mac and cheese occasionally when I'm out. I try to stick to goat cheese.

CYoFC: For how long have you been a strict vegetarian?

Ashley: I've been vegetarian since I was 16, so 18 years.

CYoFC: What prompted you?

Ashley: The scene in The Silence of the Lambs where Hannibal is asking Clarice how she felt when she heard the lambs screaming. For real.

CYoFC: I hear you, that scene is enough to convince anyone. What were the challenges to becoming this sort of vegetarian? What about current challenges, or aspects of being an almost-vegan, vegetarian that you don't like?

Ashley: It's never been hard for me to not eat meat. There were things I didn't consider, like broth in soups, etc. So there were some accidents. In college, I would have to walk back into the kitchen to look at the soup ingredients. I was a horrible vegan in college, just eating fries and bagels, it's easy to carb overload. What I don't like now is so much vegan food is soy based. Also asking if rice, etc has broth in it, I never know whether to believe the cooks!

CYoFC: There are a lot of soy-based vegan products out there, and there's such controversy over it. I've yet to determine what to believe myself. And with regard to hidden meat, it is always a leap of faith to trust that cooks and wait staff have your dietary interests in mind. Good for you for checking the kitchen's labels yourself! Do you plan on remaining vegetarian? If so, what motivates you?

Ashley: Yes, forever. It never even crosses my mind to eat animals. Sometimes I have nightmares I have eaten a cheeseburger and I wake up in a cold sweat. I get nauseous when I see people eating chicken, it just freaks me out.

CYoFC: Why should other people strive for a vegan diet?

Ashley: There are so many reasons to list. For your health, for animals, for the environment.

CYoFC: Do you have any tips or advice for people who are just starting out with a vegetarian-type lifesytle?

Ashley: Don't forget hidden ingredients. Also, try not to be judgemental. I have met vegetarians who eat gelatin, or who eat bacon in ice cream, and I want to scream "then you aren't vegetarian!" But try to remember that every little thing helps. Don't try to out-veg someone.

CYoFC: I completely agree - every little bit DOES make a difference. What are your favorite foods?

Ashley: Hummus, Broccoli, Spinach, Curry, Sunshine Burgers. Guac, Kettle Chips.

CYoFC: Describe what the giving-up-cheese process was like for you.

Ashley: I've been vegan twice, cheese wasn't so hard, but giving up regular cupcakes, foods that had milk in them was hard.

CYoFC: Now for the age-old question: Are you getting enough protein?

Ashley: Probably too much, like most Americans.

CYoFC: Thanks, Ashley!!!

For more information about the misconceptions about protein in America, check out this article written by Monique Gilbert, a certified personal trainer/fitness counselor. (I warn you, though, she's says mostly good things about soy. ;)) You can also check out this article at The Cancer Project, which is a part of The Physicians Committee For Responsible Medicine.


You can read more about Ashley here.  Please commission her for pet portraits or buy some paintings!

Interviews: Melissa: A Vegan Gone Raw

CYoFC:  Describe your current diet/lifestyle (vegan, lacto-ovo vegetarian, pescetarian, freegan, flexitarian, omnivore with vegan tendencies...etc.).

Melissa:  I am currently a raw vegan in diet and lifestyle.

CYoFC:  For how long have you been vegan? and raw? Describe your path.

Melissa:  I have been vegetarian for 17 years and vegan for 9 (but not consecutively). In the past, there were spurts of veganism lasting 2 years at the most. But because my stance, knowledge, and experience has strengthened and expanded throughout the years - I have been able to maintain my current veganism for 3-4 years. My jump into raw food however has been a new endeavor. For about a month, I have been able to maintain a raw diet where I typically eat 90 % living food.

CYoFC:  This path of challenging the "typical" food choices has included 17 years (and counting) of your life - that's amazing! What prompted you to start at all?

Melissa:  When I was 14, I befriended a vegetarian who introduced me to animal rights by discussing the way animals are mistreated on factory farms and in the meat industry (I hate that term). After absorbing our conversations and performing outside research, I decided to eliminate all meat products from my plate. When I was 19, I wrote an English thesis paper on animal rights thinking it was an easy A since I was well informed and passionate over the subject. In the course of my research, I stumbled upon a new term I had never heard of before - "veganism." Attached to its definition was the dairy and egg industry. I read articles documenting the same form of exploitation seen in the meat industry. And in the end, when I analyzed the two types of agriculture, each were interconnected. When the dairy industry exhausts the use of dairy cows, they are slaughtered for additional commerce. And the same occurs with hens. Therefore, by supporting one industry via monetary contributions, I was also assisting the same industry I boycotted by being vegetarian. To me this was inane, so I became vegan.

Although I was equipped with drive and willpower, I was inept in nutrition. I ate horribly and I felt its consequences 2 years later. And so I rode a back and forth roller coaster between vegetarianism and veganism up until I was in my late 20's. I had a conversation about veganism with the same friend who influenced my eat habits at 14. She was in the middle of transitioning to a vegan diet and needed some tips. And when our discussion drew to an end, I found myself heavily thinking about veganism. I found myself getting lost in the flood of information I was giving her. From animal abuse to migrant workers being exploited. From communities devastated on an environmental and financial level to global environmental effects. I believed and supported the vegan philosophy and couldn't find one reason not to eliminate all animal products from my life. So that night I decided to try one more time. I didn't want to falter and I knew my weaknesses. So I focused more on dietary needs and health as opposed to humanism. I lacked the first and knew if I didn't find a balance between nutrition and compassion, I would return to vegetarianism. Not that vegetarianism is more nutritional than veganism. I don't want to make it seem like veganism is dangerous or that opting for this lifestyle or diet automatically equates to malnutrition. As with any diet, an individual has to be careful and always has the possibility of eating poorly (regardless as to whether or not this entails eating meat, dairy, eggs, or none of the above). Unfortunately in my life (because I was younger and not trained on the subject of health), eating as a vegetarian was easier and thoughtless. As a vegan I would eat cheeseless pizzas and vegan waffles. How is that nutritional? So it was more my know how than actually being vegan that did me in. But I have been successful thus far and I don't see myself reintroducing any animal products into my body or life.

In regards to raw - as I stated, I am a neophyte. My mother has always been interested in raw food and so I have been vaguely aware of the health benefits associated with the diet. Also, my husband's friend frequently goes raw for about 30 days at a time with a 2 wk break in between. So a mixture of my mom's influence and the respect I have for my husband's friend, I was motivated to do additional research. I read literature discussing how a raw food diet helps alleviate digestive disorders (which I frequently had until going raw), provides nutrients in optimal, bioavailable, and full form recognizable to the body, and maintains proper metabolism by balancing chemical secretions that control and affect your body (positively or negatively - eg. hormones, insulin, the adrenals). I also read statements citing a raw diet has a low impact on the environment. With all the information I read, I knew I wanted to experiment with raw food. I wanted discover if it made a difference on my physical and mental quotidian performance. It has!

CYoFC:  In your realization that by purchasing dairy products, you were actually supporting the very industry you'd boycotted by being vegetarian, you faced a very hard reality. This is no simple task, as you said, but you persisted through the challenge and ultimately, you decided to chose your own food chain, so to speak. Tell me more about the challenges you faced along the way. And what about current challenges of being vegan and raw, or aspects about it that you don't like?

Melissa:  There were challenges when I first became vegan. As I stated above, learning how to eat properly was something I had to master. Once I did, there were no conflicts. Being raw, is a different experience. Because this world is designed and rooted in preparing food one way - cooked, raw food is not always an easy lifestyle . Up until a few months ago, I commuted from Philadelphia to NYC for school. With a heavy commute (8 hr round trip), eating raw was definitely challenging. Because a majority of my meals are prepared at home, carrying an extra bag of food on top of my nap sack full of text books, no refrigerator, and being out of the house for 24 hours was challenging. Also I recently went on vacation with my mother to Puerto Rico and although my mornings were perfect and accommodating via a buffet housing every exotic fruit and nut imaginable, I was harbored with unknown meal plans as the day progressed. So traveling as a vegan is stress free, but traveling as a raw vegan can be problematic!

CYoFC:  Your dedication is so admirable. Do you plan on remaining vegan? What about raw? Why or why not?

Melissa:  I plan on staying vegan! My husband (who is attempting a vegan diet) and I have discussed the subject and because I am adamant about it, we have agreed to raise our children vegan as well. I know I will remain raw since I have seen digestive ailments and physical exhaustion disappear, but my husband don't know where his stance is on the subject of raising our children raw. This is up for debate, which I am fine with. Motivation for remaining a raw vegan? Boycotting an establishment geared at animal and human degradation! Saying no to devastating the environment and becoming a better role model for my children! Helping people transition to a vegan or a raw vegan diet/lifestyle! Becoming physically fit and healthy so I can enjoy the life I have and continue my journey of self discovery and discovering others as well!

CYoFC:  Why should other people go vegan - or raw vegan?

Melissa:  I think people should definitely become vegan. The benefits associated with it are positive and extreme. Treating all with respect and kindness is contagious. It heals the mind and the soul. It makes people appreciate the little things and eliminates the damp feelings that cling to hurting and abusing animals and people. Who wants global warming or streams full of industrial toxins? Who wants to decrease wildlife population or increase struggling communities or live under a weak economy? The negative effects of not being vegan are pejorative - metaphorically and literally.

Raw? I definitely recommend giving it a try. Everyone responds differently to change and the human body is complex and individual. But even going 50-60 percent raw and staying away from all processed foods has been documented to yield beneficial improvements.

CYoFC:  Right on. Do you have any tips or advice for people who want to make changes toward a more plant-based lifestyle?

Melissa:  For anyone who is attempting a vegetarian, vegan, or raw food diet/lifestyle - find what works for you and educate yourself. Some people enjoy cooking while others don't. Some find simple dishes work, while others enjoy exploring and delving into gourmet meals composed of intricate and time consuming preparation. There are those who live an on the go lifestyle and then there are people who have more time on their hands. Everyone is different and so each experience varies according to an individual's preference.

If you believe in something and want it to work, examine and analyze the challenges that would deter or prevent you from reaching your goals. Tweak and modify so the odds are in your favor. For example, when I was commuting to school - I became a frequent Whole Foods salad bar vulture. When I went to Puerto Rico, I anticipated conflicts, so I brought raw food bars, dried and fresh fruit, and raw granola made with buckwheat groats and sesame seeds. I knew I would be without my cornucopia of vegetables, but I accepted this knowing it was temporary. Resolving any concerns, I let go of annoyances and just went with the change. So if you don't like cooking, buy. If you do like cooking, go online and read cookbook reviews. Peruse some books on google or take them out from a library before purchasing. If you want simple meals, there are plenty to choose from. If you don't want to sacrifice favorite foods or meals, toss that perspective. Changing your diet doesn't equate to losing what you love! You will find perfect substitutes for many favorites! It's all about rediscovering and relearning. The internet is a great resource, over indulge and use it! Put in any inquiry, the results are amazing. It may feel overwhelming, but know it is possible and don't set goals that make you feel uncomfortable.

CYoFC:  Excellent advice, Melissa. What about your favorite foods?

Melissa:  Oh, my goodness there are too many to name! Raw - Any type of hummus, but my favorites are edamame hummus and avocado chickpea hummus. I love mango smoothies and mocha drinks. The falafels and sunburgers from "I am Grateful," ceviche, serrano peppers, and brazil nut milk with pureed bananas or mesquite powder - yum! Just plain vegan - tamale pie from Amy's, yam fries, turnip fries, yucca, millet patties, and samosa burritos.

CYoFC: Describe what the giving-up-cheese process was like for you.

Melissa:  I am lactose intolerant and I have a problem digesting protein in dairy, so giving up cheese was easy each time I went vegan. There was a period when I was on the hunt for a perfect cheese substitute and I've come close, especially with the new products currently on the market. Everyone goes through phases and food cravings and by making vegan cheesecakes and relying on brands like Sheese, Follow Your Heart, Tofutti, and Daiya - I was able to curb certain desires. But I have to admit, by becoming raw - my food cravings have diminished. There are times when I experience them, like on days when I have a long and strenuous workout. But as a whole - they are quite modest.

CYoFC:  Now, the infamous question: Are you getting enough protein?

Melissa:  I run 12.1 miles three times a week and I alternate between strength training, yoga, pilates, and cardio daily - I must be doing something right!

In all seriousness, yes. I was taking classes geared for the Dietetics program before deciding to go pre med, so I have elementary training in Nutrition and Food Science (just the basics). This is one of the tools I use to support a healthy diet.

CYoFC:  Thank you, Melissa! You are truly an inspiration.

Melissa Sutton-Navarro frequently goes by "Ms." when she's not using the title, "Simply Vegan." She became interested in the femininst movement when she was in high school, and when she discovered that Ms. was a feminist magazine co-founded by Gloria Steinem, she adopted the nickname Ms. (since her initials prior to marriage were MS.) She holds a BA in Literature and Creative Writing, but opting for a career change, she has gone from a Dietetics Program to pre med with the hopes of one day becoming a Naturopathic Doctor. She is also a New York native (Long Beach, Long Island), but has been on the go since her mid to late twenties. She's lived in California and Pennsylvania and is currently in the process of relocating to Portland, Oregon. She wishes to help others and receive like guidance to become a stronger and more adept individual (in mind and body). In line with these goals, she is also the creator and author of the blog, Simply Vegan.

Interviews: Adam: No Longer Eating In Ignorance

CYoFC:  Describe your current diet/lifestyle (vegan, lacto-ovo vegetarian, pescetarian, freegan, flexitarian, omnivore with vegan tendencies...etc.).

Adam:  I'm too unconventional to "label" myself. But under duress, I'd have to call myself an aesthegan, a vegan who only eats foods that are pretty. Mostly, I guess, I'm a vegan. But under certain circumstance, like being out of the country, or being taken to dinner by my wealthy Korean boss in Vegas, I will eat what it put in front of me and like it, damn it.

CYoFC:  Aesthegan, that's clever! Getting down to business, though, for how long have you been a vegan?

Adam:  I became your run of the mill vegetarian 9 years ago, at age 25, and have been vegan for the past 2.5 years.

CYoFC:  What prompted the choice to become vegan?

Adam:  I became vegan, like most folks, for too many reasons to articulate, but the decision was one that was always on the verge of being made, mostly by virtue of the fact that many of my friends and loved ones have long been either vegetarian, vegan, or highly conscientious about the food they put in their body and the larger impact that we make in deciding what to eat. It became increasingly difficult to casually dismiss what I've learned about the local and global implications of eating in ignorance.

CYoFC:  Were there any challenges to becoming vegan? What about current challenges of being vegan, or aspects about veganism that you don't like?

Adam:  The most amusing and perplexing challenge that goes with being a vegan--and this was true of being a vegetarian too--is the reaction many people have when they discover that I don't eat meat or dairy. I'd be sitting at the break table at the record store I used to work at, eating whatever, a salad, and someone would invariably comment on my diminutive meal, to which I'd respond by confessing my whatever-ism. Some folks would immediately take on an air of resentment, as if I were implicitly judging him for eating a hamburger, as if he were made to feel embarrassed and resented me for putting him in that position. I'm not judging you by eating an animal-product-free diet. It has nothing to do with you. If you're genuinely curious about why I'm a vegan, I'm happy to share. Otherwise, enjoy your hamburger.

There are no other challenges, unless I'm in Texas, visiting my girlfriend's family, many of whom are old and conservative and want to feed me eggs and bacon and biscuits, and sometimes I cave because I love them and want to make them happy.

CYoFC:  Do you plan on remaining vegan? If so, what motivates you to remain vegan? If not, what motivates you to change?

Adam:  I have no plans to change my eating habits. I don't know what motivates me to remain vegan other than those factors that contributed to my becoming vegan originally.

CYoFC:  Do you have any tips or advice for new vegans?

Adam:  Do your own cooking and take joy in your cooking. If you find that your body is rejecting your new diet, don't stubbornly cling to it out of ideological prejudices. Your health comes first.

CYoFC:  Favorite foods?

Adam:  French fries. Bagels smothered in hummus and layered with avocado and heavily peppered. Seitan jambalaya. Raw kale salad with tahini dressing.

CYoCF:  Delicious! Describe what the giving-up-cheese process was like for you.

Adam:  It was like taking off uncomfortable shoes and putting on worn-in sneakers. I never was big on dairy. I do miss the occasional pizza with garlic, tomato, and basil.

CYoCF:  Great image. One last question: Are you getting enough protein?

Adam:  Yes, thank you.


Adam, 33, is a doctoral candidate in English from Los Angeles. He digs bicycles, records, literature, and beer.

Interviews: AJ: "I Think, Therefore I'm Vegan"

CYoFC:  Describe your current diet/lifestyle (vegan, lacto-ovo vegetarian, pescetarian, freegan, flexitarian, omnivore with vegan tendencies...etc.).

AJ:  Vegan. A no-honey, no exceptions vegan.

CYoCF:  For how long have you been vegan?

AJ:  I was a pescetarian for 10 years and February 3, 2010 will be my 3 year veganniversary. Typically celebrated with a feast of delicious vegan food. Oh wait, that's every day.

CYoCF:  Veganniversary, I love that! What prompted you to become vegan?

AJ:  After 10 years of being a fish-eating vegetarian, I started dating my partner, who, at the time, was a real vegetarian. We had both lived in vegetarian/vegan co-ops as undergraduates and knew that being a vegetarian (especially me as a not real vegetarian) was basically pussy-footing around what was basically an issue of oppression and equal rights. We're lesbians so we are perhaps more sensitive than average to these issues and it seemed hypocritical to want an end to oppression of sexual minorities while ignoring other oppressed populations. So we decided to go vegan, postponed it for a bit, gorged ourselves on non-vegan food, then took the plunge. As we started to concurrently educate ourselves about the food industry, we were confirmed in our initial reasons to move towards a compassionate lifestyle.

CYoCF:  Right on. Were there any challenges to becoming vegan? What about current challenges or aspects about veganism that you don't like?

AJ:  Yes, naturally. I miss being able to get a slice of gooey cheese pizza at Rays Original when I'm home in NYC, I miss bagels and lox with a schmear, and spicy tuna sushi. However, these "sacrifices" are nothing compared to animals unwillingly sacrificing their lives. And in actuality on a day-to-day basis I hardly miss these foods because (and this leads me to my more pressing challenges) there is a great variety of delicious indulgent vegan foods, which people who are not vegan do not realize. I dislike that restaurants are unwilling to provide vegan options on a regular basis (I can cook delectable vegan treats, surely professional chefs can do the same).

I absolutely HATE that when I tell people I'm vegan they tell me all the reasons they are not vegan. An inability to consume sufficient calories to support whatever crazy metabolism you believe you have is a bogus excuse. So is not being able to get enough protein - there are successful vegan body builders, if they can get enough protein, so can you. Additionally, not being able to give up (insert food here) is a similarly bullshit excuse.

You are asking other living beings to be tortured and killed for your lifestyle. That is a fact. You have choices about what you eat and you can make the choice to give up whatever you say you cannot live without. That is another fact. Don't argue with me about it. Don't tell me about it. This is about oppression, this is about power inequality, this is about torture and cruelty. If you support these things and are hell-bent on continuing to support these things, keep it to yourself around me. If you have an open mind and are serious about learning more about farming practices and the food industry, I'm happy to discuss it with you.

CYoCF:  You're so clearly passionate about this issue, and it's admirable. Do you plan on remaining vegan? If so, what would you say is the crucial motivating factor for you?

AJ:  I have the symbol for "therefore" and the word "vegan" tattooed on my arm (as in "I think, therefore I'm vegan") so yeah I do plan on remaining vegan. I remain vegan because it's the only choice for me in my dedication to a compassionate, cruelty-free, green lifestyle. I cannot ask for an end to my oppression as a lesbian, and a woman, and continue to oppress other living beings. Animals feel fear and pain. The argument that animals are lesser beings or somehow less deserving of equal rights is the same argument that has been used to justify inequality (racial, sexual, gender, ethnic, religious) throughout history.

CYoCF:  As a fiercely committed vegan yourself, tell me, why should other people go vegan?

AJ:  If you care about the environment, it is the single most important contribution you can make towards protecting the planet. If you care about equal rights among humans, extend that caring to all living beings. Educate yourself, there are plenty of printed and electronic resources. Skinny Bitch is a really accessible (if somewhat blunt) resource.

CYoCF:  Do you have any tips or advice for new vegans?

AJ:  Keep going! You have made a really important decision for your own health (I haven't even touched on that, but yeah being vegan is much healthier than any other way of eating) and for the health of those around you. Surround yourself with others who support your decision - other vegans! They will cook for you, take you out to other restaurants and continue to affirm your decision and provide you with even more reasons to continue this lifestyle. And continue to educate yourself - the more you know about how animal products are derived the more you will be affirmed that your decision is the best one, really, the only one.

CYoCF:  What are your favorite foods?

AJ:  PASTA!!! I've always loved pasta, noodles of any kind, and of course it's a good basic for any vegan. Thai noodles, veggie lo mein with tofu, Italian style spaghetti & meatless balls, and Mac n' Cheeze (I'm on a quest to find the best.... Chicago Diner and Soul Veg in Chicago are tied for lead). My partner's vegan nachos are also up there! Veggies of all kind. Anyone who thinks vegan cooking is boring, doesn't know how many crazy veggies are out there and the billion different ways to prepare them all (and add them to noodles).

CYoCF:  So much goodness and yet none of these contain cheese, which is commonly a favorite food. Describe what the giving-up-cheese process was like for you.

AJ:  The toughest part were two foods that are important to my background as a New York Jew... NY Style Pizza and Bagels and Cream Cheese. I did enjoy cheese before going vegan and I won't lie and say it wasn't hard, but after I learned more about the dairy industry, my decision was affirmed to me. And I found amazing substitutes... avocado and/or hummus on a sandwich can be great instead of a creamy cheese, loading up pizza with veggies and a good soy cheese (Vegan Gourmet is the best I've found) is great and much healthier! and bagels with hummus with tomatoes, onion, capers and some tapenade is a great brunch! These days, I really don't miss it. Yes, I walk past Ray's Original in NYC and it smells gooooood, but then I remember the cute little kosher/vegan place a few blocks away from my parents' in NYC and give my business to them. And honestly, their pizza place smells just as good, if not better!

CYoCF:  One last question. Are you getting enough protein?

AJ:  More than enough!!! non-animal derived protein is not only more efficient to produce (the same amount of land that produces 1 lb of beef can produce 13 lbs of soy protein), easier to digest and more rich and varied, but it's incredibly easy to get in a diet without thinking too hard. I eat beans in a lot of varieties, tofu in all its incarnations, seitan, tempeh.... the list could go on. This question is my pet peeve and indicates to me that someone knows very very very little about nutrition.

CYoFC:  "You need a lot of protein" is a message most Americans hear from early childhood. But what is "a lot?" (Not to mention, how much is actually too much?) And where are the "best" protein sources found? We are often told the answer is meat, but you bring up evidence to the contrary. These are important but rarely discussed points.


Thanks, AJ.


AJ is a pro-choice, atheist, vegan, tattooed, lesbian. As she puts it, she is "everything your mother warned you about." She's also the edgy-yet-eloquent author of Queer Vegan Runner.