Issuu

WINTER 2022 VOL 3 • ISSUE 10

Let's get fancy!

Rising food costs - how to beat them

& GET HEALTHY!

Plant-based recipes All About Gout

& the uric acid issue

Cost saving multi-meals & healthy comfort foods

Where we stand THE WHOLE FOOD CONNECTION

Food

Health

Environment

It all starts with our most basic, primal desire. Even before our need for shelter or our desire to procreate, food comes first. The recipes for the food we talk about in Whole Food Living are all based on solid scientific research and clinical experience gathered over the last 50 years.

Our health, good or bad, is the result of the food choices we make. There are genetic and environmental conditions that can affect our good health but for most of us, our health will be determined by what we put on our plates. For this magazine, food and optimal health is the primary focus.

The third and final factor in the whole food connection is environment. Why? Because the condition of our environment is affected by our food choices. Understanding the connection between food, health and the environment is key to developing a sustainable world.

WFL Optimal Health Guide

Whole Food Plant Based

The WFL Optimal Health Guide is a simplified, visual explanation of different eating styles. Our policy is to assist and encourage plant-based eating and to explain the significant health benefits available to those that become fully whole food plant-based. WFPB eating is comprised of foods drawn solely from the first four categories of the table. Strictly speaking, sugar, oil and salt are off the menu for people who are fully WFPB based, especially those who have experienced serious medical events. We place sugar, oil and salt along with highly processed foods in the Avoid category as a warning because, unless you prepare everything you eat at home yourself, you are unlikely to achieve a perfect score. In your quest towards better eating, don't let perfect become the enemy of good.

WFL MEDICAL DISCLAIMER

EDITORIAL CONSULTANTS

he medical and/or nutritional information covered in Whole Food Living magazine is for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek medical advice before using diet to treat disease.

Critical contents of this magazine, particularly articles that cover medical issues, are referred to our editorial consultants. Our consultants are: * Dr Mark Craig * Dr Caitlin Randles * Dr Martyn Williamson

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- Editorial -

Coming down to the crunch

ith a new government elected in in popularity.” Australia and New Zealand, with a Cafe market analyst Sean Edwards said plant milk Labour Government already wellwas on track to capture half the cafe drinks market in the next few years. "Two years ago, oat milk was ensconced, the scene looks set for a right-old0.2 per cent, now it's 20 per cent of the market," Mr rare-up on climate change. In fact, I get the feeling Edwards said. we’re finally coming down to the crunch. For New Zealand, though, the more immediate Our key interest, of course, is in the subject of confrontation may come over electric cars. Check food, and our solution is simple; don’t eat animals, out Dr Jen Purdie’s views on page (42). Her and you’ll massively reduce agricultural emissions impression is that Kiwis are still a long way from and save billions on the health budget to boot. giving up their big car obsession. And while the Strangely though, it’s not that simple for everyone, Government is offering some attractive incentives, and sadly, it seems, not even for most. they’re not currently enough to entice many Kiwis Kiwi environmentalists faced a gob-smacking who prefer driving cheap used cars, she says. Peter Barclay, Editor moment on June 3 with the release of a TV One But how does all this come back to the food we News poll which questioned how we feel about cow put on our plates? Well, if you consider the points raised by Innes numbers - we don’t want them reduced, the results said. That Hope on page (28) it becomes clear that we’ve come to a fork in suddenly puts into question all the education efforts ever made the road – in more ways than one. While we can delay ourselves by people like Dr Mike Joy (page 53), who have been banging on over the intricacies of some aspects of the ideal WFPB diet, we for years that cow numbers must be reduced if we’re ever to save can also lose sight of the bigger picture. our waterways. The message isn’t making it to the masses – either Janice Carter, on page (24), seems to sum it up. Kiwis are only that or the poll was faulty. one supermarket aisle away from sheer panic, mortgage rates and But don’t get me wrong, and before I move ahead here, I’d petrol prices are rising, house prices falling, the grocery trolley is should point out that we’re not opposed to a reduction in cow exploding, and the EV is drifting off into the wind. numbers – it might be the only way to improve our waterways, But wait, there’s more! It seems few of us can comprehend especially in places like Canterbury. I just can’t see that New that we get the same amount of protein from 100gms of beef Zealanders will stop gobbling animal products any more than as 100gms of beans (and the beans come with significant health they're willing stop smoking. benefits) because most of us are still confused about where the New Zealand exports 95 per cent of its dairy production so, protein comes from anyway. even if we significantly reduce animal product consumption If that's not enough, uncertainty still reigns over which type overall, farmers will still be laughing all the way to the bank on the of protein is better because, if its plants, out go the overseas export receipts from milk powder, butter, cheese, infant formula receipts, farmers won't be buying electric utes and the whole and the “grass fed” mantra - or at least until China wakes up. thing is becoming too hard to handle. Not long before we went to press, one of the more interesting What more can I say? Oh yes, the recession is coming, Elon announcements on the food front came from Australia where, Musk worries we're not making enough babies, so we’re heading according to ABC News, plant-based milk is set to overtake cows’ for extinction anyway, and New Zealand diplomats scrubbed the milk in local cafes. Apparently, dairy alternatives are “skyrocketing term 'plant-based' from the IPCC report summary. How bizarre!

Cover Design

Viewpoints

NicButterworthDesign

Whole Food Living (ISSN 2624-4101 Print. ISSN 2703-4313 - Digital, is subject to copyright in its entirety. The views expressed in this publication are those of the contributors and not necessarily those of Iclay Media. No responsibility will be accepted for unsolicited material. No liability is accepted by Iclay Media, the publisher, nor the authors for information contained in this magazine. Every effort is made to ensure the accuracy and veracity of all content in this publication but neither Whole Food Living nor its publisher Iclay Media is responsible for damage or harm of whatever description resulting from persons using any advice, consuming any product or using any services in Whole Food Living's print, electronic publication or website.

www. facebook.com/nicbutterworthdesign

67 Kayes Road, Pukekohe, Auckland, New Zealand 2120 p. (Peter) +64 27 218 5948 e. editor@wholefoodliving.life w. www.wholefoodliving.life

Producers Editor: Peter Barclay e: peter@wholefoodliving.life

Food Editor: Catherine Barclay, e: catherine@wholefoodliving.life

Printer: Inkwise, Christchurch Distributors: Are Direct, NZ Post & Iclay Media Contributions & Assistance Contributions & assistance on this issue is gratefully acknowledged from the following: Innes Hope, Janice Carter, Padman Sadasivam, Karen Crowley, Dr Mark Craig, Dr Martyn Williamson, Gemma Newman, Grant Dixon, Penny Garrick, Nicole Moran

wholefoodliving.life | Winter 2022

CONTENTS 10 23

General Features 10. Drop acid Dr David Perlmutter offers fascinating insights on Gout and the issue of uric acid.

16. Letters Editor gets taken to task over those oil articles and a matter of fair play.

20. Near death discoveries Grant Dixon reviews his near death eperience & its lessons.

24. Oh, that food bill! Janice Carter gasps for air as she reviews food costs.

28. Forks in the road

Innes Hope considers market trends and the new highway.

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34. A plant-based journey Dr Gemma Newman explains why she went WFPB and stopped cutting carbs.

38. New plant discoveries Science is still finding new plant varieties and potential crops for a warmer world.

42. Big car obsessions Dr Jen Purdie takes a hard look at Kiwi car quirks.

48. Watching the waste Five ideas on eating 'waste' that is actually healthy.

51. Hypertension How food can help you change your BP reading.

52. Newsbites If you're looking for a new power source, gravity won't let you down.

59. Plant-based tips Stop potatoes sprouting in the pantry and lots of other terrific tips.

References Many of the articles published in this magazine refer to scientific studies. To view these studies use the QR code or go to the url below.

Click or scan QR image for references. wholefoodliving.life/references-winter-2022

The inside goss It took that final personal experience to tip me into action. I realised I had some control over my genetic destiny. - Dr Gemma Newman

44 15 Recipes 15. Making food fancy It may be mushroom and mash but this easy whole food entree will impress.

17. Jackfruit pot roast A conversion of the usual pot roast but this time with healthy ingredients instead.

30. Much more to kale Innes Hope checks out three types of kale and explains how to nail it nicely.

36. A smokey delight So easy to put together and oh so nice to eat! Smokey portobello steaks.

19. Thai eggplant red curry 54. Banana-rama Two dishes that bring the taste of Asia to the table.

22. Chocolate mousse Only three easy ingredients to this delightful dessert.

26. Whole wheat bread Cracked it! Finally a whole wheat bread and NO oil.

Reward yourself. A delightful low-emission, simple treat.

55. Bread pudding Who would have thought! Bread pudding without butter.

57. Lo Hon Jai Traditional Buddhist dish popular in Chinese cuisine.

It is easy and very possible to eat a whole food plantbased lifestyle without fearing cardiac arrest at the check-out. And, all the benefits that come with that are just so exciting! - Janice Carter I credit most of my success to what I eat - my whole food plant-based diet. I very much doubt I could do any of this without it. In fact I think I'd be dead by now. - Grant Dixon Despite the fact that an exploitative view of nature has deep roots in our society, most people today would agree that we have no moral right to obliterate a species – even if it has no immediate benefit to us. - Prof Alexandre Antonelli

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Thinking out loud

If something you've read in Whole Food Living has set your mind in motion, then don't hesitate to tell us about it. We'd love to hear your thoughts, suggestions or views. Just email us at letters@wholefoodliving.life.

You played the man not the ball I almost did not renew my subscription to Whole Food Living because of your treatment of the debate on oil in the Autumn 2022 issue. While you claimed to "respect the need for rational discussion", you instead undermined rational discussion. Please consider: you played the man, not the ball. Your comments in the editorial that " ... many of the more hardcore vegan brigade hang onto their oil like carnivores salivate for a steak" and that Dr Livesey " ... a long-term vegan, has always used oil in his diet. He cannot attest to the taste of food without it" are clearly aimed at undermining Dr Livesey's credibility. However, they are not relevant to his professional expertise and have no place in a rational discussion; you tilted the playing field, in two ways: firstly, before the first article you seek to promote one author's contribution over the other by writing "We believe the people who know most about the risks of oil are those working directly with patients whose lives have been damaged by the choices they've made. Dr Martyn Williamson is one of those ... ". This is unwarranted: each writer has their qualifications noted and your readers can make up their own mind about their relative merits - they do not need to be, nor should they be, told what to think; and secondly, it is clear Dr Williamson has seen Dr Livesey's article before finalising his article, but not that Dr Livesey has seen Dr Williamson's article before his was finalised. Each writer should have been treated equally (if Dr Livesey had seen Dr Williamson's article before finalisation and declined to comment, this should have been noted); and finally, you made up a result. Above Dr Livesey's article you wrote "a much healthier and even tastier world awaits" those who give up oil. The "much healthier" claim is not from Dr Livesey's article, which concludes that you can consume oil and live a long and healthy life. And it's not from Dr Williamson's article which, in the final paragraph, concludes that Dr Livesey could "consume EVO on top of a WFPB nutrition plan with a decent chance of either minimal or no loss of health". Of course, you are not obliged to accept the views of any contributor (even if you describe one as among those "who know most" about the matter). But a "rational discussion" requires a proponent to provide sound reasons for a viewpoint - which you did not do. I note that while personal experience is interesting and relevant at times, it does not provide the basis for general advice. Any dietary advice should be based on good science, not personal opinion. You owe your readers and the two authors an apology for handling this matter so badly. And you should retract (or provide valid reasons for) your "much healthier" claim. I would appreciate your response on this matter. Stephen McMillan Karabar NSW Thank you for writing. I appreciate receiving correspondence on any subject even when I am on the receiving end which, in this case, I clearly am. On re-reading the comments made, I appreciate the conclusions you have come to so I think it would be helpful to explain some of the background here. I was not initially approached by Dr Livesey about doing an

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article, rather, the agreement to receive and publish was the result of a discussion between us following an introduction from a mutual acquaintance. While, from your assessment, I was out to 'play the man' here, I assure you that was certainly never my intention. Dr Livesey was sent .pdfs of pages 20-24 of the Autumn '22 issue prior to their publication which included the statement I made on Page 20. On viewing these, his return email response to me was: " Thanks. That all looks good Peter. My interest is in epidemiology, i.e. the health of whole populations, not the treatment of individuals with severe heart disease already. So myself and the no-oil people tend to be talking about somewhat different things. Thank you for publishing my article." I respect Dr Livesey's view. His article, in my opinion, is one of the best presented cases in support of oil I've come across. But I stand by my comment that the non-consumption of oil still remains the "much healthier" option - although I may be somewhat biased in that view. I had a stroke in 2014, so I tend to err on the side of caution, and I'm not really a gambling man. Also, I have no doubt that the no-oil stand is supported by a wealth of convincing evidence, which Dr Malcolm McKay and his partner, Jenny Cameron, have extensively referenced on their website: wholefoodsplantbasedhealth.com.au/no-oil My stand is most definitely not based on my own personal opinion. As Dr Livesey notes, and if we consider the question from a purely academic perspective, the two camps are talking about somewhat different things. From a worldwide perspective, it could be argued that human beings (and the environment) would be much better off if everyone adopted a vegan diet, even if they all ate oil. On the other hand, Dr Williamson might want to qualify that by adding that this would only be true if everyone were in good health anyway and only ever ate a whole food plant-based diet. Peter Barclay, Editor

The benefits of water fasting Greetings from Adelaide. Further to the informative articles you feature in the magazine, I would be interested in reading about the health benefits of fasting and practical methods for safely doing a fast. I am aware of different levels of fasting where (medical) supervision may not be required, for example; • • • •

16/8 - eating two meals, then water only fasting for 18 hours; One meal a day fasting; 24-36 hour water only fasting; 3 day water only fasting.

Then, for those interested in say a 3-5 day water only fast, I would like to know what level of supervision is needed and who within the WFPB community may be able to provide it. I once asked the Dr at True South if he provided this service, in a similar way to the True North experience in the USA; sadly, no-go. Another topic I would like to see is one on getting quality sleep, maybe using meditation or similar. This topic is of particular interest to me because I am often a poor sleeper. For information, if you are interested, I saw an excellent video by a Florida based Cardiologist Dr Pradip Jamnadas titled ‘Fasting For Survival’ so that is why I am keen to see an article in the magazine. Peter Lazic When it comes to fasting, I'm an Alan Goldhammer fan personally. Have left a link to an interesting interview on him in the Videos Page (61). Will follow up on your questions. Editor

JACKFRUIT POT ROAST Here I've converted the traditional beef pot roast into a melt in your mouth jackfruit delight. This dish is colourful, moist, and full of flavour. by Catherine Barclay | Serves 6-8 people INGREDIENTS - Jackfruit and marinade 2 can 1 Tbsp 1 Tbsp 1 1/2 tsp 1 Tbsp 1 1/2 tsp 1 tsp

jackfruit in water tomato paste apple cider vinegar vegan worchestershire sauce liquid aminos dijon mustard whole grain mustard pepper

INGREDIENTS - for the potroast marinated jackfruit 1 brown onion, diced 5 garlic cloves, diced 5 carrots, sliced into 1/4 lengthways 4 potatoes 4 kumara (sweet potatoes) 1/4 pumpkin 3 cups vegetable stock 2 tbps cornflour 2 sprigs each rosemary and thyme (or 1 tsp each if using dried herbs)

METHOD 1. Preheat oven to 180°C 2. Add the jackfruit and the marinade ingredients into a large snaplock bag or sealed container and shake to mix. Set aside while you prep the other vegetables. 3. Cut the potato, kumara and pumpkin into small bite-size pieces (2.5cm). 4. In a dutch oven, saute the onion and garlic with a little water or veg stock. 5. Place in all other vegetables, then make a hole in the middle and add the marinated jackfruit. 6. Mix the cornflour with a 1/4 cup of cold water, then pour this and the vegetable stock over the vegetables and jackfruit. 7. Add the herbs. 8. Bring to a boil on the stovetop, then cover and place in the oven and bake for 40 mins (remove lid for the last 5 mins to brown. 9. Serve with steamed green vegetables.

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New understandings arise from near death experience By Grant Dixon

"I credit most of my success to what I eat - my whole food plant-based diet. I very much doubt I could do any of this without it. In fact, I think, I'd be dead by now."

ighteen months ago, I died. Well, not exactly. I was out running wearing my brand new running shoes for the first time, along with brand new orthotic inserts. They completely changed my gait. As was my habit, I rested for five minutes halfway, sitting near the Hobsonville Point wharf in Auckland, taking in the ambience. I then stood to restart and tripped on the awkward new shoes. I realised this is what happened when more recently, I accidentally put on walking shoes which also caused me to trip mid-run. When I tripped at the wharf that afternoon, I was observed to have stumbled, then came back up quickly, then suddenly collapsed, hitting my head hard on the concrete. I believe coming up quickly caused me to blackout and hitting the concrete caused the cardiac arrest. My doctors think a cardiac arrest caused my fall, but I think it was the other way around. I take my own blood pressure and know that directly after running, it can get very low and cause me to feel faint. I had blacked out in a similar way a year before while watching a soccer match on a hot day. But then I collapsed onto astroturf and quickly regained consciousness. A few days later, my GP reduced my blood pressure medication so it wouldn't happen again. I believe my fall 18 months ago was the result of overmedication - an issue I still struggle with today. Being an active heart patient causes a bit of a quandary for doctors, it seems. By the way, did I mention that I gained four stents following a heart attack back in 2010? If you would like the complete story, please rent my documentary, The Big FAT Lie. So back at the wharf, what happened next? Well, after being brought back to life by a Royal Air Force airman with the help of an EGC shock, just like in the movies, I was rushed to hospital and spent a week in ICU. I then slowly recovered, regaining my memory and my former health. While there, I also gained an ICD (Implantable Cardio Defibrillator), an embedded restart machine in my chest with a lead actually inside my heart pump! I spent 37 days in hospital. I had gained an infection there, and the surgeon didn't want to touch me until it was truly gone. Trying to regain a bit of fitness while on the ward, I soon became a well-known figure, repeatedly walking up and down the 50-metre corridor. I also picked up a rolled ankle in a stairwell on the way to an outside walk.

Regaining my fitness Over the next year, I slowly regained some of my former fitness, with a lot of bike riding on a new $1,000 bike, with a little jogging thrown in. I finally got to the point where I could re-join my weekly Saturday morning 5km Parkrun, which conveniently starts a kilometre from

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Whole food advocate and documentary maker, Grant Dixon, is back pounding the pavement after surviving some serious speed wobbles. To find out more about his WFPB journey, check out his doco, The Big FAT Lie. Go to: https://apple.co/2QBMKnd my front door. Parkrun is a free international volunteer-driven movement to help people get together for a healthy timed jog around a local park. There are Parkruns throughout New Zealand and Australia. Our one regularly attracts 2 to 300 runners and walkers. But then, six months ago, another hiccup. This time I was out to beat my PB (personal best) and was running at a good pace when, at around halfway, I noticed an irregular motion in my chest. It momentarily made me feel a little sick, but as it quickly passed, I carried on. Then a few metres down the path, I suddenly felt an electric shock across my chest - nothing great, a bit like a party electric buzzer. Realising my ICD had discharged, I stopped and gently walked back to the start line and then walked home with some friends. What followed was a 7-hour wait in the local hospital emergency room. But I passed on a request to stay the night - I knew where that would lead.

Overlooked the beta-blocker

In hindsight, before the run that morning I foolishly had not taken my beta-blocker pill. I forgot being told, "Make sure you take it twice a day, as it will hold down your heartbeat and help prevent the ICD from going off". On that day, I decided not to take the pill until after the run, thinking it would slow me down. But I was slowed down regardless! I have also learnt not to disregard irregular chest discomfort, as it is probably the ICD trying to regulate my heart rhythm. I now have doubts about getting the ICD, as I think it may have been fitted for the wrong reason, and it gives the specialists too much information ... but it is what it is. I could request it be removed when the battery is due for a change in a few years' time, but removing the wire inside my heart could cause damage. However, I should feel good, as the ICD will reboot my heart if needed and if caught somewhere alone. So today, I'm back on the road. Most weeks I run 15 kilometres but at a slower speed to keep my cardiologist happy. However, old age is now catching up on me - I turn 70 in a few months. Over the years, I have picked up many injuries, including a ruptured Achilles tendon during a friendly soccer match, six months before my heart attack. I also badly twisted an ankle as a young man while filming

on Tongariro National Park's Mangatepopo lava flow. I was then a film director at the National Film Unit. But one injury has lingered, - a damaged right knee. I've had it for years. I used to treat it with a bit of TLC, and before long, I was back on the road. But recently, it has proven to be more troublesome. Ironically while bad enough to stop me from hiking or taking long walks, it's not bad enough to stop me from running. My physiotherapist tells me a different part of the knee is used when running as opposed to walking. So I'm still out there jogging three times a week - hopefully, I still will be when you read this!

Blood pressure control Which brings me to what stirred this article. In the last issue of Whole Food Living, there was a piece about running aids. Following my hospital visit 18 months ago, I bought myself an expensive sports watch to monitor my heart rate when running. However, it has proven to be of questionable value, as it didn't stop my ICD shock six months ago. It then told me my bpm (beats per minute) were 145, but it would have needed to be 190 for the unit to discharge. So today, I deliberately keep my bpm to under 140 to be safe. These days for most runs it stays under 120

(except for the first kilometre when it can get high, I think it may be calibrating). I also record the run map on Strava while listening to BBC History podcasts on Spotify via Bluetooth earbuds. But getting all three apps to work correctly simultaneously requires a carefully ordered turn-on sequence, or they simply don't go. So yes, it is possible to regularly run while being a heart patient and a senior - despite my brother thinking I'm mad! However, I credit most of my success to what I eat - my whole food plant-based diet. I very much doubt I could do any of this without it. In fact I think I'd be dead by now - it probably would have happened a few years after my initial heart attack. I see getting out there on the road as a calculated risk. So give me a wave if you see me out there, and I'll wave back! I now know to stop if I feel unwell, and after a mid-run rest, I get up very carefully and start off gently. I also wear leather bike gloves to break my fall if I trip, and wear my Parkrun emergency contact tag just in case. Oh yes, I wouldn't mind doing the Parkrun in July when I turn 70 as I think I've a good chance of a top-three finish. When I last looked, there were only three or four competitors in that age group!

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Forks Over Knives - Forks in the Road by Innes Hope Forks Over Knives - a nifty way to say ‘Ditch hacking at meat. A fork is all you need to enjoy optimum health by eating plant-based foods.’ Innes Hope works in the arts, crafting thoughts into words, verses and recipes for a better world.

hanks to the world’s science researchers, it is now clear that eating plant-based is home-based climate change mitigation 101. As such, it can also help make the planet healthier. When the wholefoods plant-based movement began, the focus was solely on personal health. Renowned nutritionist, T Colin Campbell, PhD, had joined forces with Cleveland Clinic heart surgeon, Dr Caldwell Esselstyn to support people starting out on the plant-based road, as outlined in the documenary Forks Over Knives. Other doctors, like John McDougall, Neal Barnard, and Joel Fuhrman, were doing similar work. Dr Esselstyn was guiding his patients to reverse their heart disease through diet. Dr Dean Ornish was too, his most famous patient being President Clinton, who also reversed his heart disease. All the doctors had a slightly different approach. I call such options ‘forks in the road.’ These professionals are still walking the talk, giving due consideration to each other’s ideas, and disagreeing on some points. They respect each other’s work. I like that. True to the scientific method, they know the road to health is complex. There’s always more to discover, and circumstances change. And change they have. Climate scientists have been warning us for years that if we don’t halt the warming of our planet, we’ll face the 6th mass extinction. Yes. The end of the road! We’ve been hearing again, and again, ‘the way we live must change.’ But what action have we taken? So little that we must focus now on our very survival. Not only will we face an increasing number of floods, droughts, and hurricanes, etc, but major food shortages will result as currently farmed fields become unproductive. Civil unrest is likely to ensue when people can’t get the food they need. From this moment onwards, we absolutely must pull out all the stops. The stops are different, though, because we’re all different. Collectively we can make a significant difference eating plantbased. But our environments and cultural traditions vary. Our

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finances, work and social situations range from poverty and deprivation to the limitless indulgences of the mega-wealthy. Food availability varies. Our genes, hormones and micro-biomes are unique. We have individual strengths and challenges. This is no one way street. Luckily, with each fork in the road taking a different direction, the wider public has options. No one diet suits everyone. Evangelising, making sweeping statements, or bickering about what diet is the best, is totally counter-productive. Considering the threat to our very existence, encouraging the move toward towards plant-based food in general is of utmost importance. It’s the big picture that matters. Let’s look at where we’re at now, and how far we need to go.

The Food Freeway

Eighty to ninety per cent of Australians and New Zealanders are currently cruising along the Food Freeway, with many traditional eaters saying, ‘no way will I give up my meat, butter, eggs and cheese.’ Some are eating more veges since starting their own gardens. Others are trying plant-based burger patties and sausages, especially at social gatherings, and the public is buying more plant-based foods. But with current recommended levels of protein being unnecessarily high, many people fear they won’t get enough protein without animal foods. Taste and convenience also matter. Until plant-based foods are as high in protein, until they taste as good to meat-eaters, and are just as convenient, there’ll be no mass transit into the plant-based lane. Pre-packaged plant protein foods will also have to be cheaper than meat and dairy. When these factors come into play, more people may start to transition. Highly refined plant-protein foods with a similar fat profile to meat will be what they go for. Guaranteed. Healthier options like tofu and lentils have always been available, but punters avoid them. Corporate food giants know this and are providing highly refined alt-meats that increasingly fit the bill. We can be thankful for that, as any uptake of plant-based foods

helps improve society’s carbon footprint. Competition for market domination could make plant-based food affordable for everyone sooner than we imagine. And when the majority of people take that fork in the road, plant-based will become the highway. At which point, the focus might move away from ultra-refined, towards healthy options. People, and the planet, will have a chance to recover. The term, ‘plant-based’ appeals to those who still want animal food on the menu, because it can be interpreted to mean ‘mostly plants’ instead of ‘only plants.’ And some want to distance themselves from the term, ‘vegan,’ which they associate with radical extremist animal activists. Nonetheless, despite veganism being totally about cruelty free, the default term in society so far, for those eating totally plant-based, is ‘vegan.’

The Vegan Highway

Vegan food delivers the taste and ‘mouth feel’ people are used to, (in many ways, addicted to); fairly high levels of fats and oils, sugars and salt. If you’re a manufacturer, add ‘natural’ flavours, and not only will customers get more, say, strawberry taste than they’d get with real strawberries, but you can bulk up your product with cheap fillers. Not exactly healthy. But as healthy as the foods people are currently eating. Of course, there are healthy vegan options too. Vegan is the new vegetarian. But though around 10% of the Western world is now vegetarian, only about 1% are vegan. That 1% includes all forms of totally plant-based diets. It took decades to reach this point. Nonetheless, stunning developments are happening in this miniscule decile. Since science revealed that animal foods pose a significant problem in terms of GHG emissions and the destruction of crucial ecosystems, the vegan diet has become the base statistical low-carbon-food-footprint reference point, the new ideal. With ‘vegan’ you know you’re getting plant-based and lower carbon emissions. This is why the market trend is vegan alt-meat, not vegetarian,

(which may include cheese, eggs, maybe fish, etc). A Climate Cuisine article in NZ Consumer magazine advances the vegan ideal to ‘Waste-free Vegan.’¹ But there’s an even more promising ideal in the low-carbon food-footprint world.

The Wholefood-Living Corridor

Eating wholefood-plant-based lowers our carbon footprint even further than waste-free vegan. With no highly refined foods there are lower transport emissions, lower factory emissions, and fewer added ingredients. With wholefoods being healthier, there are fewer healthcare-service emissions. Add ‘waste-free’ to that, and ‘locally grown,’ and the future is looking brighter, more hopeful. There are forks in the road on this corridor too, as people find workable ways to limit their ongoing intake of sugar, salt, oil and highly refined foods. After all, if plant-based food doesn’t appeal, people aren’t going to eat it. I repeat, no one diet suits everyone. We have to have various inroads. Many health professionals now work under the wholefood plant-based umbrella, each with a different approach. Climate scientists and environmentalists are also advocating the move towards plant-based eating, because the bigger picture involves more than just personal health. Their advice to the general public to ‘eat less red meat,’ is working. We have a long way to go, and I feel impatient, wanting to put my foot on the accelerator. But sadly, I find I can’t talk with most of my friends about the way I eat. They don’t want to go there. All I can do is respect our differences, (which I do), and try to maintain hope for the future of humanity. There are many roads to home. I’m grateful this magazine presents various views. That the editors, not shying away from serious issues, ensure that we hear from researchers, ordinary people, and others in the plant-based and vegan communities. Forks Over Knives it is, and together we work towards a better world. 1. Consumer, issue # 614, April/May 2022

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Let's hear it for Kale! 30 wholefoodliving.life | Winter 2022

by Innes Hope

Which Kale to choose Curly Kale

is the variety you will most likely find in supermarkets and vege stalls. It hails from Scotland, and has stiff strong leaves curling tightly in all directions, making it a bit fiddly to wash.

Russian Kale

has flatter leaves, making it faster to wash. Mature bunches need to be wrapped and cool-stored after picking to prevent it wilting which is why it is usually only grown to baby-leaf stage for mesclun mixes. The stem and back of the leaf is purple and leaf edges have a blush of lavender. Its flat leaves make it the easiest kale to prepare and to dry into kale flakes and chips.

Cavolo Nero

an Italian ‘black’ kale with stiff ‘bubbly’ looking leaves, is sometimes called Dinosaur kale. It is stiff and stores well. Surprisingly, it is easy to eat raw when chopped finely in a salad.

How to Nail Kale

hether you’re cooking, drying, baking or blending some kale into your smoothie, always begin by removing the centre stems. Try using a small amount of kale at first in soups or casseroles, to get used to the taste and texture.

People are used to ‘melting’ greens like spinach, chard & silver beet, which ooze their juices and are limp when cooked. Kale is a ‘dry’ leafy-green, (not leaking its juices). It can be soft but, depending on variety, freshness, leaf maturity, and cooking method, it is sometimes tough which is off-putting - sometimes the case when we first cook it at home. Choose fresh, young kale as the leaves are the most tender. The great thing about loaded kale is that being finely chopped, it is easy to chew. For salads, some chefs recommend massaging kale leaves to soften them. Try that if you want. But if the leaves are finely cut for a salad, or finely chopped in a food processor, massaging is unnecessary.

How to Fine-Cut A classic Chiffonade cut shreds it into strips, then cross-cut … 1. Stack a few de-stemmed leaves, then push your hand firmly on the stack and roll it into a tight roll. Find a good sharp knife. 2. Holding the roll firmly together, cut it across the middle of the widest part of the roll. Turn & cut in middle again so the roll is now in four strips. 3. Still holding it firmly, cut it into thin slices along the full length of the roll. It will release small squares or rectangles of cut kale onto the chopping board as you go. Viola!

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LOADED GREENS

Dense, rich mouth-feel, extra-healthy super-greens … Loaded’ usually means extra ingredients are piled on top of a dish as a garnish, or it’s a rich, enhanced, usually more expensive version of ordinary fare, e.g. ‘Loaded Fries’ – no thanks! It can also imply the dish is loaded with more nourishment than usual. If the family is ho-hum about greens, ‘loaded’ greens might just be the answer. by Innes Hope INGREDIENTS 1 lrg bunch 1 - 2 Tbsp

METHOD kale - any variety - or a mix of kale and silverbeet. tahini a little salt and lemon juice sesame seeds to decorate

Loaded greens are a fabulous filling for a cottage pie or small savouries. The seeds on top will warn people with a sesame allergy since the tahini is not visible.

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1. Wash the greens and de-stem. Cut into small pieces. Steam or boil 5-10 mins. 2. Drain the greens & chill the liquid for later use as vegetable stock. If you’ve no food processor, slash the greens a bit more in the pot, then move to step four. 3. If you have a processor, use tongs to transfer the hot kale into it, (set up with its ‘S’ blade). Process, stopping to push any stranded bits into the mixture, (use a spatula). 4. Add salt & lemon to taste, and chop again, if necessary, until the texture is fine. 5. Blend the tahini into the greens; it helps lighten the colour and bind the mixture. 6. Reheat if necessary. Scatter sesame seeds on top. Serving size = ¼ - ½ cup.

KALE COTTAGE PIE

Potato-Topped Loaded kale – Perfect Comfort food! | by Innes Hope In medieval England, pastry ‘pyes’ were portable, edible containers for a worker’s lunch. And yes! – the aristocracy sometimes filled the pastry with magpie pigeons! But cottage pies, (shepherd’s pies), have been pastry-free since 1791 when they became popular. The whole point is that cooks could make this wholesome. BASE INGREDIENTS 1 lrg bunch 1-2 Tbsp 1 1/2 cups 1-2 tsp

kale - any variety tahini cooked brown lentils (1 can) each of flour & mixed herbs soy sauce, salt & lemon juice to taste.

TOPPING INGREDIENTS 1/2 kg

regular potatoes plant milk for the mash hummus to taste (optional) salt to taste (optional)

METHOD 1. Wash & peel the potatoes. Put them on to boil. 2. Wash the kale and strip the stems out. Loosely chop, or, if you don’t have a food processor, cut the leaves ‘cross-chiffonade’ style, very finely. Steam or boil it for about 10 mins. 3. When the potatoes are soft, drain them and set them aside. 4. Drain the kale. If you have a food processor, set it up with its ‘S’ blade, put the cooked kale in, and process, stopping to push any stranded bits into the mixture. Pick out any stringy veins if you notice any large ones. Add lemon juice, soy sauce or salt to taste then process again until you like the texture.

Blend the tahini into the kale at the end; it helps hold the greens together. 5. If you don’t have a food processor, stir the lemon juice, soy sauce and tahini into your hand-cut, cooked kale, and mix it well. 6. Mash the potatoes adding some plant milk. Mix in some hummus to taste if you want the mash even creamier. Add salt if needed – not too much as there’s already soy sauce in the kale. 7. Lentils: if canned, drain & thoroughly rinse them. Stir the flour and mixed herbs into the lentils, together with a pinch of salt if you wish. Heat until it thickens, then spread the lentils over the bottom of a wide, shallow casserole-type oven dish. 8. Cover lentils with kale and top with mashed potato. Grill 2-3 mins to crisp the top. Tips Leftover Loaded Kale is fine to use, as the kale layer in this pie is also ‘loaded kale,’ see p. 32 You can use something like nutmeat or readymade mince instead of lentils. ‘Bean Supreme’ Wholefood Mince is delicious and not highly refined. Grind some black pepper over the top when serving to make it look classy. Store any leftover pie in the fridge. It reheats easily, retaining its shape & flavour.

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SHOPPING LIST

hese days, few of us doubt the long-term dangers of cigarette smoking. We understand the damage it causes isn't immediately apparent but accumulates over time. Something similar happens with food, but why don't we think that way when we go shopping? Science has now proven that today's lifestyle illnesses are clearly linked to the food we eat. Think about it the next time you go shopping. All the diseases listed below are on offer; it's just a question of what you put in your trolley.

Heart Disease

Breast Cancer

Bowel Cancer

Ulcerative Colitis

Crohn's Disease

Prostate Cancer

Asthma

Osteoporosis

Multiple Sclerosis

Inflammatory Arthritis

Irritable Bowel Syndrome

Constipation

Type 2 Diabetes

Menstral Pain

Alzhiemers

Ovarian Syndrome

Acne

Hypertension

50 wholefoodliving.life | Winter 2022

Looking at

Hypertension Genetics load the gun, lifestyle pulls the trigger.

he heart pumps blood around the body through a network of tubes called arteries. Blood pushes against the artery wall with each heartbeat. The strength of this push is measured as blood pressure. Blood pressure changes throughout the day. It lowers when you're asleep or relaxing on the couch and goes up when you move around. It can also be increased by stress or extreme emotions and stimulants such as nicotine or caffeine. Some people's blood pressure stays above recommended (120/75) levels. This is referred to as high blood pressure or hypertension. Consistently high blood pressure can lead to damaged arteries and increase your risk of heart attack, stroke, heart failure, kidney and eye damage. All of these can also occur for a number of reasons, and

Dr Caldwell Esselstyn for many people, there isn't always a single cause. Some of the commonly known risk factors that lead to high blood pressure include: • Smoke or vape with nicotine • Overeating processed foods and salt • Weight • Inactivity • Stress Other risk factors include diabetes, kidney disease or other glandular problems, age (blood pressure increases with age), some medications, e.g. birth control pills, family history. High blood pressure is often called the 'silent killer' because, mostly, there are no symptoms. The only way to check is to get your blood pressure tested by your doctor, nurse or pharmacist.

Using diet to deal with hypertension C an I use diet to cure my hypertension? Yes, but not always. Results can vary between patients. This is an area where you need to make contact with a health professional for a full medical checkup and the development of a sound monitoring programme. Some people can experience a considerable drop in blood pressure when fully adopting a strict WFPB diet and blood pressure medications may need to be adjusted. This should only be done in discussion with a doctor. A review1, published in the Journal of Hypertension last

year, looked only at clinical trials in which a test group was given a particular plant-based diet and a control group was given a more standard diet. “By analyzing clinical trials, we were able to establish causation that the diet in the trial led to either a positive or a negative outcome,” says Francesco Cappuccio, MD, a professor at the medical school at the University of Warwick , England, and a senior author on the paper. “We see in the clinical trials that the effect of the diet intervention on blood pressure is quite large, he said.”

wholefoodliving.life | Winter 2022

Recipe index

STARTERS | IDEAS

MAINS

SWEETS | DESSERTS

Mushroom Scallops & Kumara Mash......15 Potato & Kumara Rice Balls.......................37 Simple Whole Wheat Bread......................26 Whole Wheat Toasties...............................27

Jackfruit Pot Roast........................................17 Thai Eggplant Red Curry..............................19 Steamed Bok Choy.......................................19 Loaded Greens...............................................32 Kale Cottage Pie...........................................33 Grilled Smokey Portobello Steaks.............36 Cabbage Coleslaw & Golden Dressing....40 Roast Veggies Bowl......................................41 Lentil Bolognaise(ish) sauce........................45 Creative Soups & Hearty Meals................46

Chocolate Mousse.......................................22 Banana Waffles.............................................23 Banana-Rama................................................54 Bread Pudding..............................................55

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WFPB's Food Groups Based on the guide developed by PCRM (Physicians Committee for Responsible Medicine) in 1991

LEGUMES

FRUIT

2 or more servings a day

3 or more servings a day Full of vitamin C and beta carotene, fruit is also rich in fibre. You should include at least one serving of fruit per day. Fruits are full of flavour, make a welcome afternoon filler and are great as a night time desert. They're best eaten whole because your gut benefits from their soft fibre. Serving sizes: 1 medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice.

Beans, peas and lentils are your key source for good fibre, protein, iron, calcium, zinc and B vitamins. In this group you can also include items such as chickpeas, baked and refined beans, soy milk, tempeh and vegetable protein. Serving sizes: 1/2 cups cooked beans, 4 ounces tofu or tempeh, 8 ounces Soy Milk.

NUTS AND SEEDS 1

or more servings

Serving: 1/4 cup nuts or seeds

WHOLE GRAINS 5 or more servings a day

The wholegrain list is large. Here is a sample: barley, freekeh, whole rye, brown rice, oats, wheat, buckwheat, bulgur, quinoa, whole wheat couscous, corn, millet. Build meals around hearty grain dishes. They’re rich in essential fibre, complex carbohydrates, protein, B Vitamins and zinc. Great for breakfast. Serving sizes: 1/2 cup hot cereal, 1/4 cup dry cereal, 1 slice bread

VEGETABLES

4 or more servings a day Vegetables are your essential nutrient injection. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory or bok choy are all good sources of important nutrients. They provide vitamin C, beta-carotene, riboflavin, iron, calcium, fibre and more. Extra beta-carotene comes from dark yellow and orange vegetables such as carrot, squash, sweet potatoes and pumpkin. Don’t be afraid to eat generous amounts. Load up your plate! Serving sizes: 1 cup raw vegetables, 1/2 cup cooked vegetables

wholefoodliving.life | Winter 2022

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