Show ' nr The Salt Lake Tribune February Wednesday 18 1937 E7 Knowing vegan dangers means overcoming them By Carol Flinders The word’s been around for a while but there’s no consensus on its pro- nunciation “Vegan” comes out "vej-jn- ” to some and “veegin" to others Either way it refers to vegetarians who don’t eat dairy products eggs and often honey too A vegan diet can certainly conduce to good health but not without some knowledge and planning For that of The New reason the Laurel's Kitchen (Ten Speed Press 1986) tried to spell out carefully the potential hazards and how to avoid them The main problem areas of a vegan diet are calcium which is best supplied by milk and vitamin B12 which is not supplied by any plant food In addition vegans reportedly have high incidence of dental disease and risks of iron deficiency anemia Despite these potential problems though a majority of modern-day vegans seem to manage quite well on their austere diet Vitamin B12 deficiency is a rare but very serious problem which over timejCan harm the spinal cord The damage proceeds unnoticeably and very slowly but can be irreversible Preventive measures are too simple not to undertake Fortified soy milk is one but commercial soy milks are often designed not fcr vegans but for meat-eatin- g children who are allergic 1 6 milk so the amount of B12 supplied may be too low to be practical If you make your own soy milk of courts you can adjust the amount you add Another way to get vitamin B12 is to eat tempeh or miso every day Tempeh is the more reliable source but only if it has been specifically fermented with “Klebsiella” bacteria along with the usual mold Other fermented foods such as natto and even shoyu may contain B12 but it shouldn’t be counted upon Some types of nutritional yeast are grown on B12 enriched media and these too are reliable sources — but check the label to be sure Finally you can just take a vitamin pill BI2 supplements generally come in high dosages so you may need only one week The RDA level (2 micro-gram- s per day) might also be supplied by daily multiple vitamin pills As for calcium evidence suggests that most people can adjust over time to very low levels in the diet by absorbing it with greater efficiency Some cannot however and there’s no knowing ahead of time in which camp you fall Osteoporosis is nothing with which to trifle Every vegan should monitor calcium intake and make sure it stays at RDA levels Vegans don’t normally have trouble getting enough protein provided they get enough calories — and that can be tricky food is bulky and low in calories A healthy vegan is a big eater by definition A final word: for pregnant women and growing children a vegan diet is not advisable The sheer quantity of food it would take to meet their nutrient and calorie needs is prohibitive Tempeh a L’Orange is a fine All-pla- nt d way to introduce yourself to the born in Indonesia Greens Singapore is a delicious way to serve kale or collards both great sources of calcium Greens Singapore 6 cups washed chopped kale or collards 1 onion chopped clove garlic minced 1 2 tablespoons oil I tablespoon grated 1 chunks and Cut tempeh in saute in 2 tablespoons oil for about 5 minutes Drain on paper towels Chop onion coarsely Slice celery stalks once lengthwise then cut across in slices Saute onion and celery in remaining oil until celery is tender Stir in flour and keep stirring over medium heat just a minute or so add boiling water graduall- to 2 tablespoons shoyu (natural soy sauce) cup small fresh pineapple chunks Wash and kale and steam in a large pot until tender — 20 minde-ste- m utes or more While kale is cooking saute onion and garlic in oil in a large skillet until onion is soft Add ginger potato and water or stock Cook over low heat until potato is tender (check and add water if necessary) Stir in shoyu and pineapple chunks and heat Drain cooked greens and add Serve immediately Makes four servings Tempeh a L’Orange 8 yCook stirring while mixture thickens Add orange juice salt honey orange zest pepper parsley and wine Stir bring to a toil and simmer 4 or 5 minutes Add tempeh chunks and simmer a few minutes longer to let flavors be absorbed Serves four over brown rice or bulgur wheat ounces tempeh Cholesterol is useful building healthy cell on oppleorraisin C By Dr Neil Solomon Dear Dr Solomon: Have you ever explained what the purpose of cholesterol is? If nature gave it to us I have to assume that it has a purpose or else we wouldn’t have any in our bodies — Dexter Austin Texas Dear Dr Solomon: I carry my lunch to work and the sandwiches are fresh when I leave the house By the time I am ready for lunch however they are all wilted Is there any remedy for this short of buying a re— frigerator to use in my office? Ohio Tony Cleveland Dear Tony: How about freezing the fresh stock 1 4 1 ginger 1 medium potato diced Vi cup water or vegetable all-pla- nt Dear Dexter: Cholesterol helps build healthy cells however too much cholesterol clogs the arteries and this can lead to heart attack and stroke tablespoons oil large onion 2 stalks celery 3 tablespoons whole wheat flour 2 cups boiling water W cup orange juice 1 teaspoon salt to I teaspoons honey Zest of 1 orange Dash black pepper Vt cup chopped fresh parsley to cup white wine or more orange juice 3 to soy-foo- ( RAISIN ) There's real fruit MX WCEATS UMMMiiiirim-niMUW- mmi i in every bite! f$S hard-cooke- MESTS sereol APPLE ) WK2ATS sandwiches before you leave home? Then by the time you are ready to eat they will have thawed out Some fillings that lend themselves to freezing include peanut butter cheese spreads cream cheese meatloaf fish d and chicken and egg yolks However raw vegetables do not freeze well so do not include lettuce and tomato in the sandwiches before putting them into the freezer FRQJIIT BNAeeop FRUIT WHEATS $150 REFUND OFFER receive your $150 coupon refund (3 coupons each good for 500 off one package of Apple or MANUFACTURER COUPON To 5 WK2ATS 500 Zip Please allow 8 weeks to process your refund Offer good in USA only Wild where prohibited or restrictd Otter expires July 31 1987 Tnf! 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