PLANT BASED NUTRITION
a newsletter for people everywhere
Volume II, Number 1, Winter 1998
No Winter here. It‟s almost Spring. No snow. It‟s hitting north, west and south.
Somehow, every storm misses us this year. We remember vicious ice and blizzards such
as we‟ve been reading about. Even balmy New Jersey has had it worse than our area -
coastal flooding and beach erosion. But for us, this is an amazingly benign Winter. Then,
we‟ve seen snow here at the end of June.
IPBN Demonstration Garden One is providing winter kale, cabbage, broccoli and brussels
sprout leaves. We‟ve had some delicious soups and salads.
Garden catalogs have been arriving since this new calendar year began. Colorful, big,
thick, beautiful picture books - and we‟re learning, as usual, from the plant descriptions
our horticultural expert friends have printed along with the photos which have us
dreaming of the bounteous season to follow. These have long been textbooks for us. This
year we‟ll try to grow plants that look as good as the ones in the catalogs and
advertisements. They have our mouths watering for April lettuces, May rhubarb, June
blueberries, July corn, August tomatoes and September peaches.
Our blessings are many. Readers have responded wonderfully. Almost four thousand
copies of the first newsletter, PBN, I,1, have been circulating and twice that many flyers.
Our mail deliveries are growing as people connect with IPBN from all over America.
Thank you for cards and letters, email, faxes, books to review, videos, telephone calls,
nice notes with suggestions and 1998 Charter Membership checks. It is the quality, of
responses which delights us most and the quantity is respectable for a start-up effort. The
membership list can only be described as highly respectable. We are awed. There have
been “donations” and a “scholarship fund” has been initiated. The Internal Revenue
Service has approved tax exempt charitable educational scientific not-for-profit 503 (c) (3)
association status for IPBN. We appreciate everyone who has helped get this new
organization up and running.
The IPBN network is coast-to-coast and we have a couple of supporters in Canada. Look
out Mexico, we seek readers - and translators - everywhere possible. Latin America, with
volunteer help we‟ll be on the way soon as possible. We have a Brazilian relative who
may give us some advice in Portuguese. Our IPBN Board of Advisors is multi-ethnic,
multi-cultural and includes a bus driver along with several healthcare specialties. More
nice people serving nice people.
Check out the IPBN website. WOW. Our first reaction was: “LOVEIT!” A
former secretary faxed, “I love your website!” (She sent us two packets of fennel, one of sunflower seeds and a certificate for two weeks of lessons at Arthur Murray Dance Studios). She‟s full of life and so is this website. It has color and real action. Plant pictures, plant text and plant people. The designer, a new father in Maryland, advised “Hold onto your seat.” He sought to create the “hottest vegan site on the web.” How‟d he do? It‟s lively and freely accessible globally through the internet at: http://www.plantbased.org anytime. Also visit the linked sites which are provided to expand
your horizons conveniently. Enjoy.
In March we‟ll host a visitor (28) from the Tartar republic whose wife says of our vegan
food “It will be good for him.” Victor Peppi wants to learn about “health foods” and we‟re ready for him. In the same month we‟ll intermittently feed a Russian (50) “vegetarian.” Pray for them. Send letters of condolence, for we are going to overfeed and entice them to try every vegan food choice, visit every vegan restaurant, loan them every vegan book and tell every vegan joke we know of. They‟ll have stories to tell about
nutraceuticals, phytonutrients and funny Americans to tell when they return to their homes in April. Maybe they‟ll translate issues of PBN into Russian and Tartar. We aim to entice
them into return visits and probably they‟ll want to learn what‟s going on where you live. Your letters will be relayed to them.
Oh, life is good. We thoroughly enjoyed the people, programs and food at Whole Foods EXPO-East in Baltimore, Maryland in October; D.C. VegeFest and Vegetarian Union of North America meeting in Arlington, Virginia as well as Boston Vegetarian Food Festival in November; January meetings of Vegetable Growers Association of New Jersey, Pennsylvania Vegetable Growers Association, Pennsylvania, Maryland and New Jersey Fruit Growers Association, and North American Bramble Growers Association in Hershey, Pennsylvania. Friends keep us posted on the goings on in Amarillo, Texas where we are headed in late February. We heard there was a huge vegetarian conference in Las Vegas, but know no details of it. Can you educate us regarding this and other gatherings of importance? Though we can‟t be everywhere, we‟ll go wherever we can and know that along with us, you and others will be looking out for and representing plant based nutrition at most of the get togethers on this continent. Maybe we can meet in July at the American Vegan Society and North American Vegetarian Society annual conferences in Oregon and Pennsylvania.
Meanwhile, let‟s plant gardens where there haven‟t been any and grow edible plants for
our personal nutritional improvement as well as surplus to give away. Besides love, is there a better gift than food? Vegetables, fruits, berries, nuts, roots, tubers, grains, grasses, leaves and herbs are even finer when shared.
This issue is loaded with information we hope interests. Gleaned from a seven foot pile of reading material, it‟s selected and phrased in hopes of interesting and leading you into still further adventures with plant based nutrition. Thank you for helping birth IPBN.
PLANT BASED NUTRITION, WINTER 1998 2
Peace and love to each of you,
Jim and Dorothy
HEIRLOOM VEGETABLE GARDENING, A Master Gardener‟s Guide to Planting,
Seed Saving, and Cultural History (New York: Henry Holt and Company, 1997. 430 text pages plus 24 in full color. $45.00 U.S.)
This is an outstanding contribution to plant knowledge and understanding by seasoned
author William Woys Weaver who lives at Roughwood, formerly an 1805 tavern and
surrounded by plants in raised beds and a greenhouse, nearby in Devon, Pennsylvania.
The pictures alone are worth the price - photographs, historic woodcuts and etchings
portray heirloom vegetables along with scientifically accurate descriptions keyed to related
text. This is an integrated handbook, well edited for practical use. It‟s easy to read and
fascinatingly woven with stories, illustrations, references and recipes blended perfectly.
He gives histories of each heirloom vegetable in his collection and provides “commercial
seed and plant stock sources. His citations cover the history of plant literature beginning
with Mattias de l‟Obel. Plantarum seu Stirpium Icones published in Antwerp, Belgium in
1591. The most recent citation is 1996. A professional chef, food researcher and
connoisseur, Will Weaver writes beautifully. He offers recipes from the past and describes
each vegetable lovingly. From a boy gardener provided by his grandfather with small tools
and heirloom vegetable seeds his Mennonite ancestors brought from Europe centuries ago,
this master gardener is also a master teacher. His mission in life is to save the
irreplaceable diversity yet present in our declining plant stock. Yes, unless we save the
genetic material in these heirloom seeds, much and eventually most of the ancient variety
will be gone forever. Let‟s join Will Weaver‟s crusade and preserve heirloom vegetables.
Every local library should have this reference on the shelves, each gardener a copy in hand
and plant eaters will relish this guide. Our advice is that one buy several copies for this is
a treasure book in the plant based nutrition library and suitable for gifting at any season.
Looks good, feels good, reads good. Great book.
Where do I get calcium, iron, protein and Vitamin B12? Plant sources suffice. Really!
JUICEMAN IS 75
“Kale, Broccoli and Greens” to prevent or slow osteoporosis, “”carrot, apple, ginger
[root] and parsley” for high cholesterol, he lists all the major diseases along with
vegetables and fruits which his research indicates have positive effects on them. Recently thJay Kordich “The Juiceman,” enjoyed his 75 birthday in January 1998, “televised before a
PLANT BASED NUTRITION, WINTER 1998 3
live audience.” We were moved. He looked good in the 1950s when we first saw him and
he may be even fitter today. “I wouldn‟t be alive right now” without “juices” he says.
“When they go in my body, BINGO!” “Pure energy.” “It‟s enzymes that stimulate the
bowels.” We believe him, having bought our first juicer (a used ACME) from ageless
neighbors across the alley in Salt Lake City in 1959. Since, we wouldn‟t be without some
kind of juicing machine. THE JUICEMAN is excellent for separating pulp and juice. With
literature it costs $198.00 U.S. For further information call 800-313-2400 or write Box
380, Mt. Prospect, Illinois 60056. A friend who works night shift at IRS and runs
marathons raves about this machine. His Mother likes it too, and they both claim
improved health as a result of regular “juicing.” They were healthy before, now they
bounce and glow. They‟d dance your legs off and smile all the time. It‟s the
“electrolytes” “nutrients according to Jay Kordich. HAPPY BIRTHDAY JUICEMAN!
Take good care of your 11 year old child and invite us all to the party when you reach
DR. JENSEN APPROACHES 90
We met juicing therapy advocate Bernard Jensen, Ph.D. last March at the annual WHOLE
FOODS EXPO at the Doubletree Hotel in Philadelphia, sponsored by the Center for
Advancement of Cancer Education.
Dr. Jensen was ebullient, bouncy and he glowed. Immaculate. Not everyone looks good
in a lavender suit, but he was radiant.
The sum and substance of his message was that he‟d been wrecked along with his car, was
wheel chair bound, suffered cancer and declared imminently dead. Then he remembered
that he should be taking his own advice. So he “lived on carrot juice” and experienced
diverse healing including cancer remission. After all, he has a Ph.D. In Clinical Nutrition
and should be eating properly - especially at his age. Nearly 90, he‟s prudent to be following the counsel he first espoused in the 1920s. We believe he‟s still alive and
enjoying life in Escondido, California.
This giant in the common sense health improvement movement recommends that you take
care of yourself wisely. Juicing THERAPY, Health Through Nature‟s Most Natural Methods -The Ulitimate in Nutritional Excellence, Extending a helping and for greater
self-help health care and the pursuit of happiness (1992) is but one of his nine books
currently in print and available through your health food store or directly from Dr. Bernard
Jensen, 24360 Old Wagon Road, Escondido, California 92027.
Dr. Jensen maintains a traveling and speaking schedule which few could maintain. Maybe
you‟d like to meet him too. Really a sweet man.
PLANT BASED NUTRITION, WINTER 1998 4
Where do I get calcium, iron, protein and Vitamin B12? Plant sources suffice. Really!
Mad Carrot Disease?
“We are either part of the problem or part of the solution” according to Howard Lyman
who spoke last July at the North American Vegetarian Society SUMMERFEST in
Johnstown, Pennsylvania. Believing him to be the latter, members of the International
Vegetarian Union (IVU) elected him president and sent him off to Italy to meet with
fellow plant eaters there. Lately, he‟s in Amarillo along with Oprah Winfrey and a cast of
thousands seeking truth through the legal system of Texas. Fortunately, there‟s a fine
health food store and restaurant there. It‟s been serving the “Panhandle” with “whole
foods” since 1947. For extensive information on the “Oprah Case” look at these websites:
and check in regularly for updates. If the law were followed in Texas, Governor George
Bush Jr. would have to arrest his father for any disparaging comments regarding
broccoli…. Already a USDA official in the role of witness for the prosecution has
“broken down in tears” on the stand, “apologizing” for what some felt might have been
“racist” testimony. Is this a litigation about “food defamation” or what? Get out your
copy of the United States Constitution, read up on the First Amendment and be careful
when driving through the Lone Star State and eleven others who have similar “food
Correspondence to Howard may be addressed to his office at the Eating With Conscience
Campaign, Humane Society of the United States, 700 Professional Drive, Gaithersburg,
Maryland 20879. Recorded messages may be left at TEL: 301-258-3051.
We appreciate his role playing martyr to restore sanity and humor. “If this wasn‟t so serious, it would be funny,” we‟ve heard him say. Indeed. Costly, it could get dangerous
too. Suspending the First Amendment is serious business, but some do try to do that.
There are some who want freedom for themselves, but not for others. Vigilance is
warranted. Keep in mind that most Texans and almost all Amarilloans are Constitution
loving good citizens, nice neighbors and Oprah has said, great “hosts.” She‟s met nice
“people.” This comic opera can turn out well if law and reason prevail. Here‟s an
opportunity for education.
***** PLANT BASED NUTRITION, WINTER 1998 5
The Vita-Mix Super 500
Total Nutrition Center
Not a blender, not a grinder, not an extractor. The Vita-Mix is in a class by itself, as
always. No other machine does all this: n juice, cook, freeze, chop, puree, mix, grind and
knead, blend, crack and then clean itself. Would you ask for more? Well, it also whirls
kitchen wastes into a slurry for use in composting, either to pour on your compost pile or
directly at the base of plants. Roses and tomatoes fed this slurry can produce maximally.
It also looks good. Solid.
Every kitchen needs one.
Though it seems expensive, when one first looks at the cost, this is a once-and-done long
To obtain The Vita-Mix Super 5000, call the manufacturer: 800-VITAMIX (800-2649)
or write Vita-Mix Corporation, 8615 Usher Road, Cleveland, Ohio 44138. They‟re nice
people who will treat you right. If you‟re not ready to buy, request the elaborate full-
color brochure which teaches most everything about using this culinary tool.
We plan to use a Vita-Mix in IPBN food preparation demonstrations, having observed its
outstanding performance in others‟ workshops. An IPBN Charter Member and dealer
friend, Peter Sullivan, in Massachusetts, has recommended that we consider selling these
machines to raise funds for IPBN. (He sells them through his organization: The Healing
Energy Network, 14 Branton Street, Dorchester, MA 02122. TEL: 617-825-7127)
Would members and other readers encourage us to do this? If we sell anything, books or
whatever, will you buy them? Before any such move, we‟d like to have your counsel.
Your views are important to us. IPBN exists for you.
Organic farming and gardening
can be very earth friendly.
TIME TO INVEST?
Which way is the wind blowing? DUPONT has invested over a billion dollars aggregating
plant protein production companies according to The Wall Street Journal, January 2X,
Apparently, leaders of this global corporation have sensed consumer market realities and
are placing their very large bet on soy protein production. Internationally. They‟ve
bought the largest vegetarian entree producer in Great Britain among other capital
placements. Wise move.
PLANT BASED NUTRITION, WINTER 1998 6
Maybe someone left a copy of herbalist Jethro Kloss‟s Back to Eden (Santa Barbara,
California: Woodbridge Press Publishing Company, 1983 ) laying around in the executive reading room.
Imagine. Soymeat. Soymilk. Soycream. Soyogurt, Soycheeze. Soyicecream, Soynuggets, Soygranules, Soyflour, Soypowder. Don‟t forget soy oil, soy sprouts, toasted soy beans and plain soy beans canned, frozen or dried. Soy beans also taste good fresh, picked right off the plant. You might grow one plant in a pot if growing ground is scarce.
Soybeans are protein, mineral and vitamin rich. Most Vitamin E consumers purchase over the counter is squeezed out of soybeans by ARCHER DANIELS MIDLAND, also the world‟s largest producer of textured vegetable protein.
ADM in Decatur, Illinois is a major world producer of Vitamin E. They squeeze soy beans to supply the wholesale market. Others bottle, blend or encapsulated it. One can argue that the best way to get Vitamin E would be to derive it from food and therefore eating lots of soybeans - and wheat which also contains Vitamin E - would be ideal. Affluence and preferences allow us to pay the price of extraction, product refinement, packaging, labeling, advertising and transporting what nature provides cheap in the raw. Popping Vitamin E tablets and also eating wheat and soy beans surely provides plenty of this essential (unless the person can‟t assimilate…).
ADM‟s Dwayne Andreas is said to have served a soy based meal in the 1930s to President Franklin Delano Rosevelt and his guests in the White House. “When you want to feed the world,” Andeas is reported to have said to the president, “we are ready.” Andreas and ADM have been at ready over fifty years.
Wasn‟t it Michigan farmer-industrialist Henry Ford who introduced commercial soy bean
production in America to build soil and provide human food? Soy based cars? Didn‟t John Harvey Kellogg, M.D. research, write about and serve soy based products at his Battle Creek, Michigan sanitarium around a century ago? What did George Washington Carver have to say about soy and other legumes in nutrition? For how many thousand years have soy beans been harvested in Asia and been concocted into diverse food products?
Finally, soy beans are All American food now. They‟re accepted in this new era with its
rapid population growth, dynamic urbanization, educated affluence and increased nutrition awareness. We are observing almost overwhelming sales growth of soy and other plant based products and the consequent attraction of corporate investments in an expanding market.
Word is getting around. Healthy foods are profitable, as well as the only ones worth producing. Welcome DUPONT to the family of plant based nutrition product producers. If DUPONT makes vegetable protein foods, who will package them and in what?
PLANT BASED NUTRITION, WINTER 1998 7
They already wrap a great amount of food. As their advertisement writers put it, “The tongue has 20,000 highly sensitive taste buds. Packaging made with DuPont Surlyn [a trademark registered packaging resin] keeps food fresh.” We thought the see through film was just plain plastic.
“Better things for better living. Who will be next?
EXXON! Their 1997 Annual Report suggests those clear bags which hold salad greens at
the market are polymers which have properties somewhere between plastic and rubber. These new packaging films must control the respiration rates and maintain proper humidity for the produce they contain. Whereas live plants absorb carbon dioxide and exhale oxygen, uncovered cut vegetables at room temperature consume oxygen at a high rate, speeding their own decomposition. Since each vegetable, appropriately humidified breathes in and out at a different rate, bag makers must match the oxygen-carbon dioxide rates of the particular vegetable blend and volume. Food scientists and polymer scientists have worked together many years to perfect the current freshness retaining produce packaging films and bags.
Vegan IPBN enthusiast Maida Genser in Michigan, where so much sound food technology has originated, provided the EXXON report information based on her reading of the company‟s 1997 Annual Report.
If DUPONT can move from specialized package wraps to vegetable protein production, why couldn‟t EXXON move from polymer wrap into quality proteins as well? Rest
assured their thinkers are aware of the possibilities. Stay tuned. Big profit opportunities present big challenges and big corporations are in play.
DUPONT. ARCHER DANIELS MIDLAND. CON AGRA. EXXON. These are big
players in the rapidly changing world of plant based nutrition related product design and production.
WHOLE FOODS / FRESH FIELDS stock is up. Surprised?
In this expansion of vegetarian food supplier prosperity, WORTHINGTON FOODS stock is way down. How come? What might WF do to run their stock price back up?
While we are thinking about the business and economic importance of plant based nutrition on the large scale, wouldn‟t it be great to see a huge soy foods processing plant in Amarillo, Texas. The soil around there grows great wheat, soy and other beans, corn, potatoes, onions, carrots, pretty much every other vegetable as well - and even pecans….
Arrowhead Mills in Deaf Smith County has done quite well since its start up in the 1950s. There‟s undoubtedly room for more vegan food producers than presently exist on the
Panhandle plains. Chicago investors saw the opportunities and now control Arrowhead Mills. Were ADM and DUPONT, among other giants, to invest in vegetable protein production in the breadbasket between Amarillo and Lubbock, well, the world would be a better place.
PLANT BASED NUTRITION, WINTER 1998 8
There are vegans and vegetarians all over the area. Perhaps they‟ll organize and work
with economic development councils in expanding plant based nutrition product
development on the Llano Estacado. It‟s time.
There‟s already a Texas Vegetarian Society centered on Austin. Presumably, Houston,
San Antonio, Dallas and Fort Worth also have organized vegetarians and vegans. A
Texas Panhandle-Plains Vegetarian Society could probably help move things in further in a
positive direction for human health. Wouldn‟t the participants get healthier and have fun?
Cowboys and cowgirls slipping down the food chain and sidling up to the plant based
nutrition trough with mammalian cousin cows. Soy products build strong bones and
muscle, always did….
For current information on soy economics, contact the Soy Protein Council, 1255
Twenty-third Street, N.W., Washington, District of Columbia 20037, TEL: 202-467-
6610 and ADM, Box 1470, Decatur, Illinois 62525, TEL: 800-447-2302
The simplest truths often meet the sternest resistance and are slowest in getting general
CAROB FUDGE MALLOW
This is a simple recipe which requires no cooking. Grace Lefever, of the Pennsylvania
Natural Living Association, taught it to us as a “Carob-flax brownie” concoction. It was
beautiful and surprisingly tasty. We experimented with variations and came up with the
following formulation, a new name and various adaptations.
Berkeley nutritionist Clara Felix had taught us the virtues of flax seeds in the early 1980s,
we‟d been eating them since the 1930s but didn‟t know how the omega 3 fatty acids build
health. We enjoyed the benefits, but didn‟t know why. Now we recommend flax seeds to
everyone who will listen, and here‟s an example of one of the ways we use them.
In a blender (or Vita-Mix) combine water and flax seeds until a gooey mass is formed
which holds together and could be spread out as fudge on a plate. Don‟t remove the
product from the mixing container, but now add carob powder to taste, then do the same
with maple syrup, Succanat or whatever sweetener you have handy. Taste, mix, add more
water, flax, carob, sweetener as you wish to produce a flavor and texture you‟ll accept as
PLANT BASED NUTRITION, WINTER 1998 9
Spread the stuff on a smooth surface, we use a plain white dinner plate. Smooth it to a uniform thickness between a quarter and half inch. Tuck in the edges neatly, use a wet paper towel to wipe off the smudges. Let it air dry until pieces can be cut and picked up.
Eat a reasonable amount knowing the flax is rich in fiber and essential fatty acids including omega 3. Here‟s a nutritional bonanza in what appears to be simple fudge.
We roll it in balls and let them dry, sometimes roll these in chopped walnuts, peanuts or sesame seeds. They can also be rolled in coconut shreds or date sugar, cinnamon can be added if you wish.
This process of making carob fudge mallow is an adaptation of a basic goo which we used to add to baked good recipes as a “substitute” for the little white things stolen from hens. In 1979, realizing these capsules were in fact liquid chickens, we never touched them again and have since found happiness with flax goo. Initially, we blended flax seeds with orange juice, made the slurry to an appropriate consistency and never had a failure. At the time we were in a bran muffin phase and never heard criticism of our orangy, flaxy, bran loaded offerings. At bake sales, they went first.
For years, we‟ve wondered why everyone doesn‟t use pureed flax seeds, and the many other substitutes which work well in baking. We concluded, nobody told them yet. So here‟s our introductory lesson.
By the way, chickens, chicks, hens and roosters, thrive on flax seeds and so will you. We chewed them along with the horses we were feeding in childhood. There was no doubt about it, horses relished them and so did we.
After decades of using flax slurry in baking, we had the good fortune to meet Grace Lefever, at a PANLA Conference workshop in August, 1997, and started making her “carob brownies.” She adds cashews and coconut for a memorable delicacy.
Then Mort and Maida Genser, vegan friends living near Detroit, wanted to know how to puree the flax seeds, having learned a coffee grinder produced
only…granules…. Fearing maybe we‟d lost the spirit, to the kitchen we went, playfully that day, and whipped up proof that water and flax seeds alone produce a fine goo for baking. Rather than compost the replicated research findings, a touch of carob powder and Succanat (crystallized raw cane sugar juice) were added so we could try the stuff on an IPBN medical advisor, David Mattingly, D.O. who reviews our ideas. “Can I use this
recipe in food demonstrations for overweight patients?” he asked. “Of course,” we replied, “you can use us as demonstrations also.” To tantalize the doctor, we put some of the carob flavored and Succanat sweetened pureed flax seed goo in a bowl with strawberry Rice Dream. We‟d discovered what we felt was a nutritionally sound new version of the old hot fudge Sunday. Before we quit he was eating carob fudge mallow balls rolled in sliced almonds, and others with walnut halves hidden inside. “This is the
best,” he exclaimed. A new food was born. We liked it.
PLANT BASED NUTRITION, WINTER 1998 10