THE VEGAN NEWS
THE VEGAN NEWS
The Vegan News is written and edited by P M Lloyd. Please e-mail your contributions to the editor at: pauline@bury-rd.demon.co.uk or fill in the form provided.
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Recipe of the MonthNote: This sauce can be modified fairly easily. If you prefer a thinner sauce reduce the amount of cornflour used. Alternatively, increase the amount of carob powder if you prefer a stronger flavour. Or for a change, try replacing the carob powder with a small pinch of turmeric. This is a cheap and easy waying of making custard!
January
Product Review Hempshak's Hempseed Oil Soaps
I tested Hempshak's wild raspberry soap which has a pleasant smell and is a nice delicate creamy-pink colour, making it look almost good enough to eat! Made from organic hempseed oil and other natural ingredients, Hempshak's wild raspberry soap lathers up well and leaves the skin feeling soft and smoothe. Hempseed oil soaps are available in eight different varieties including natural, exfoliating, avocado and cucumber, lemongrass, wild raspberry, sandalwood, t-tree and sweet orange. Each soap costs just £1.15. The soaps are BUAV and Vegan Society approved and can be ordered from: Hempshak Supplies, 41 Dogpool Lane, Birmingham, B30 2XN. (For more information e-mail: hemp.shak@virgin.net
If you would like to order a keeper, or if you would simply like more information on this product e-mail: irena@menses.co.uk, or write to Irena at Menses, PO Box 616, Bristol BS99 5UN. You can also find out more about this product at the Menses website.
Essential Fatty Acids (EFA)There are two essential fatty acids:
Essential fatty acids are needed for the proper functioning of the human body. They are said to be 'essential' because they are required by the human body, but because they cannot be made in the body we have to obtain a regular supply of them from our diet. EFAs are generally considered to be 'healing' fats because they appear to offer some protection against many of the degenerative diseases which are so common in Western society.
Omega-3 Fatty Acids
LNA, as already mentioned above, belongs to the omega-3 group of fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are also omega-3 fatty acids. However, DHA and EPA are not classified as essential fatty acids because they can be made in the human body from alpha-linolenic acid, providing sufficient LNA is present in the diet. Omnivores can usually obtain enough EPA and DHA directly from their diet, as long as they regularly consume some high-fat, cold water fish such as salmon, trout, mackeral or sardines. Vegans obviously can't do this and have to make their own EPA and DHA from scratch. They do this by converting alpha-linolenic acid obtained from the plant foods in their diet.
The fish oils, EPA and DHA, have been shown to have many beneficial effects - reducing the likelihood of atherosclerosis, heart attacks and strokes, reducing blood pressure and even lowering triglyceride levels by up to 65%. But as non-fish eaters, vegans don't need to miss out on these benefits! All we need to do is to make sure that we include some good plant sources of LNA in our diet on a regular basis. For alpha-linolenic acid is the vegan equivalent of fish oil. (See table below.)
EFA deficiency seems to be quite common in affluent societies and it has been estimated that over 90% of the US population may suffer from a W3 deficiency. (In the UK it is thought to be around 80%.) Studies have shown that the tissue content of EFAs tends to be higher in vegans than in omnivores. Which is nice to know because there appears to be a correlation between higher tissue levels of LA and LNA and a lower incidence of degenerative disease. However, although vegans do tend to have a far higher intake of LA than omnivores (between 1.5 and 4 x the average intake), their intake of LNA (omega-3) is about the same. And when levels of EPA and DHA were analysed, they were found to be lower in the body fat, breast milk and platelets of vegans. It is thought that the high food intake of LA, which is typical of the vegan diet, may suppress the rate of conversion of LNA to DHA.
Dr Gill Langley, in her book Vegan Nutrition, recommends that in order to encourage the formation of more DHA and also to achieve a better balance of EFAs in their tissues, vegans should reduce their use of W6-rich oils such as sunflower oil and include more alpha-linolenic containing oils (e.g. rapeseed, soya bean or walnut oil) in their diets.
The Benefits of Alpha-Linolenic Acid
LNA has been shown to:
Good Vegan Sources of EFAs (LNA and LA)
The figures given in the table below were taken from the book 'Fats That Heal, Fats That Kill' by Udo Erasmus (Alive Books, 1993).
The Fatty Acid Composition of Various Seed Oils
| Seed Type | % Omega-3 (W3) | % Omega-6 (W6) |
| Hemp | 20% | 60% |
| Chia | 30% | 40% |
| Flax | 58% | 14% |
| Soya Bean | 7% | 50% |
| Walnut | 5% | 51% |
| Pumpkin | 0-15% | 42-57% |
| Safflower | None | 75% |
| Sunflower | None | 65% |
| Grape | None | 71% |
| Corn | None | 59% |
| Sesame | None | 45% |
The blue section of the table above shows the oils which contain both EFAs. These oils are a good source of LNA. The oils listed in the white section only supply linoleic acid (W6). As you can see the richest vegan source of omega-3 is flax oil. However, studies have shown that prolonged use of flax oil can lead to a W6 deficiency in about 1-2 years. Therefore, flax oil is best used only as a short-term measure in order to correct a deficiency of LNA, or should only be used in small amounts. Hemp oil is generally considered to be a more suitable oil for prolonged use with its more ideal 3:1 ratio of omega-6 to omega-3 fatty acids.
Of course the best possible way to make sure that you obtain enough EFAs is to eat whole, unprocessed seeds whenever possible, rather than consuming oils which after all have undergone a degree of processing. This way you will ensure that your supply of LNA and LA is as fresh as possible and you will also benefit from the fibre, minerals and vitamins present in the seeds. Flax seeds are best eaten ground, because otherwise their tough seed coat tends to prevent the release of their valuable nutrients. If possible, grind flax seeds just before use for maximum freshness. Ground flax seeds can be added to smoothies, juices and cereals. Alternatively, they can be mixed in with yogurt. They are also an excellent way of preventing constipation! Walnuts, tofu, soya beans, seaweeds and green leafy vegetables (e.g. purslane) are also good unprocessed sources of LNA, if you prefer to avoid using oils.
Both LA and LNA are unsaturated fats. Unsaturated fats tend to be somewhat unstable because they contain one or more double bonds. EFAs are, therefore, highly reactive substances which easily form free radicals when exposed to sunlight or oxygen. They are also very easily destroyed by heat. So if you do use an oil as a source of EFAs care must be taken to ensure that the oil is fresh and that it has been properly processed. (For example by using cold-pressing methods.) Buy organic oils whenever possible. Buy your oils in dark bottles from a reputable supplier and store them in the fridge after opening. Buy oils in small quantities and use them up quickly, certainly within 2-3 months. NEVER heat these oils! Use them cold in salad dressings, or add them to pasta, noodles, or steamed vegetables after cooking. The recommended dose of flax oil for healthy people is 1-2 tsps/day. But larger amounts of flax oil are often used to treat degenerative diseases such as terminal cancer, diabetes and cardiovascular disease.
What's
Happening in the Veganic Garden This Month?January is a good month for planning out what you will grow in your garden, organising your crop rotation plans and purchasing any new seeds and other gardening items that you will need next season. I must admit I rather like browsing through seed catalogues at this time of year. It reminds me of the warmer weather and nicer things to come!
Deciding which varieties to grow can of course sometimes be quite difficult. In order to make the selection process a little easier I tend to grow quite a few tried-and-tested old favourites each year - crops which I know will do well in my garden conditions. One such crop is beetroot which never seems to disappoint, another is onions which also seem to do consistently well in my garden. In addition, I always grow plenty of calcium-rich, green veggies each year and a good selection of useful nitrogen-fixing pea and bean crops. However, in addition to growing my usual well-tested varieties each year, I also like to experiment with a few new crops that I haven't grown before. One of my resolutions for the new millennium is to grow more uncommon and heritage vegetables in my garden. (See this month's article to find out why you should do this too!) And after browsing through quite a few seed catalogues I finally decided to grow the following varieties of heritage vegetables in my garden for the new millennium:
(If you wish to order any of the above seeds, then you will find the seed companies' addresses listed in this month's article on Heritage Vegetables.)
By early January you also need to complete orders for any seed potatoes, shallots, garlic and onion sets that you require. And don't forget that it's still possible to plant out new fruit bushes and trees this month, so now's the time to visit your local nursery and find out what's on offer. (You will find more information on planting fruit trees in the gardening section of last January's issue.) Garlic cloves can also be planted in January/February. Try Printanor. This variety of garlic grows well in the UK and can be obtained from the Organic Gardening Catalogue.
Leeks, Brussels sprouts, winter cabbage (e.g January King), kale and Jerusalem artichokes.
Greek Animal Rescue
Stray cats and dogs are a common sight in Greece as here cats and dogs are rarely neutered. The average lifespan of a stray cat or dog is under two years! Many of these strays are deliberately poisoned. And many are run over by cars, or die of dehydration, starvation or disease.
Greek Animal Rescue (GAR) is a small UK based charity, founded in 1989 by Vesna Jones, in order to alleviate the plight of these animals in Greece. GAR rescues injured and abandoned stray dogs and cats. It promotes and undertakes neutering and funds an animal sanctuary in Markopoulo. It urgently needs money and volunteers.
If you would like to support their work, then please send cheques payable to GAR to: 69 Great North Way, Hendon, London NW4 1PT. In return, you will receive a copy of their newsletter three times a year.
Also if you have any unwanted (or broken) gold and silver jewellery, then please send it to GAR who will sell it in their shop in Dolgellau to raise funds. Volunteers are also needed to work at the shelter in Greece for 2-6 month periods, or longer. Volunteers should be over 21. More information can be obtained from Vesna (Tel: 0181 203 1956) or from Patrick (Tel: 01865 723 105). You can also obtain more information by e-mail from: gar-uk@dial.pipex.com or by visiting GAR's website.
Christmas Quiz ResultsCongratulations to Mel King of Petersfield who was the lucky winner of this year's Christmas Quiz! Your copy of Vegan: The New Ethics of Eating is one its way and hopefully you should receive it in time for Christmas!
The correct answers to the quiz were: 1C, 2B, 3B, 4C, 5D, 6D.
Other
Interesting WebsitesAn excellent site and a particularly good starting point for obtaining information for the new or intending vegan. You can now visit their online shop or become a member.
Organic versus Conventional Agriculture
Vanessa Clark looks at the question of how vegan organic agriculture really is. You may like to read her opinions on this matter.
Useful if you are looking for vegetarian recipes which use seitan!
A useful guide for any vegan thinking of taking a trip to India or Nepal. Includes some Tamil and Hindi vegetarian-related words.
This website is produced by the author, Joanne Stepaniak and has recipes, details of Joanne's books, a questions and answers section and a discussion board. Well worth a visit.
Heritage Vegetables by Sue Stickland (Gaia Books Ltd, 1998)
Help to protect our vegetable heritage! A clear and comprehensive account of why our heritage vegetables are in danger of disappearing. And why it's so important that they don't! This book also contains a detailed directory of heritage vegetables and advice on how to save your own seed. At the back of the book there's a useful list of heritage seed suppliers and heritage organisations, both in the UK and abroad. Lovely colour photos throughout the book.
Heritage Vegetables is available from The Organic Gardening Catalogue for £15.50. To order a copy write to: The Organic Gardening Catalogue, Riverdene Business Park, Molesey Road, Hersham, Surrey, KT12 4RG. Or phone: 01932 253666 for a catalogue.
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January
Book Review