Health Journal Online

Tag: Celebrating

  • Celebrating 10 years of the DC Podcast

    Celebrating 10 years of the DC Podcast


    Ten years ago, the Dietitian Connection (DC) podcast started with a simple idea and a big belief in the power of dietitians. This month we’re celebrating 10 years of the DC Podcast with a very special reflective episode.

    Back in January 2016, DC was a community of just over 4,000 members, supported by a small group of passionate volunteers. Today, it’s a global network of 57,000 dietitians, backed by a dedicated team across Australia and the US.

    In this anniversary episode, Maree Ferguson is joined by Kate Agnew (one of DC’s early contributors), to reflect on what’s changed over the past decade. From the evolution of dietetics and technology (including the rise of AI), to leadership lessons, personal growth, and building connection in a virtual world.

    It’s a conversation about courage, community, and what’s possible when you’re willing to start before you have all the answers.

    Hosted by Maree Ferguson

    Biography

    Dr Maree Ferguson founded Dietitian Connection in 2012. Maree is an Advanced Accredited Practising Dietitian, Fellow of the Academy of Nutrition and Dietetics, and is an internationally renowned nutrition and dietetics expert. She was previously the Director Nutrition and Dietetics, Princess Alexandra Hospital. Prior to this, Maree worked at an international medical nutrition company in the United States. She has held leadership positions both within Dietitians Australia and the Academy of Nutrition and Dietetics. Maree developed the Malnutrition Screening Tool to identify patients at risk of malnutrition. Her innovative malnutrition screening tool has been implemented in many hospitals worldwide.

     

    Kate Agnew is an Accredited Practising Dietitian (APD) and Account Director at Dietitian Connection, known for her work across health communications, compliance and marketing. With a Master’s in Dietetics and further training in Marketing and Brand Management, she has spoken at national and international conferences and received Dietitians Australia’s Young Achiever of the Year award (2023).


    In this episode, we discuss:

    • How dietetics and technology have evolved

    • Lessons from a decade of leadership and growth

    • Navigating career, life stages, and self-trust

    • What’s possible next — for DC and for you

    Additional resources

    Click here for 20% off Nutrition Therapy for Fertility. Use the code DIETITIAN and enrol before 13 March 2026.

     

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • Celebrating Native American Heritage Month with Chef Lois Ellen Frank, Ph.D.

    Celebrating Native American Heritage Month with Chef Lois Ellen Frank, Ph.D.

    In honor of National American Heritage Month, we are thrilled to share Chef Lois Ellen Frank’s Navajo Minestrone Soup with you. 

    For more about Chef Lois, check out this interview.

    “Navajo Nation President Jonathan Nez and First Lady Phefelia Nez have been vocal proponents of healthy eating. President Nez found that plant-based eating shortened his recovery time after long-distance runs and helps him to maintain his weight loss. First Lady Nez provided us with one of her family-favorite soup recipes that we modified. We used the modified version for a course called Native Food for Life Online, offered through the American Indian Institute (AII) and the Physicians Committee for Responsible Medicine (PCRM). Minestrone is its Italian name, but the ingredients in this soup originated in the Americas. Chef Walter Whitewater said that growing up on the Navajo Nation, he used to harvest wild onions, carrots, garlic, and spinach. With the addition of frozen corn, canned beans, and zucchini squash, as well as the pasta, all foods that most community members have on hand or receive as part of the Food Distribution Program on Indian Reservations (FDPIR), our version of this recipe is a favorite of Chef Walter. Serve with No Fry Frybread, No Fry Blue Corn Frybread, Homemade White Corn Tortillas, or Blue Corn Tortillas.” – Chef Lois Ellen Frank

     

    Navajo Minestrone Soup

     

    Ingredients

    Makes approximately 4 quarts

    2 cups cooked whole-grain pasta, such as mini farfalle (bow-tie pasta), penne, or elbows (approx. 1 cup uncooked)

    1 tablespoon bean juice or water

    1 small yellow onion, diced (approx. 1 cup)

    3 carrots, peeled, cut into ⅛-inch-thick sticks, and halved into half-moon slices (approx. 1 cup)

    2 stalks celery, sliced (approx. 1 cup)

    ½ cup frozen sweet corn kernels

    1 tablespoon roasted garlic 

    1 zucchini, cut into ½-inch cubes (approx. 1 cup)

    1 (15 oz.) can diced tomatoes, organic and no salt added, if possible

    2 tablespoons tomato paste

    1 cup spinach, fresh or frozen

    5 cups water

    1 (15 oz.) can dark red kidney beans, drained and rinsed (approx. 1½ cups)

    1 (15 oz.) can pinto beans, drained and rinsed (approx. 1½ cups)

    1 tablespoon fresh basil, finely chopped

    ½ teaspoon fresh oregano, finely chopped

    ½ teaspoon fresh thyme, finely chopped

    2 teaspoons New Mexico red chile powder, mild

    1 tablespoon flat leaf parsley, finely chopped

    ¼ teaspoon black pepper, or to taste (optional)

     

    Instructions

    In a large, cook the pasta according to the package directions. Remove from heat, drain the cooking water, rinse with cold water to stop the pasta from cooking, and set aside.

    In a separate soup pot, heat the bean juice over medium-high heat until hot but not smoking. Sauté the onion for approximately 4 minutes, stirring occasionally to prevent burning. Add the carrots and the celery, and cook for an additional 5 to 6 minutes, stirring but letting the vegetables begin to caramelize. Add the corn and cook for another 2 minutes, stirring once to prevent burning. Add the roasted garlic and cook for another minute, stirring constantly to mix the garlic into the other ingredients. (The bottom of your pan will turn brown, and the vegetables should begin to caramelize.) Add the zucchini and cook for another 3 minutes, stirring to prevent burning. Add the diced tomatoes and tomato paste, stirring to completely mix into the other vegetables and deglaze the bottom of the pan. Add the spinach and water and bring to a boil. Then cover, reduce the heat to medium low, and let simmer, covered, for 10 minutes, stirring once or twice.

    Add the canned kidney and pinto beans, stirring them to blend with all the ingredients, then add the basil, oregano, thyme, red chile powder, flat leaf parsley, and black pepper, if using. Return to a boil, then reduce the heat and let simmer for another 10 minutes.

    Taste, season with more of any of the spices, if desired. Add the cooked pasta, stir, and bring to a boil. Cook for an additional 1 to 2 minutes until the soup is completely hot. (Do not cook the soup too long, as the cooked pasta may become overcooked.) Remove from heat. Serve.

    Recipe adapted from Seed to Plate, Soil to Sky: Modern Plant-Based Recipes Using Native American Ingredients by Lois Ellen Frank with Culinary Advisor Walter Whitewater. Copyright © 2023 by Lois Ellen Frank. Published by Balance Publishing, an imprint of Hachette Book Group. All rights reserved.

    You can find Chef Lois Ellen Frank here.



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  • Celebrating Veterans Day with Ronnie Penn

    Celebrating Veterans Day with Ronnie Penn

    We had the pleasure of talking with Ronnie Penn about his military service, his work as a chef and a coach, and what Veterans Day means to him. We hope you enjoy this interview. 

     

    Thank you for your service, Ronnie. We’re honored to speak with you today. Can you start by sharing a bit about your background? What inspired you to enlist, and when did your military journey begin?

    I grew up wanting to serve something bigger than myself, and the Marine Corps gave me that opportunity. I enlisted in 2004 and deployed to Iraq during Operation Iraqi Freedom and to Afghanistan from 2012 to 2014. Later, I served in the Coast Guard as a chef, which opened a whole new chapter in how I looked deeper into nutrition. Service taught me discipline, resilience, and the importance of teamwork—qualities I carry into everything I do today.

     

    How did your time in the military shape who you are today? Is there anything in particular about your service that you would like to share?

    The military taught me to stay calm under pressure and adapt quickly. Whether it was on deployment overseas or working with my shipmates in the galley, I learned how much impact food, mindset, and discipline can have on performance and morale. Those lessons shaped who I am now—not only as a veteran, but also as a coach who helps others take control of their health.

     

    Were there any habits or disciplines from your military experience that helped in your transition to plant-based living or in your work today as a coach?

    Two habits stuck with me: structure and accountability. In the Marines, every detail mattered. That same mindset helps me stick to meal prep, training schedules, and coaching clients. It also made the transition to plant-based eating easier because I was already used to planning ahead and being intentional about what I put into my body.

     

    You’ve spoken about health issues that arose during competition prep, which ultimately led you to switch to a plant-based diet. What symptoms were you experiencing at the time, and what physical or medical changes did you notice after the transition?

    When I was competing in bodybuilding, I pushed my body hard—lots of animal protein, supplements, and restrictive dieting. Over time, I developed digestive issues and constant fatigue. Switching to a whole food, plant-based diet changed everything. My digestion improved, and my energy came back. It was eye-opening to see how quickly the body can heal when you give it the right fuel.

     

    Did you encounter any challenges accessing or preparing plant-based foods during active service? How did you make it work in that environment?

    Back then, plant-based options were limited, especially on deployment. I loaded up on oatmeal, beans, rice, fruits, and vegetables whenever I could, and I had to get creative, too. I learned how to make simple meals with what was available, and that creativity carried into my role as a chef in the Coast Guard.

     

    Were there any particularly memorable reactions from your shipmates or peers when you introduced them to plant-based meals as a chef in the Coast Guard?

    At first, my shipmates were skeptical. But once I started cooking hearty meals, like lentil stews, veggie burritos, or black bean burgers, they were surprised by how satisfying plant-based food could be. I still remember one crew member saying, “I didn’t even miss the meat.” Moments like that showed me how powerful food can be in changing perceptions.

     

    You’ve become a vocal advocate for plant-based eating in high-performance settings. Are there any particular studies or sources that informed or reinforced your choices?

    The work of Dr. Greger and NutritionFacts.org has had a huge impact on me. I also leaned on research from the Physicians Committee for Responsible Medicine (PCRM) and books like The China Study. Seeing the science laid out gave me confidence that a plant-based diet wasn’t just personal preference; it was evidence-based. Also, the Netflix documentaries What the Health and Forks Over Knives were also extremely effective influences.

     

    In your opinion, how can education about preparing whole plant foods be a path forward for people to achieve better health?

    Education is the key. When people learn how to prepare whole plant foods in simple, tasty ways, it removes the intimidation factor. Once they see how it can lower blood pressure, improve energy, and even prevent chronic disease, it clicks. Food literacy is one of the most powerful tools we have for better health.

     

    Please tell us about your online personal training program and app. What inspired you to start these projects, and how do they help you reach more people with your message?

    I started my online fitness coaching because I wanted to reach people beyond the gym. Not everyone can afford a trainer, but most people have a smartphone. Through my training app, I provide meal plans, workout routines, and a grocery list with accountability check-ins. It’s a way to scale what I do—helping people take small, daily steps toward a healthier life.

     

    Lastly, what does Veterans Day mean to you? Is there anything you would like to share with your fellow veterans?

    Veterans Day is a moment of reflection for me. It’s about honoring the sacrifices of those who served, as well as reminding myself to live in a way that makes that service meaningful. I want to encourage other veterans to take care of themselves, not just physically, but mentally and emotionally, too. We served our country; now it’s time to serve ourselves by living healthy and purposeful lives.

     

    To learn more about Ronnie, visit his website: https://www.ronniepenn.com/



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  • Celebrating Food and National Hispanic Heritage Month with Ale Graf

    Celebrating Food and National Hispanic Heritage Month with Ale Graf

    We had the pleasure of talking with Ale Graf about her work, food, and National Hispanic Heritage Month. We hope you enjoy this interview and her recipe for Hibiscus Chamoy.  

     

    As someone who creates Mexican dishes with a plant-based twist, how is food an important part of your culture and how you share your culture with others?

    Food is so much more than nourishment—it’s how we love, connect, and remember who we are. For Mexicans, food is truly part of our DNA. From ancient times, when our ancestors offered food to the gods, to modern-day sobremesas with family and friends, sharing food is how we express love. I grew up surrounded by women who talked about recipes the way others talk about dreams. My mother, grandmother, and aunts were always planning the next meal or discovering a new dish. Now I do the same with my siblings. Even though my food today is mostly plant-based, its essence is the same: to bring people together. Through my recipes, I want to recreate that sense of belonging, of always having enough to share and always leaving room for one more at the table. That’s what comemos means to me. It’s not about nostalgia; it’s about showing what being Mexican really looks and tastes like today.

    When did you start cooking and developing your own recipes? How do you educate people about making beautiful Mexican dishes using plant-based ingredients? Are people ever surprised to learn your recipes are plant-based?

    I started 23 years ago, right after my son was diagnosed with a dairy allergy. That moment changed everything. I had to relearn how to cook. I leaned into spices, explored new vegetables, and discovered different cooking methods. What began as a necessity quickly turned into a passion. I even enrolled in an online course to get certified as a plant-based cook. As my kids grew, so did my curiosity and creativity in the kitchen. Educating others has always been fun for me. I don’t lead with “plant-based” or “vegan”; I lead with flavor. I’ll serve someone a bowl of bean soup, and, after they’ve devoured it, I’ll smile and say, “Congrats, you just had your first vegan meal.” It’s always a surprise for them, and that’s the magic— showing how beautiful, satisfying, and deeply Mexican plant-based food can be.

    What are some plant-based ingredients and/or vegan dishes that you’d like to highlight as part of Mexican food traditions? Anything you’d especially like people to know about these foods?

    Masa, hands down. It’s the heart of so many beloved Mexican dishes—sopes, huaraches, tlacoyos—and it’s naturally plant-based. What I love most is how versatile it is. You can shape masa into antojitos, but you can also use it to make dumplings and cakes, or get creative and reinterpret global dishes with a Mexican twist. Take a good sope and layer it with mashed potatoes or creamy refried beans, top with salsa, guacamole, shredded lettuce, pickled onions—whatever you love. That’s the beauty of Mexican food; it’s endlessly customizable. You can set up a spread with all kinds of toppings and let everyone build their own plate. It’s not just delicious. It’s inclusive, joyful, and rooted in sharing.

    What do you envision as the way forward to encourage people to eat more fruits and vegetables and return to traditional Hispanic eating patterns?

    I think the real barrier is the labels and the absolutes. When we frame eating habits as all-or-nothing, people tune out. But if we shift the focus to just one healthy, vibrant meal at a time—one that’s full of colorful fruits and vegetables that add texture, flavor, and joy—then it feels more approachable and exciting. Traditional Hispanic food already celebrates plant-forward ingredients like chiles, tomatoes, squash, beans, and corn. If we bring those foods back to the center of the plate in a way that feels natural, not forced, people will reconnect with them. It’s about showing how beautiful and delicious these meals can be, not preaching about what they “should” eat.

    What does National Hispanic Heritage Month mean to you?

    To me, National Hispanic Heritage Month is a time to learn, grow, and open our hearts to other cultures. It’s a reminder that the Hispanic community is not monolithic. We come from so many different countries, regions, and traditions, each with its own stories, flavors, and rhythms. This month is about recognizing that richness and also embracing how much we can learn from one another. It’s a time to celebrate our shared values and our differences, and, ultimately, a time to shine a light on how much more we have in common than we often realize.

    Please tell us a little bit about your work and career.

    I’m a published cookbook author and food blogger passionate about creating healthy, plant-forward meals, some Mexican, that bring people together. My journey started 23 years ago when my son was diagnosed with a dairy allergy. That experience led me to explore plant-based cooking, earn a certification, and eventually launch my blog Piloncillo & Vainilla in 2013, followed by Ale Cooks in English.

    I live in Houston with my family, where I continue to cook, create, and celebrate food as the heart of connection.

     

    Hibiscus Chamoy

    Originally published here.

    Ingredients

    2 cups hydrated hibiscus flowers
    1 cup dried cherries or dried cranberries
    3 tablespoons ground chile ancho subs or any other chili powder (or to taste)
    1 tablespoon date syrup or date sugar
    1 cup water or hibiscus water
    ¼ cup lime juice (or to taste)
    Pinch of Tajin (optional)

    Instructions

    1. Simmer the Ingredients: Start by adding the hibiscus flowers, dried fruit, chiles, and date syrup or date sugar to a blender, then add 1 cup of boiling water. (You can use a glass or stainless-steel bowl.)
    2. Blend to Perfection: Blend until smooth. If needed, add ¼ cup water to adjust the consistency.
    3. Season and Adjust: Finish with the lime juice, and add a pinch of Tajin if you’d like.
    4. Store and Serve: Pour into a clean jar, seal tightly, and refrigerate. It keeps well for up to a month in the fridge, so you’ll have plenty of time to experiment with it on different dishes!

    You can find Ale on her blog alecooks.com and piloncilloyvainilla.com, Instagram, Facebook, and Pinterest.



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  • Celebrating Food, Culture, and AAPI Month with Remy Morimoto Park

    Celebrating Food, Culture, and AAPI Month with Remy Morimoto Park

    We had the pleasure of talking with Remy Morimoto Park about food, culture, and AAPI Month. We hope you enjoy this interview and her recipes for Crunchy Pad Thai Inspired Salad and Miso Soup.

     

    Please tell us a little bit about yourself and your work. 

    I am a vegan cookbook author and health and wellness content creator. I started Veggiekins blog while I was in college as a means for sharing recipes and spreading the vegan lifestyle, and it has since turned into my full-time job, which has been absolutely incredible. I’m also the founder of a matcha brand, Frauth. Outside of work, I split my time between New York and Los Angeles, and you can usually find me at a farmers market!

    In your experience, how have you found food to tell a story and shape culture? 

    I think that when you come from any type of culture, food is so important because it’s one way culture is passed down from generation to generation. I think that’s why sharing recipes and passing them down is so crucial for preserving culture. In my Asian cultures––Japanese, Korean, and Taiwanese––I think food is really important because it’s also how we communicate with each other and share love. In our cultures, it’s not quite as common to express verbally that you love someone. We really don’t talk too much about feelings, but we always gather around the table to share a meal as a family and many of our holidays and family gatherings revolve around food. There’s a joke that your Asian parents might not apologize or say they love you, but they will always put food on the table for you or cut up a fruit plate for you to communicate that. So, with that in mind, I think that food is a pivotal part of Asian culture. For me personally, a lot of my memories from childhood revolve around a specific meal or have a specific dish tied to it. Food evokes a lot of really powerful memories, and I think it’s a really great vehicle for storytelling in that way. 

    How do you educate people about the intersection of food, health, community, and culture?

    When it comes to most Asian cuisines, there really isn’t very much dairy, which I think is incredible. It also makes them such great foundations for lots of vegan-friendly options. As well, in my three cultures, there are different types of existing plant-based diets followed by religious groups, for example. I think there is a lot to explore, and the same can be said about most cultures. For example, in Korea, there are monks who eat temple food, which is primarily-plant based; in Japan, the Shojin cuisine is also primarily plant-based; and in China, a lot of Buddhists don’t eat any meat or animal products at all. Additionally, my grandparents always told me that, when they were younger, they primarily ate plant-based––mostly grains and vegetables––because meat and animal products were so expensive and reserved more for the higher classes in society. Nowadays, I think people associate meat with Asian cuisine (e.g., Korean BBQ), though, in reality, a lot of Asian cuisine historically revolved around grains and plants.

    What are some plant-based ingredients and vegan dishes you would like to highlight as traditional to your cultures and/or other Asian cultures? What are your favorites to cook with?

    A plant-based ingredient that I think is essential to Asian culture is tofu, of course! No Asian person is unfamiliar with tofu, and I think that’s incredible because it’s such a great source of plant protein. Rice and other grains are also commonly used throughout Asian cuisines, and some of my personal favourites include tempeh and some of the more unique Asian veggies you wouldn’t typically find at a conventional grocery store (e.g., bean sprouts, bok choy, morning glory, and pea shoots). There’s a great diversity of veggies to choose from in Asian cuisine.

    As a plant-based chef, what do you envision as the way forward to encourage people to include more fruits and vegetables into their diets? 

    One of the things I like to stress the most is that vegetables can be treated with as much care, if not more care, than meat and other animal products. I think a lot of people put in the minimum effort when preparing veggies or may even just eat them raw. When we marinate, smoke, sous vide, roast, or slow cook them, the result is so different. 

    Nowadays, people have developed this hunger for more global cuisines and are more interested in trying dishes from other cultures, which is a great way to encourage individuals to incorporate more fruits and veggies into their diets. When you start to explore beyond just the United States, for instance, and see what the world has to offer, you find that there are so many different types of fruits and vegetables that you can enjoy. Additionally, there are so many more flavor profiles and spice blends to work with to season your vegetables. Keeping it interesting for the palate is so important! 

    What significance does AAPI Month have for you, and how do you celebrate your heritage? 

    AAPI month means a lot to me because I’m not just Asian, but Asian American. I was born in the United States to parents who had already immigrated here and speak primarily English in the house. I don’t feel 100% Asian and, of course, don’t feel 100% American either, so I think that the distinction is really nuanced and makes me feel seen. It’s an incredible sign that people are really embracing others and diversity, which is so important. It’s helped to introduce other cultures to other people and encourage curiosity and hunger for knowledge about others.

    I really celebrate my heritage through food and sharing recipes that feel are authentic to my culture and my Asian-American family. It’s such a treat to be able to share that with others and especially to do that plant-based!

    Please tell us a little bit about your cookbook, Sesame, Soy, Spice, and what inspired you to write it.

    My cookbook was really inspired by my family and my upbringing. “Asian American” is truly the best way to describe my family and the food we eat because we are Asian (and three types of Asian at that), but we are also very much American. Growing up, the food on our table looked like a combination of both western and American foods, as well as the Asian dishes I grew up eating. For example, one thing I love is popcorn, but with Japanese furikake seasoning on top. Sometimes we might sub out chili paste or hot sauce with gochujang, a Korean fermented red pepper paste.

    Throughout my cookbook, I really wanted to emphasize that eating vegan does not mean you have to give up your culture and that it can actually be so much fun reconnecting with your culture through trying to recreate those favorite recipes as vegan. It not only makes living a vegan lifestyle more exciting and inclusive, but also more sustainable because there’s more variety in the foods you eat. When I first became vegan, I thought I could only eat foods like salad bowls, grain bowls, and smoothie bowls. Then I realized that it’s not really a diet but a way of life and that almost any cuisine can be vegan-friendly if you get creative in the kitchen.

    Through the short stories in my cookbook, I also document my journey to becoming vegan and making peace with my relationship with food. I share the story of how becoming vegan taught me compassion and aided in that journey. The process of writing the cookbook was very meaningful to my family because we really got to connect more than ever through food. I would chat with them about recipes from childhood that I wanted to try to recreate, and we would speak on the phone while we were both in the kitchen, trying to work out a recipe. It was a very nostalgic time for me because, often, we’d end up reminiscing about memories from my childhood while cooking.

     

    Crunchy Pad Thai Inspired Salad 

    1 to 2 servings, 10 minutes prep

    For the Pad Thai Inspired Dressing

    • ½ fresh lime, juiced
    • 2 tbsps Umami Sauce 
    • 2 tsps tamarind purée
    • 1 clove garlic, finely minced
    • 1 tbsp rice wine vinegar
    • 2 tbsp cashew butter (optional, for creaminess)

    For the Salad

    • 2 cups shredded purple cabbage
    • 3-4 mini cucumbers, julienned
    • 1 large carrot, juliennned
    • ½ cup chiffonaded radicchio 
    • Handful thinly sliced breakfast radishes 
    • 1 cup shredded green papaya (optional)

    Optional

    • Fresh Thai chili peppers
    • Crushed peanuts to garnish
    • Dried chili flakes to garnish
    • Green onions to garnish 

     

    Instructions

    1. In a large bowl, add all the dressing ingredients, then whisk them together. Adjust to taste. If using cashew butter, you may choose to thin it with 1 to 2 tablespoons of water.
    2. Add all of the salad ingredients to the bowl, then toss, using your hands or tongs to coat the veggies.
    3. Garnish with peanuts, chili flakes, and green onion, if desired.

     

    Miso Soup

    8 servings, 30 minutes prep, 15 minutes cook time, 30 minutes soaking time 

    For the Dashi Broth

    • 10 cups filtered water
    • 5-6 dried shiitake mushrooms
    • 3 kombu pieces (roughly 3 x 3-inches)
    • 1 leek stem, sliced diagonally
    • 1 carrot, sliced diagonally
    • 3 scallions (white parts), halved
    • ½ yellow onion, halved
    • 12 oz firm silken tofu
    • ¼ cup dried wakame

    Other Ingredients

    • 5 tbsps red miso paste
    • 5 tbsps white miso paste

    For Garnish 

    • Scallions (green tops), thinly sliced
    • Ichimi togarashi, to taste
    • Cooked mushrooms (optional) 

     

    Instructions

    Prepare Dashi Broth 

    1. To your cooking pot, add the water, dried mushrooms, and kombu. Let soak for about 15 to 30 minutes. (The longer you soak, the more flavor will be released).
    2. Bring to a boil, then lower the heat to a simmer. Let simmer for 10 minutes.
    3. Add the leek, carrots, scallions, and onion, and cook for another 10 minutes.
    4. Add the tofu, then remove the pot from the heat.

    Re-Hydrate Wakame

    1. In a small bowl, add the dried wakame with enough hot water to cover. Let soak until the wakame is soft to the touch, then drain and set aside.

    Add Miso Paste

    1. In a small jar or bowl, add the red and white miso with a little water. You want to add just enough water so the misos turn into a thin paste. Use a whisk or chopsticks to break down the paste so it’s pourable. 
    2. Add the wakame and the whisked miso to the pot, and gently stir to combine. Adjust to taste.
    3. Garnish with green scallion tops, ichimi togarashi, and cooked mushrooms, if desired.

    For more about Remy, check out her blog, Instagram, TikTok, and YouTube. 



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  • Celebrating Food, Activism, and Black History Month with Jenné Claiborne

    Celebrating Food, Activism, and Black History Month with Jenné Claiborne

    We had the pleasure of talking with Jenné Claiborne about her work, food, Black History Month, and her new cookbook. We hope you enjoy this interview and her recipe for her Amazing Edamame Salad.

    Please tell us a little bit about yourself and your work.

    I am the vegan chef, cookbook author, and content creator behind Sweet Potato Soul. Since 2010, I have been blogging and sharing delicious and nutritious vegan recipes with hungry readers. Committing to a vegan diet in 2011 set the course for my life and career in the best way, and I have never looked back.

    How did you learn how to cook? What is your culinary story?

    I learned how to cook by observing and assisting my grandmother and father in the kitchen. My dad was raised vegan, so I was familiar with plant-based cooking from a very young age. My grandmother is a classic soul food cook, but she made delicious and creative changes to her way of cooking when my family decided to stop eating red meat well before my birth. Growing up, I saw cooking as a way to creatively express love for family and friends, while also nourishing the body. My cuisine has always been inspired by my family, but also by the travels I’ve taken all over the world.

    In your experience, how have you found food to tell a story and shape health, culture, and community?

    Food is truly everything. You are what you eat. Food can tell a story about your origins and culture, your access, your knowledge, and your values. As a vegan who is inspired by soul food, global cuisine, and seasonality, I use food to tell a story of our abundantly beautiful world.

    How do you educate people about whole food, plant-based nutrition, and what do you envision as the way forward to help expand whole food, plant-based options regionally?

    I seek to educate people through setting an example of what a healthy vegan can be. My background is as a private chef in New York City, not a nutritionist or doctor. Without medical qualifications, I find that setting a good example and providing delicious recipes are the best ways I can educate those who are looking for inspiration and guidance.

    As the author of the cookbook Sweet Potato Soul, how would you describe southern flavors and their history?

    I’d describe southern flavors as seasonal, bold, colorful, and delicious. Like everywhere in the world, southern cuisine is very much influenced by what is available in the region seasonally. Traditionally, that meant a lot of leafy greens, whole grains, legumes/beans, and smoked foods.

    What are some of your favorite ways to incorporate these flavors into plant-based dishes?

    I adore classic southern foods and flavors, and they are all so easy to veganize. For example, I grew up eating smoky collard greens, cornbread, sweet potato pie, biscuits, and BBQ. I have found simple and nutritious ways to veganize them all by using wholesome ingredients like smoked paprika, flax egg, non-dairy milk, and mushrooms.

    What does Black History Month mean to you?

    BHM to me is a great time to learn about and celebrate the contributions of Black folks to American culture and institutions. Black people have made so many overlooked contributions, and BHM is a great time to recognize them, especially in the area of food. My favorite example is George Washington Carver, who revolutionized the production and use of peanuts, as well as sweet potatoes (my favorite vegetable).

    AMAZING EDAMAME SALAD

    Makes 2 to 4 servings

    Originally published on Jenné’s website. 

    Ingredients

    • 12 oz bag frozen and shelled edamame (also known as mukimame)
    • 1 cup shredded red cabbage
    • 2 shredded carrots (about 1 cup)
    • ½ red bell pepper, diced
    • 2 scallions
    • ¼ cup fresh minced cilantro
    • ¼ cup smooth almond butter, stirred well
    • 2 tbsp freshly squeezed lime juice
    • 2 tbsp Umami Sauce
    • 2 tsp Date Syrup
    • 1-inch piece fresh ginger, minced or grated
    • 1 garlic clove, minced or grated
    • ½ cup raw chopped almonds

    Note: This recipe has been adapted to meet NutritionFacts.org standards.

     

    Instructions

    1. Bring a large saucepan of water to a boil over high heat. Add the edamame, then boil for 5 minutes or until tender. Drain and let cool at room temperature for 5 to 10 minutes, until the edamame are cool to the touch.
    2. In a large mixing bowl, add the edamame, red cabbage, carrots, bell pepper, scallions, and cilantro.
    3. In a small whisking bowl, combine the almond butter, lime juice, Umami Sauce, Date Syrup, ginger, and garlic. Whisk well until smooth and creamy.
    4. Pour the almond dressing over the vegetables. Toss well to combine. 
    5. Cover and refrigerate the salad for an hour to marinate or serve immediately, garnished with chopped almonds.

    You can find Jenné on her blog, Instagram, and Youtube. Her new cookbook is available wherever books are sold. 



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  • Celebrating Native American Cuisine with Chef Lois Ellen Frank, Ph.D.

    Celebrating Native American Cuisine with Chef Lois Ellen Frank, Ph.D.

    Meet Chef Lois Ellen Frank, Ph.D. We had the pleasure of talking with Dr. Frank about her work, food, and Native American cuisine. Read on and enjoy her recipe for Delicious Pinto Bean and Spinach Tacos.

     

    Please tell us a little about yourself and your work.

    My name is Lois Ellen Frank, and I am a Santa Fe, New Mexico-based chef cooking alongside Chef Walter Whitewater at Red Mesa Cuisine, LLC, a small catering company specializing in Native American cuisine. We focus on Indigenous Cuisine and Cultural Education, and work on the revitalization of ancestral Native American cuisine. We incorporate a modern twist and prepare foods using ingredients focused on health and wellness. Together, we have been working with communities in the Southwest for more than 30 years. Our newest cookbook, Seed to Plate, Soil to Sky: Modern Plant Based Recipes Using Native American Ingredients, was released in the fall of 2023 and focuses on The Magic Eight, eight plants that Native Peoples shared with the world. We also work with the Physicians Committee for Responsible Medicine (PCRM) on The Power to Heal Diabetes: Food for Life in Indian Country program, which uses the ancestral Native American diet for health and wellness in Native American communities throughout the United States to re-indigenize, revitalize, and re-introduce healthy ancestral foods back the diet. (Learn more at www.nativepowerplate.org.)

    Can you please discuss the re-indigenizing food movement in the Native American community? How can this promote better health and wellness?

    By using healthy foods from the ancestral past, including The Magic Eight (corn, beans, squash, chiles, tomatoes, potatoes, vanilla, and cacao), and increasing the amount of plant-based foods in the current Standard American Diet (SAD), the Native American foods movement works towards reclaiming ancestral foods for wellness; revitalizing traditional cooking techniques and recipes associated with them; educating and teaching children, teens, college students, and adults about the importance of traditional foods and the role they play in health and wellness; developing well-rounded culinary professionals in both the theory and technique of cuisine; developing specialized workshops tailored toward individual and group needs that include (but are not limited to) health, nutrition, team-building, youth development, and technical skill enhancement, as well as other social and professional development; creating an awareness of traditional and contemporary Native American culinary customs and technologies that include concepts of sustainable agriculture, health, and nutrition; and emphasizing how the health benefits of an ancestral plant-based diet can improve health and connect community members to healthy ancestral foods.

    Can you please tell us about The Magic Eight? What are they, and what is the history of these foods? 

    The Magic Eight are eight plants that Native Peoples gave to the world: corn, beans, squash, chiles, tomatoes, potatoes, vanilla, and cacao. Prior to 1492, these plants existed only in the Americas. Once these plants were introduced to cultures of the world outside of the Americas, their cuisines were changed forever. And these eight plants, now found in almost every cuisine all over the world, are inherently Native American, an important part of our cuisine, and the foundation to the foods we cook at Red Mesa Cuisine. Think about this: The Italians didn’t have the tomato until after 1492. The Irish didn’t have the potato. In Britain, they had fish, but no chips. The Russians didn’t have the potato, nor did they have distilled spirits from the potato. There were no chiles in any East Indian cuisine dishes, including curries, and no chiles existed in any Asian cuisines at all. As a matter of fact, chiles weren’t introduced into South Asia until the 1500s when they would come to dominate the world spice trade in the sixteenth century. Vanilla and cacao weren’t used in any confection dishes prior to 1492. The world cuisines as we know them today were completely different!

    How were these Magic Eight foods used in Native American cuisine historically versus in modern-day cuisine?

    These foods were used in a variety of ways. Corn, beans, and squash were (and still are) often served together. Chef Walter thinks of them as a family. They are grown together and eaten together. Chiles, tomatoes, and potatoes were also often used together in the past, as they are today, as their flavors work well together and they are nightshade plants. Vanilla and cacao are considered to be the sweet sisters and are often paired together. In our cookbook Seed to Plate, Soil to Sky, we have shared some very traditional ancestral recipes featuring these eight amazing plants and introduced some new and creative ways to eat them in both savory and sweet dishes.

    Is there a way that local food systems can be better supported so more of these plants can become cultivated and accessible?

    We are very blessed in New Mexico. There are lots of farmers in Northern New Mexico where I live, and they grow many varieties of corn, beans, squashes, chiles, tomatoes, and potatoes, so it is easy for someone living here to purchase many of these plants and incorporate them into their diets. It’s also easy to grow your own garden here, even in a small space. Buying from the local Santa Fe farmers market helps to support the farmers and perpetuate the growing of these important crops. And, more and more Native American communities are implementing gardens for their community members and growing traditional varieties of these amazing plants, making these foods accessible and affordable to those who really need them. Programs such as WIC, SNAP-Ed, and FDPIR are including New Mexico-grown produce as part of their distribution programs, and Chef Walter and I are working hard to teach people how to use the plants in delicious and nutritious dishes.

    Are there other lesser-known plants that are used in Native American cuisine that you would like to highlight?

    Native American cuisine is regional, so a plant that is common to one community in one region of the United States might not be common in another. It also depends on what grows in each region. For instance, wild rice grows in the lake regions and is a very important and sacred food to the communities living there. Where I live, wild plant foods play an important part of the diet. I love to eat wild lettuces and spinach, wild purslane, and edible flowers. There are many herbs from this region that play an important part in this cuisine––both wild and cultivated plants. I think the more plants, the better. I love plants, and Chef Walter and I try to honor the plants and eat seasonally when they are available. We also use culinary ash to increase the nutrients and minerals in some of our corn dishes.

    What does Native American Heritage Month mean to you?

    That’s a tough question. Food to me is medicine. I try to practice gratefulness and appreciation for the bounty of foods and plants in my life everyday––not just one month a year. But, if people can appreciate the plants that Native Americans shared with the world and honor the Native American contribution to the foods we eat every day, then that makes me happy. Many people are unaware of the contribution Native Peoples have made to the foods we eat each day, including corn, beans, squash, chiles, tomatoes, potatoes, vanilla, and cacao. When these foods are prepared in a healthy way and the Traditional Ecological knowledge (TEK) surrounding these plants is revitalized, then so is everything associated with them. And when people are fed these foods, they are nurtured, and the knowledge and importance of this ancestral knowledge is honored.

    Delicious Pinto Bean and Spinach Tacos

    This recipe, adapted from Seed to Plate, Soil to Sky, is a wonderful combination of fresh spinach greens sautéed with cooked beans. It is easy to make for a healthy and nutritious meal. I use organic spinach, which is now readily available, and if I don’t want to cook a whole pot of fresh beans, organic canned pinto beans from the grocery store.

    • 2 teaspoons of Roasted Garlic (approximately 8 cloves)
    • 3 medium Roma tomatoes, diced (approximately 1 cup)
    • ½ large white onion, diced (approximately 2/3 cup)
    • 3 cups coarsely chopped fresh spinach
    • 1½ cups cooked pinto beans or one 15.5 oz can
    • Pinch of freshly ground black pepper

     

    Heat a small cast iron skillet over high heat until hot. 

    Prepare the Roasted Garlic. 

    Heat a medium- to large-sized cast iron pan over medium-high heat until it is hot, then add the Roasted Garlic, tomatoes, and onion, and cook for 2 to 3 minutes, stirring constantly to prevent burning. Add the spinach, and cook for another 2 minutes. Then, add the pinto beans and a pinch of black pepper, and cook for 2 minutes, stirring constantly to prevent burning.

    Serve in your favorite corn or flour tortillas. (I like this dish with either corn tortillas or gordita-sized flour tortillas.)

    Top with freshly made pico de gallo salsa and homemade guacamole, if desired. Serve immediately.

    Makes 6 tacos.

    You can find Chef Lois Ellen Frank here.

     



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  • Celebrating Veterans Day with Bill Muir

    Celebrating Veterans Day with Bill Muir

    We had the pleasure of talking with Bill Muir about his work in the military and as a Registered Nurse, food access, his book, and Veterans Day. We hope you enjoy this interview.

     

    Thank you for your service. We are grateful for the opportunity to interview you. Please tell us about yourself and your background. Why did you decide to join the military, and when did you enlist?

    Thank you very much! Hi, everyone. I’m Bill Muir, aka SGT VEGAN. I’m a combat veteran, RN, and 32-year vegan. I joined the U.S. Army after 9/11 to serve my country in its time of need. I had been living in Japan for about eight years at the time the attack happened, and, as an expat, it affected me very deeply. I joined the military because I thought I would be able to make a difference and help save lives, both American and Afghan, if I joined during war.

    What branch of the military were you in? What was your job? Where did you serve?

    I was a U.S. Army Paratrooper and served with the 173rd Airborne Brigade as a combat medic. I did a tour in Afghanistan from 2005 to 2006.

    What was your experience like eating a plant-based diet while serving? Did you experience particular challenges with food access? If so, how did you overcome them?

    Being vegan in the military really depends on where you are and what you are doing. Basic training was completely awful––not because training was hard, but because I was starving all the time. After bootcamp, things got better and I put the weight back on. Being stationed in Italy with the 173rd was amazing! I actually got kind of fat despite all the running I was doing, because I was eating vegan pasta, vegan pizza, and vegan gelato every day. When I deployed, I was very worried I would go back to starvation mode, but, luckily, I found a website called anysoldier.com that sends deployed service people what they need. I’ve heard conditions for people on plant-based diets have gotten better, but until there are designated vegan MRES (field rations) and plant-based options in all military cafeterias, it will be difficult to be plant-based in the military.

    Why was it important to you to remain plant-based during your military career?

    To me, being vegan meant living my ethics. I think remaining true to something I believe in while in the military, especially while in a warzone, was also about my attempt to hold on to my identity.

    How did your time in the military shape who you are today? Is there anything in particular about your service that you would like to share?

    No matter who you are, being in the military will change you almost down to a cellular level. I know that’s a popular trope in every movie and TV show featuring the military, but somehow I wasn’t expecting that would include me as well.

    After your military service, you earned a certificate in Vegan Culinary Arts from Atlantic Union College. In your opinion, how can education about preparing whole plant foods be a path forward for people to achieve better health?

    It can be huge, but people have to want to change. A vast majority of my patients have checked out and given up on trying to be healthy. I’m just trying to do the best I can to keep them from falling or dying on my shift. There is still a lot of anti-vegan propaganda in the United States, and, unfortunately, a lot of veterans still believe that somehow eating dead animals makes you more masculine.

    After you transitioned out of the military, you became a Registered Nurse. What has your experience been like working in the medical field and what area of nursing is your specialty?

    Working for Veterans Affairs (VA) as an RN has been both a blessing and a curse. On one hand, I feel lucky to be able to help my fellow veterans in their time of need, in much the same way as I joined the military in a time of war. On the other hand, working with sick and dying people takes its toll on you both physically and mentally. All in all, I feel lucky to have a job doing something that matters, but sometimes I wish I had chosen an easier profession.

    Do you still work for a VA hospital? Have you seen conditions that could be preventable with healthy lifestyle interventions, like whole food, plant-based eating?

    I work on a VA Medical/Surgical floor that has heart monitors. The vast majority of cardiac issues are lifestyle-related, meaning the patients’ hearts aren’t working the way they should because of unhealthy diets, smoking, drinking, or drugs. While we can’t live forever, we can live better, longer, if we just make simple lifestyle adjustments. The top three? Go vegan, exercise daily, and don’t smoke.

    Please tell us about your book Vegan Strong. What inspired you to write it?

    After I went to culinary school, I planned to open a restaurant. Unfortunately, my timing wasn’t great. It was 2008 and the economy was on the rocks, so I shelved that dream and made the practical choice to become a Registered Nurse. I didn’t know what I was going to do with all of my knowledge of plant-based health and plant-based living until, one day, I had an idea. I would write a book about how to be healthy and vegan, but style it like an Army Field Manual. 

    Lastly, what does Veterans Day mean to you? Is there anything you would like to share with your fellow veterans?

    Veterans Day is our day, so as a veteran, if you want it to be about getting some free meals, go for it. If you want it to be about meaningful reflection, that’s cool, too. We are around 6 percent of the population, and if you served during wartime, that number is even smaller. Eat right, take care of yourself, and if you need help, the VA is always there for you. GO VEGAN AND STAY VEGAN STRONG!

    For more information about my work and latest updates, visit my website and follow me on social media at IG @sgt_vegan, and Facebook.



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