Attention East Coasters! NYC veggie parade needs you!

Attention New York vegetarians! The annual NYC veggie pride parade is looking for a few volunteers to help out both before and during the event on Sunday, May 27th. Interested? They're looking for a few folks to man tables, take pictures and help with spreading the word.

If you've never heard of the NYC Veggie Pride Parade, you're in for a treat! It's more of a walking party and festival than a stale parade. There's costume contests, performers, videos, and of course, plenty of fabulous meat-free food!

More info: Veggie pride parade needs volunteers!

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Tips for Vegetarian Health

Most of these tips really apply to everyone, not just vegetarians. They may seem trite, but they are tried and true and you will notice the difference in your health and energy levels.

• Eat a dark green vegetable (broccoli, spinach, kale, collard greens) at least three times a week. These nutritional powerhouses are packed full of vitamins such as calcium and iron. On the run or hate spinach? Try drinking your greens. I recommend Naked Juice's Green Machine-its made with fruit juice as well as greens, so it tastes better than others.
• Take a vitamin supplement that contains B12 or include nutritional yeast in your diet regularly, especially if you're vegan or mostly vegan.
• Water water water! It's been said over and over again for a reason-because its true! Most people don't drink nearly enough. Bring a water bottle with you wherever you go and invest in a simple filter for your home. Water is especially important when adjusting to a new way of eating, as it will help curb any cravings you may experience.
• Make it a goal to eat at least one piece of raw fruit or a handful of raw vegetables every dayI try to eat an apple first thing in the morning to get it out of the way.
• Reduce your refined sugar intake. I've got as much of a sweet tooth as anybody, but I try to keep it under control by using such sugar replacers as brown rice syrup, stevia and agave nectar whenever possible (such as in coffee and tea) and indulging in the refined stuff only occasionally.
• Keep your favorite salad dressings on hand. I find that I'm much more likely to eat my greens or some raw veggies when my favorite salad dressings are in the fridge. A little variety is great too--I try to keep at least two kinds, either store bought or homemade on hand at all times. Some of my favorites are homemade goddess dressing, Thai peanut sauce from my local Asian grocer and rasberry vinaigrette. A vegan ranch dressing was helpful as well when I was trying to wean myself off dairy.
• Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat. Of course, greens are always good, but try eating a rainbow of tomatoes, yellow squash and purple cabbage!

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Another HUGE celeb goes vegetarian!

And by huge, I mean GIANT! I may be showing my age here a bit, but if you ever cried at The Green Mile, you'll love knowing that it's star, Michael Clarke Duncan (also of The Green Lantern and Talladega Nights), has not only gone meat-free, but he's also using his celeb status to encourage others, men in particular, to take control of their health by going vegetarian. What's not to love about this story?

Michael Clarke Duncan gave Peta an interview here, where he talks about his own reasons to go vegetarian, how he made the switch, and how great he feels. I don't know about you men, but I think the ladies can agree that we're all truly inspired!

Link: Michael Clark Duncan: "I am a vegetarian."

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Top Foods to Buy in Bulk

Ever wonder what resides in those big plastic bins at your local health food store? Bulk foods are economical, fun to shop for and easy to use, plus, buying in bulk means less food packaging waste. You buy as much or as little as you want, so the bulk bins are a great way to experiment with new foods or recipes. Most health food stores include basic recipes on the bulk bin, so don’t forget to bring a pen and paper to copy them down. Read on to find out what to look for and how to use it.

1. Whole Grains

Several grains, such as whole quinoa, millet, bulgur wheat and barley can be used as a healthy alternative to rice as a base for stir-fries and curries, as they have a similar texture and flavor. Whole grains are also usually priced very cheap at around a dollar a pound. To add extra flavor, cook in vegetable broth instead of water. Whole grains are also an excellent source of protein for vegetarians. See also: Easy Whole Grain Quinoa Recipes

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2. Vegetable Broth Mix

Veggie broth mix is a great alternative to homemade or canned vegetable broth. Just add water and stir! Sure, it's not as healthy as making your own, but powdered veggie broth is a time saver and can add lots of flavor to vegetarian recipes, as you can make the broth as thick or as thin as needed. Its also a great general flavor-enhancer that you can sneak into a variety of dishes - try adding a spoonful to homemade veggie burgers, vegetarian chili and soups, vegetarian casseroles or vegetarian stuffing.

3. Nutritional Yeast

One versatile staple of the bulk bin is yellow, flaky nutritional yeast. Similar to brewers yeast, nutritional yeast has a cheesy, nutty flavor and a healthy dose of Vitamin B12. Nutritional yeast is also the base for many homemade vegan cheeses. I like to add nutritional yeast to just about everything. Try sprinkling a layer on garlic bread, baked potatoes or steamed veggies, and add a generous spoonful to stir-fries, mashed potatoes and pasta dishes.

4. Veggie Burger Mix

Veggie burger mix (also called Nature’s Burger mix) is quick and easy to prepare, and although tasty, you may prefer the pre-made versions. The recipe on the bin will tell you to just add water, form into patties and fry, but I like to add different spices, such as chili powder, garlic and a little extra salt. For a lower fat version, place patties on a flat surface and microwave for two minutes, flip the patties over, and cook for one more minute. Veggie burger mix can also be used to make vegetarian meat loaf. Pictured: Nature's burger from mix, with avocado

5. Tabouli Mix

Tabouli, a vegetarian Middle Eastern bulgur wheat salad has a tangy and rich flavor, and is perfect to bring to a potluck or pack for lunch at school or work. Add water, fresh diced tomatoes and lemon juice to the bulk mix and viola - you have tabouli salad! Again, no one will know it’s not homemade, both in appearance and taste. I like to use more tomatoes than the bin recipe calls for and add a small handful of fresh spinach for some extra nutrition as well. For a flavorful variation, try adding fresh mint leaves.

6. Instant Hummus

Instant hummus tastes almost as good as fresh, for about a third the price. Just add water, lemon juice and olive oil, or, for a lower fat version, replace the olive oil with extra water. Hummus is great, not only as a healthy dip for veggies, but also as an alternative to mayonnaise in sandwiches and wraps. Spread a generous layer in the center of a flour tortilla, layer tomato slices, lettuce, cucumbers and red onions and wrap for a quick lunch. I like to add pickles too.

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Why do vegans avoid milk and dairy?

Vegans get asked lots of questions, some of them odd, some of them valid. Rounding out the most common things people wonder about vegans are usually, "Where do you get your protein from?", Can vegans eat chocolate? and, just as often, "What's wrong with milk?"

The reasons for not drinking milk are, in fact, quite similar to the reasons people choose to become vegetarian: animal rights/welfare, environmental reasons and health concerns. Of course, the main reason I avoid drinking milk is because it's just plain gross (some people call this the "aesthetic" argument).

If you're curious as to why many people choose to avoid drinking milk, check out these facts about milk from About.com's Guide to Animal Rights. And, if you're thinking about getting rid of dairy, you might be interested in the variety of dairy substitutes available.

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Milk photo courtesy of Stock.xchng / Nkzs.

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Orange Sesame Dressing

When it comes to quick and easy homemade vegan salad dressings, you can beat this nearly fat-free Asian-inspired vinaigrette. It doesn't take much to make this simple recipe - just rice vinegar, orange juice concentrate, a bit of water and sesame seeds. An oil-free vegan vinaigrette recipe.

Ingredients:

• 1 tbsp sesame seeds
• 2 tbsp rice vinegar
• 1 tbsp orange juice concentrate
• 1 tbsp water

Preparation:

Heat oven to 400 degrees and toast the sesame seeds.

In a blender, food processor or coffee grinder, grind the toasted sesame seeds into a powder.

Whisk together the sesame seeds with remaining ingredients.

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What is quinoa?

Definition: Read on to learn about quinoa plus try some quinoa recipes.

What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and - yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.

Cooking quinoa:
Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker.

Nutritional content of quinoa:
According to CalorieCount, 1/3 cup of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.

Shopping for Quinoa:
Shop for quinoa in the bulk bins or the baking aisle of natural foods stores, or find it online.

Quinoa recipes:
Try some healthy high-fiber and high-protein quinoa recipes:

• Garlic Quinoa Recipe with Parmesan Cheese
• Quinoa Veggie Salad
• Sweet Potato Quinoa Salad
• Greek Quinoa Recipe with Feta
• Gourmet Blueberry Dijon Quinoa Pilaf
• Quinoa with Pesto and Spinach
• Quinoa Tabbouleh
• Cranberry Lime Quinoa Salad

Pronunciation: KEEN-wah or KEE-nuh-wah

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