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Vegan for the Holidays

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Vegetarians in Paradise

Using Your Bean

With this issue Vegetarians in Paradise continues the bean explorations of VOW, a diabetic who has discovered the importance of beans in her diet. In subsequent VIP issues VOW will enlighten our readers with the further Adventures of the Bean.

Adventures of the Bean #24
Diabetics Need a "Bug Out Bag"

by VOW, of course

It sure seems like every time you turn on the news, there's another disaster taking place. No area on Earth is free from catastrophes, whether they are nature-created or man-made.

And in a disaster, you might have to evacuate your home for an unknown amount of time.

For a diabetic, this could be disastrous all by itself!

VOW I'm not going to repeat information that you can find in many places around the internet, what to put in a "Bug Out Bag." You just need to realize that your personal bag should contain a few extra items:

  • Medication, in a bottle labeled with YOUR name, the drug, the dosage and either your doctor's name or the name of the pharmacy.
  • A glucose meter--if you can afford to buy a spare, this is the place to put it!
  • Extra test strips and lancets
  • Alcohol wipes
  • Extra bottles of water
  • A few cans of "meal replacement shakes," like Glucerna .
  • And don't forget a list of all the medications and over the counter supplements you take, plus any allergies and pertinent medical information.
  • Please, please, take the time to assemble your emergency bag, and have a plan as to where you will go, and who you will contact once you get there.

    If my plea is not fervent enough to motivate you, just turn on the TV and watch the news!

    Okay, on to the GOOD STUFF!

    You're going to absolutely LOVE this month's concoction! We'll cheat and use a few canned items, and the ingredients you need to measure and assemble are effortless.

    I'm drooling already!

    [Important Info: this recipe calls for MASA HARINA, a flour made from corn that has a texture much finer than regular corn meal. Masa Harina is used to make corn tortillas and tamales, and you can find it in the ethnic foods section of your grocery store, with other Mexican foods. If you can't locate any, just use all whole wheat flour. You won't get the "corny" taste in the soup that the taco shell gives to tacos, but you'll still have a VERY yummy end product!]

    Taco Soup

    Yield: 8 Servings

      1 package frozen soy chorizo, thawed
      1 medium onion, chopped into half-inch dice

      1 32-ounce (1 liter) can vegetable juice cocktail
      2 14.5-ounce (411g) cans diced tomatoes, with juice
      1 29-ounce (822g) can hominy, rinsed
      1 29-ounce (822g) can black beans, rinsed
      1/2 teaspoon ground cumin (or to taste)
      1 clove garlic, minced

      1 cup (240 ml) masa harina flour
      1 cup (240 ml) whole wheat flour
      1 tablespoon baking powder
      1/2 teaspoon salt

      1/2 cup (120 ml) soymilk
      1/4 cup (60 ml) olive oil
      Salt and pepper to taste

      1 medium-sized head of Napa or Chinese cabbage, shredded (about 8 cups)
      1 cup (240 ml) Follow Your Heart cheddar flavored "cheese," shredded

    1. Remove casing from chorizo and break into pieces in the bottom of a Dutch oven, over medium heat, and add diced onion. Stir with a spoon, breaking up chorizo until it is in small pieces.
    2. When chorizo is browned and onion is soft, add the vegetable juice cocktail, diced tomatoes, hominy, black beans, cumin, and garlic. After the soup comes to a boil, turn heat down low and cover pan.
    3. In a medium-sized bowl, combine the two flours, the baking powder, and 1/2 teaspoon salt. In a separate container, stir together soymilk and oil, then pour liquids into dry ingredients and stir until soft dough forms.
    4. Take lid off Dutch oven, and drop dumpling dough by spoonfuls, using a tablespoon. It doesn't matter if the blobs of dough touch, just don't pile them all on top of each other. Allow soup to simmer uncovered for ten minutes. Replace lid on Dutch oven, and let the soup simmer for another ten minutes.
    5. Place one cup of shredded cabbage in the bottom of each soup bowl. Serve soup and dumplings, then top each serving with one ounce of shredded "cheese."
    Offer to sign autographs after the meal!

    Per Serving:
    Calories - 420
    Protein - 15g
    Fat - 10g
    Carbohydrate - 48g
    Fiber - 15g
    (net carbs - 33g)

    Click here for more Adventures of the Bean

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