Whole Beauty Part 4: Considering an animal-free diet

For about a year now, I’ve been considering a vegetarian lifestyle.  

While changing my whole diet may seem like a complicated issue, for me, it’s motivated by the pure and uncomplicated love of animals. 

A long evolution of thought and feeling has led me to a clear decision: I love animals and I don't want to eat them.  I want to share a little bit of this journey with you, as well as my really fun conversation with my lovely Vegan friend, Heidi.  However, this type of conversation always seems to require the disclaimer that, while I believe eating meat is a moral issue, I don’t judge others for enjoying their bacon and sausage.  I don’t pretend to be morally superior, in any way, to my omnivorous peers - I'm still one of you!  And I have to go on this journey myself before recommending it to anyone else.  But, if you want to come, I think it's going to be a super fun journey, filled with tasty food!

If you’re still with me (thank you, you’re awesome), and want to know WHY I would suddenly decide to stop eating tasty animals – I remember the exact moment.  I was watching PBS (the impetus for many a great epiphany, I’m sure), and got sucked into a fascinating documentary about Joe Hutto, a true-to-life cowboy mountain man who researched wild mule deer for seven years:

Touching the Wild, on PBS

From the website: "Joe Hutto’s idea of research is anything but normal, dedicating seven years of his life to becoming a wild mule deer. The herd would ordinarily run from any human but, incredibly, these keenly intelligent animals come to regard this stranger as one of their own. Accepted by the matriarch, he walks among them, is even groomed by them, and can lie with a pregnant doe talking to its unborn fawns. As he crosses the species divide, Joe is tapping into a new understanding about these elusive animals, literally entering a deer society. The captivating joy he feels for his new family is nothing short of infectious, but this human predator also learns to see the world from the point of view of prey – and it’s an experience that will ultimately rock him to his very core; sharing their world so personally finally takes a toll that sends him back to his own kind.”

There is a scene in this documentary where Hutto discovers the carcass of a mule deer buck he’s known for 5 years, which has been killed and eaten by wolves.  Importantly, I think, Hutto makes no distinction between human and animal hunters: humans eat meat, so do cougars, and he passes no judgment.  He does nothing to interfere with hunting by humans, wolves, or cougars, even though he has come to love and understand this family of mule deer.  As he finds the animal’s remains, Hutto narrates, “I've observed kills on more occasions that I would like to count, and they’re truly the quintessential death by a thousand cuts.  And it’s like reconstructing a crime scene…You see where the animal was eventually grabbed, usually by multiple individuals, struggled, was dragged to the ground, viciously torn, blood in the snow, and then finally that animal’s agony has ended.  And that’s a horrible picture, and people don’t see that.”  Then he watches as the buck’s brother finds his remains, and cries out in distress.  This is the moment when I knew I couldn't eat meat anymore.  Despite his stoic nature, you can't help but feel Hutto's emotion as he narrates: 

“They don’t cling less desperately to their lives than we do.  They do not experience death with less fear than we do.  Their agony and their horror is absolutely real.  This is an individual that you know, and you see their horror and their agony.  And you assign this to the way nature works.  Well, when you’re that close to an animal, you can’t look at it and say ‘well this is the natural order of things, this is the way it should be.’  You just cannot dismiss it.” 

As I cried watching this emotional scene, I looked down at my two cats sleeping on the floor, and think how much time and energy I spend to make them happy and safe, how devastated I would be if they were lost, hurt, or killed.  And I think about how many people cry over humane society commercials.  Why is a suffering, lonely dog any different from an animal we eat?  Millennia ago, we chose dogs and cats for companions, and cows and chickens to eat, but how can we say this is the way it’s definitely supposed to be now?  How can we unequivocally say that some creatures’ feelings are more precious than others, especially as our scientific knowledge about the emotional lives of animals only increases.  We all watched Blackfish and swore we’d never visit SeaWorld again.  To me, vegetarianism seems like the obvious next step. 

Though this may have been emotionally motivated at first, I knew intellectually that I had a lot of questions about vegetarianism.  I thought immediately of my dear friend, Heidi Elizabeth White.  

pictured here with her awesome kitteh, Miss Busybee!

Heidi has been my friend since 5^th grade, when we lived in Spain together, along with our two other close friends, Samantha and Amy.  I knew even then that all of these ladies would grow up to be kind, inspiring women, and Heidi is no exception.  She lives in Vermont and is a nurse, writer, herbalist, and Vegan of three and a half years.  She’s currently working towards starting an official vegan organization in Vermont.  One of my favorite things about Heidi is that she is a bona fide animal activist, but her messages are always so filled with positivity that you can’t help but to listen.  She doesn't try to shock or attack others into Veganism, but is constantly spreading positive messages about the moral, economical, environmental, and health benefits of a vegan lifestyle.  She’s incredibly knowledgeable, and always willing to share and answer questions.  So I went to her with my top 4 burning questions about an animal-free diet:  (I took the liberty of highlighting some of my favorite bits!)

Katey:  What is your favorite thing (or things) about being a vegan?

Heidi: I love the joy and lightness of being that come with making daily choices that reflect my values. There’s never any compromise. To the greatest extent possible, the food and clothes and personal hygiene and household products I use are not derived directly or indirectly from the suffering of others. I love animals. They exist for their own purposes—not for the convenience and utility of humans. I would never want to be complicit in or tacitly endorse their use in any way shape or form. It feels like being on the brink of something beautiful. I envision a new kind of world where we all live to cause the least amount of impact on our fellow beings and allow all souls to walk their paths. I love it when friends (like you and others!) come up to me and say they’ve been hearing my message and they really want to know what they can do to change what they’re doing and make a difference too. It means that, no matter how hard it can be sometimes, someone is listening and the work I’m doing is making a difference.

I also love finding vegan versions of things. I was at the grocery store with another Vegan friend and it’s so delightful to find vegan versions of old favorite foods or to find things that are “accidentally” vegan. It makes you appreciate food on a whole other level.

Katey:  What was the hardest thing (or things) when you first started a vegetarian/vegan diet?

Heidi:  Honestly, I didn't miss a lot of omnivore foods when I started out and I still don’t. It is easier than ever to be vegan because they make so many substitutes for amazing foods (meatless meats, ice cream, cookies, cupcakes…these aren't necessarily healthy and should still be eaten in moderation or very sparingly, but they’re great in a pinch!). Certain brands are better than others and it just requires a bit of trial and error to find favorites. You’re not going to like all vegan foods anymore than you like every kind of omnivore food. It just requires patience and experimentation.

And it sort of goes along with my last answer to question one—creating amazing vegan food is such a happy accomplishment. When you can eat amazing, delicious food and know that there was no cruelty involved, everyone wins. I never have wanted to “cheat” because I was so satisfied with alternatives so that wasn't an obstacle for me. I reached a point where animal ingredients began to be seen as tainted and to be avoided at all costs for that reason.

What was difficult was learning to thoroughly read labels. Something could look vegan from the outset and then I would come to realize later it wasn't. Every so often this still happens when I've lapsed into a sort of false sense of security, but that usually keeps me wary for the next time. This might seem like a lot of work, but boycotting animal use and cruelty is worth a small amount of trouble as far as I’m concerned.

The other hard thing is the inevitable backlash you get from omnivores which, honestly, can feel very isolating and discouraging at times. That’s why I think every aspiring Vegan needs a buddy to support them. (Incidentally, I am willing to offer these services for free to anyone who lives in a vegan-deprived area!)

Katey: I'm a relatively healthy eater who loves to cook, but my diet is a pretty typical American (PNW) diet - I love classic American food like casseroles and barbeque, Italian, Mexican, Thai, Indian, Chinese (or America's best approximation of those). I do enjoy trying new things, but really am not the most adventurous eater. All that being said, what would you say are some good, accessible cookbooks or websites for the beginning vegetarian?

Heidi: Many ethnic foods are vegan by default or can easily be made vegan. I find this is really easy with Indian food. I recommend asking questions, though. Restaurants are used to these sorts of questions and are generally very understanding. Be sure to ask if beans are made with lard in a Mexican restaurant. Make sure there is no fish sauce being used in Asian dishes. Even in Indian food they often use cream or Ghee (clarified butter) in dishes. Italian is somewhat more challenging and I stick to making my own substitutions at home (it’s a landmine of cheese everywhere and egg-brushed pasta). Barbeque is totally doable with great inventions like seitan (as long as you don’t have gluten issues).  It also helps to be that really polite and super nice Vegan, because it encourages establishments to make more things that cater to Vegans which ultimately makes it easier for everyone—animals included!

The Veganomicon is the Vegan cooking bible. One thing that’s fun to do is take favorite recipes and substitute the animal ingredients for Vegan ones. There are Vegan cheeses and non-dairy milks that will make super creamy, rich, good casseroles. It’s amazing what plants can do! My desserts are better now since I stopped making them with animal products. If you live in a cool area (like Seattle!) I would recommend using apps and websites like Happy Cow to find vegan and Vegan-friendly places to eat out. They also offer options for finding great stores that offer vegan food as well. What I did, and my general guideline for others, is to start experimenting with food substitutions and to eat at super awesome vegan restaurants for inspiration.

Katey: Though I've been an omnivore my whole life, giving up meat is not what I think will be hardest. Honestly, the thing I'm most worried about is inconveniencing other people! I'm worried about having to say "actually, I've become a vegetarian," and not being able to eat a meal prepared by someone I care about; family members wondering "what are we going to feed Katey?" before I visit; making others feel as if they have to make special accommodations for me when we go out to eat. Though I can't imagine my friends or family complaining, I do worry about navigating these social issues. Have you experienced these challenges, and how do you manage them?

Heidi: That’s funny because that was my initial fear as well. At first I thought, “Well, maybe I won’t be Vegan at my mom’s or with my family in California…” But that thought didn’t really last long. What happened is that as I started making these choices, as I started changing the behaviors, something inside me *clicked.* I wasn't really the same, but it was this kind of strange and amazing awakening.

I wasn’t Vegan to inconvenience others. I’m Vegan because I love animals and I don’t want to hurt them.

As much as I love my family and their gestures of offering love through food, I gently let them know there are other ways they can love me. If someone offers me something that has animal products in them I try to thank them as warmly as I can and tell them I appreciate the thought, but I don’t eat animal products. In the end it’s not about us as people. It’s about the animals. We have our own voices and can speak up for ourselves. The animals don’t and it’s going to take a heck of a lot more compassionate people who are willing to speak and act for them. The response can sometimes be mixed. I try to avoid certain social situations altogether, but others can be worked around. My parents don’t really understand my Veganism, but my mom is really smart and conscientious (she was actually the first person who explained Veganism to me years and years before I ever went Vegan). She knows how to read labels and only buys me cruelty-free products for gifts. She also is a kick ass chef and has made me some amazing Vegan food since I made the transition. 

You can also make a point of bringing your own dish to social and family events because everyone can eat and enjoy Vegan food, and if you can show others how awesome and easy it can be, that helps motivate others to think about positive change. Vegans are very opportunistic in this way. I love feeding delicious baked goods and other great food to friends and co-workers.

At the conclusion of our talk, Heidi added, “For a more comprehensive overview of the exact whys and wherefores myself and others see Veganism as a moral bottom line, please go to www.earthlings.com and see the free online film of the same title. And let me know what you think!”

I plan start my vegetarian adventure in August, and will aim to blog about successes, challenges, and tasty recipes.  I have Heidi for my “Vegan Buddy” but would love a local one, too, if anyone wants to tackle this lifestyle with me! 

Are there lifestyle changes you've made because of a moral awakening?  How do you feel about an animal-free diet?  Let me know your thoughts!

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Recipe: Favorite Tortellini Soup

Not only is this my favorite soup recipe, it's also one of my very favorite suppers of all!  I will eat this soup even if it's 80 degrees outside.  I will eat this soup cold if I'm too ravenous to microwave.  I will eat this soup in a box, with socks, and in other Dr. Suess related circumstances.  

I found the original recipe here, and this blogger says she found it in Bon Appetit, so you know it's trustworthy.  I always omit the spinach - I don't like greens in my soups.  Over the years I've tried adding in other vegetables, but the only thing I really loved is celery.  After many rounds of scientific testing, I can say this soup is perfection (p <. 001).  

Here are my assembled ingredients (with a handsome husband in the background).  I always choose low sodium chicken stock, and I prefer Kitchen Basics.  I also always try to get low sodium cannellini beans - you'd be amazed how much unnecessary sodium is in canned beans.  I also prefer the Jennie-O turkey kielbasa for this recipe.

The first step is to sweat your minced whole onion and 2 stalks of celery in about 2 tbs of olive oil.  

Then I add 4 cloves of minced garlic.  I know that sounds like a lot of garlic for soup, but trust me, it's just the right amount.  Also fresh garlic is best, the jarred minced garlic is okay sometimes but not in this recipe.  I also add about a tbs of dry thyme, and a tsp of red pepper flake at this stage.  When using dried herbs, adding them at this stage allows them to toast, and draws the oils out, making the flavor brighter and fresher.

Then I add in the kielbasa, which I've diced in little quarters.  I allow this to come together in the pan for a few minutes.  The kielbasa doesn't really need to develop color, but I like the flavors mixing in each stage.  At this point, your house should be starting to smell like glorious herbaceous meat... I imagine a cozy pub after a long, cold journey when they serve you up a big pot of stew... That's never happened to me, but I imagine that's what it smells like!  

Then I pour in the whole box of chicken stock, the rinsed beans, and the package of cheese tortellini and bring it up to a boil.  I use a "family size" package of tortellini because I want a lot of leftovers, but if you want a brothier soup you could use a regular size package.  I boil it for as long as the tortellini needs to cook. 

Technically you could eat it right away.  But I learned the best tip ever from my idol, the Pioneer Woman: always let your soup rest off the heat for 15 minutes before serving.  Not only is it then the perfect hot-but-not-scalding temperature, but the flavors mellow and it really becomes soup.  

Then eat it!  Eat a whole bowl!  Eat another!  Sip the rich, herby, delicious, savory broth.  Each tortellini is saturated with it, like soup dumplings.  

And then, overnight, something magical happens.  When you take the leftovers out for lunch, you discover the broth has become even thicker and richer, and you're consuming some sort of soup/pasta/stew revelation!  I've considered making a huge pot of this and then just refrigerating it so I can skip to the leftover phase... But it's usually too good to wait.

Favorite Tortellini Soup

32 oz (4 cups) low-sodium chicken stock

Cheese tortellini

Turkey kielbasa

1 can low-sodium cannellini beans

2 stalks celery

1 onion

4 cloves garlic

1 tbs thyme

1 tsp red pepper flake

2 tbs olive oil

1. Mince onion, garlic, and celery.  Dice kielbasa

2. Sweat onion and celery in 2 tbs of olive oil, in a soup pot

3. Add herbs and garlic, sauté for a minute

4. Add kielbasa, sauté for a minute

6. Add chicken stock, beans, and tortellini, bring to a boil

7. Boil according to package directions for tortellini

8. Let soup rest off heat 15 minutes prior to serving

I hope you enjoy this soup as much as I do!

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Recipe: Chicken with Mushroom Pan Sauce

I like to have the Food Network on the in the background while I'm working on the computer at home - it's soothing to have people cooking delicious food while I'm trying to figure out what exactly I wrote in my dissertation again...

This show came on (I won't name names) in which this lady, I guess, makes typically high-fat foods into "diet" food.  Now, I am definitely a proponent of making healthy food choices.  I'm not an over-the-top organic nut, and I enjoy my wine and pizza as much as the next girl, but when cooking at home I do make efforts to create "balanced" meals.  Nicolai and I try to eat lots of greens, and to not go overboard with portion sizes.  I've even been known to occasionally substitute lower-fat or lower-sodium ingredients in recipes.  But overall I believe it's better to cook with food in its natural state, and just eat less of it if it's truly THAT bad for you.  Butter is better.

But yesterday, I watched with mounting horror as this unnamed Food Network woman created a "mock"-potato-salad with microwaved cauliflower, fat-free mayonnaise (what is that even made of?!), something called "dijonnaise," which appeared to be some sort of viscous fat-free mayo and mustard blend that squirts out of a tube, dairy-free creamer (WHAT?), sugar-substitute, and boiled egg whites.  I just threw up in my mouth reliving that.  She was praising this salad, saying that 2/3 of a cup had "only 90 calories" and "a few" grams of fat.  As opposed to Satan's candy, real potato salad, which has "HUNDREDS" of calories per cup and will make you fat and ugly.  I was so upset by this.  Why are we demonizing food?!  Potato salad is meant to be consumed occasionally, at BBQs, you have a scoop with your burger.  I cannot imagine living in a world where I brought that radioactive mess to a party and expected everyone to eat non-dairy creamer and sucralose-coated vegetables, all so I could fool myself into thinking I'm eating something sort of like evil, bad potato salad.  Food is not evil.  And you can't trick me with that cauliflower!

All of this gave me so much anxiety, I had to cook a Julia Child recipe for dinner.  Yes, there is butter in it.  No, I don't call this a "cheat" meal.  Nourishing my body and soul with a variety of rich, light, wholesome, and sometimes even entirely healthy meals is not cheating on anything.  

I believe Julia called this recipe "Chicken with Mushrooms and White Wine Cream Sauce."  I call it, "the shit."  I've modified it somewhat from her recipe to make it a little easier in my kitchen and with my cooking style.  I've made variations on this recipe dozens of times - one of Nicolai's very favorite things to eat is chicken with some sort of pan sauce.  There are endless possibilities.  

I chopped up a shallot, sliced some baby bella mushrooms, and got my lemon ready for squeezing!  I also preheated my oven to 350.

Then I placed two chicken breast between two layers of plastic wrap...

And beat them into submission.  Don't let those chicken breasts talk back to you.  You're the boss of the kitchen!  (you should probably use a rolling pin and not a mason jar, but I live on the edge).

I do this so that my chicken cooks a little quicker (and more surface area for tasty browning)

Then I melted about 4 tablespoons of butter in a pan, and added the shallot.

After the shallots absorbed some of the butter (only about 30 seconds), I laid the chicken breasts in the pan, salt-and-peppered them, and then gave them a healthy squeeze of lemon.

After the chicken has developed some color on both sides (for me, about 5 minutes on the first side, and 3 on the 2nd), I put the chicken in the oven to finish cooking.

Next I added the sliced mushrooms, about a half cup of white wine, a half cup of chicken stock, and another pat of butter (because I do what I want).

This is one of the bottles of wine I got on my birthday trip to Leavenworth!  Nicolai and I were drunk when we bought this, but luckily it ended up tasting okay!

After the wine, stock, mushroom mixture had simmered and reduced about half, I added about 1/4 cup of heavy cream.  At this stage, I added some thyme because it's Nicolai's favorite herb and I forgot to put it in before, but I would recommend adding them with the mushrooms.  You can see Nicolai dipping a spoon in to taste on the right hand side of this picture...  

Add more cream, butter, herbs, or lemon to taste.

I made some brown rice, and a nice fresh arugala, carrot, and celery salad with sweet onion dressing on the side.  I think this would be equally good served over spinach, or with asparagus!

**As a note, I typically use unsalted chicken stock when I cook.  I didn't this time, and, of course, the dish ended up tasting too salty.  I would say it's always better to buy unsalted stock and control your own seasoning.

Chicken with Mushroom Pan Sauce

2 chicken breasts

1 shallot, chopped

1/2 lemon

1/2 tsp thyme

1 1/2 cups fresh mushrooms, sliced

4-5 tbs butter

1/2 cup white wine

1/2 cup unsalted chicken stock

1/4 cup heavy cream

1.  Prep your food, and preheat your oven to 350

2. Melt 4 tbs of butter in a pan, and add chopped shallot

3. After the shallot has absorbed some of the butter 

(about 30 seconds), add the chicken breasts

4. Squeeze the lemon on the chicken, 

allow the chicken breasts to brown on both sides, 

then place them in the oven to finish cooking

5. To the butter and shallot mixture in the pan, 

add mushrooms, thyme, and 1 more tb of butter

6. Add chicken stock and wine, and allow this to reduce to about half

7. Add cream

8. Serve chicken with pan sauce poured over.

Et viola!  No non-dairy creamer in this recipe.  I think Julia would approve.