Session B.2
jump to: Spotlight on UUs Did you know? For our next session
Hands-on learning: Mighty legumes!
Get ready to cook together!
PREPARATION
1. Read this session all the way through. Scripted language in highlighting is offered as guidance; feel free to deviate as you see fit.
2. Find out: will you be able to use washable plates and utensils from the congregation? If not, consider asking participants to bring their own, to avoid creating more garbage.
3. Find out: does your congregation collect food waste for composting? If not, you can suggest that as a worthy Exit Ticket project for your group to consider. In the meantime, if you have your own compost pile (or if you know someone who does), please bring a large container to this session, so you can ask participants to divert kitchen scraps or unwanted food into the container for composting.
4. Mid-week, send reminder email with link to the assigned viewing. Here is a template for your email.
5. If applicable, check in with each cooking group leader to make sure their group will have necessary ingredients and equipment.
6. Designate at least two people to take some pictures.
7. Ensure there will be nametags, and create signage to help participants find kitchen, if necessary.
8. Make copies of each recipe for B.3 (printable versions here)—assemble a set of recipes for each participant.
9. On an index card, write the table grace provided below.
Welcome, check-in, mealtime blessings (10 minutes)
Say, Welcome back! We're going to prepare and share a meal today. Before we get cooking, let's go around the circle to check in about our week. I'll start... Model a brief check-in, and let each participant take a turn doing the same.
If you have any participants who are new to DOVE and did not come for Course A, introduce the table grace to them like this (otherwise skip this paragraph):
Course B continues the practice begun in Course A of saying a table grace. For those of you who weren't here for Course A, here is the table grace provided by the curriculum:
For the many people, near and far,
who plant and pick and deliver our food,
We give thanks.
For the earth and rain and sun that sustain us,
We give thanks.
For this day, this meal, and this joyful time together,
We give thanks.
Would someone volunteer to read the table grace when we sit down to eat? And the rest of us can join in to say "We give thanks" responsively. Give index card to volunteer.
Now let's get cooking! Today's theme is Mighty Legumes, and there are legumes in each of our recipes today.
What are the legumes in the Messy Mikes? [Soybeans in the tempeh]
What are the legumes in the Mock Tuna Salad? [Chickpeas or garbanzos—same bean, two different names]
Technically, there's legume protein in the Broccoli Salad, though it's nutritionally negligible. But just for fun, what is it? [The Tofu Mayo is made with tofu, and tofu is made from soybeans, and store-bought vegan mayos contain either soy or pea protein.]
And the legumes in the Brownies are no secret, they're right in the name!
Cooking together (30-40 minutes)
Have fun, be safe, and don't worry about errors. When working together in the kitchen, remember this motto: Let's be flexible and forgiving. (Not a bad motto for life in general.☺) And take pictures. And please compost the food scraps and waste.
Messy Mikes
Recipe from Vegan Vittles, © Joanne Stepaniak, 1997. This is a plant-based version of Sloppy Joes.
In this recipe, crumbled tempeh replaces ground beef. Tempeh originated in Indonesia. It is a firm cake made from cultured soybeans. In a slab of tempeh, you can still see the individual pieces of soybean. How does that compare to the texture of tofu, which is also made from soybeans?
Makes 4 servings. For your class meal, multiply this recipe accordingly:
1 Tablespoon olive oil—or try an oil-free version by sautéing in vegetable broth or water
1 large onion, diced
1 8-oz package tempeh, crumbled
2 Tablespoons tamari or soy sauce
½ C ketchup
1 teaspoon prepared yellow mustard
1 teaspoon apple cider vinegar
4 burger buns, split and toasted just before serving
Place oil or broth in a large pan and heat over medium-high heat. Add the onion and sauté until glassy. Add the tempeh and tamari (or soy sauce) and continue cooking until the onion is very tender.
Add ketchup, mustard, and vinegar. Mix well. Reduce heat to medium and cook uncovered another 5-10 min, stirring often. Divide hot mixture equally among the buns, and serve.
Mock Tuna (Chickpea) Salad
Google "vegan tuna salad" and you'll get over 23,000 results! If you grew up eating tuna salad, you may have a preference for certain ingredients. (Do you like an oniony flavor? Sweet relish or no relish?) This recipe is easily adapted to your own taste.
Have you been told to eat fish in order to get omega-3 fats? Actually, it's no sweat to get your omega-3s from non-fish sources, and let the fish be. :)
For your class meal, one recipe may be enough for 3-4 participants, so multiply accordingly.
1 can (15 oz.) chickpeas (also known as garbanzo beans), drained
2 celery ribs, diced
¼ C. red onion or 2 green onions, finely chopped
2 Tablespoons vegan mayonnaise
1 to 2 Tablespoons mustard (your favorite—yellow, Dijon, or brown)
1 to 2 Tablespoons sweet pickle relish (or more, or omit, to taste)
For serving: pita rounds, bread slices, lettuce leaves or rice crackers
1. Mash chickpeas in a large bowl with a potato masher. Add remaining ingredients, and mix well.
2. Serve immediately, or chill before serving. Serve in a pita half, between bread slices, atop a lettuce cup or on rice crackers.
Broccoli Salad
Physicians Committee for Responsible Medicine offers a recipe similar to this one which is popular with participants in their Food for Life: Diabetes Nutrition and Cooking Classes. You can experiment: prepare some with raw broccoli and some with blanched, to discover your preference.
Makes 4 servings, so multiply accordingly for your class meal.
2 medium broccoli stalks & crowns
2 or 3 green onions, chopped
½ cup grated carrots
½ cup golden raisins (regular are fine, too)
¼ cup dried cranberries
3 Tablespoons vegan mayonnaise (either store-bought, or use tofu mayonnaise recipe below)
1 Tablespoon seasoned rice vinegar
1 Tablespoon maple syrup
¼ teaspoon black pepper
Cut broccoli florets into bite-size pieces. Peel stems and cut stalk into bite-size pieces.
Optional step: to blanch the broccoli, bring a pot of water to a boil. Plunge broccoli in the boiling water for 30 seconds to 1 minute. Drain the broccoli (use either a colander and pour out the pot, or a scoop to remove the broccoli) and plunge the broccoli in a large bowl of ice water. This is known as “shocking” the vegetable, the purpose of which is to stop the cooking. Let broccoli sit in ice water for a few minutes, then drain.
Transfer broccoli (raw or blanched) to salad bowl and add green onions, carrots, raisins, and cranberries.
In a small bowl, mix together mayonnaise substitute, vinegar, sugar, and black pepper. Pour over broccoli mixture and toss to mix.
Nutrition note: Most of the claims made by raw foodists about food enzymes are not science-based. But there are two known examples of plant enzymes serving physiologically useful functions, and the production of sulforaphane is one of them. Raw broccoli contains an enzyme that produces sulforaphane. Watch this NutritionFacts video to learn more: http://nutritionfacts.org/video/sometimes-the-enzyme-myth-is-true/
½ - ¾ teaspoon salt
¾ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sugar
2 teaspoons Dijon mustard
1 Tablespoon apple cider vinegar
Combine all ingredients in a blender and process until completely smooth. If possible, chill before serving. (If you don't have time to chill this mayo in your class, it will still be delicious.)
Black Bean Brownies
Surprise! Legumes are the secret ingredient in these brownies. Recipe by Katie Higgins, blogger at Chocolate-Covered Katie: http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/ Her popular dessert book, Chocolate-Covered Katie, came out in 2015.
Makes 9-12 brownies
1½ cups black beans (1 15-oz can, drained and rinsed very well)
2 tbsp cocoa powder
½ cup quick oats
¼ tsp salt
⅓ cup maple syrup
pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to ½ cup)
¼ cup vegetable oil
2 tsp vanilla extract
½ tsp baking powder
½ cup to ⅔ cup chocolate chips (fair-trade & dairy-free if possible)
optional: ¼ cup chips, for top
Preheat oven to 350 F. Combine all ingredients except chips in a food processor or high-speed blender, and blend really well, until completely smooth. Stir in the chips, then pour into a greased 8×8 pan. (A parchment-lined pan works too.) Optional: sprinkle extra chocolate chips over the top, press into batter.
Bake the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.
If they still look a bit undercooked, you can place them in the fridge overnight. They will firm up!
Mealtime (30 minutes)
Before you eat, let your volunteer lead the group in the table grace.
As you eat, invite discussion about legumes and the assigned videos about cocoa.
Sample discussion questions:
1. Has today's session motivated you to add more legumes to your diet? There are so many different kinds! How many different ones can we name, as a group? [Let everyone chime in with names of different legumes.]
2. Can someone recap the reasons why plant protein is preferable?
3. Did anyone watch the NutritionFacts video, or read Dr. Greger's column, about flatulence? Can you share what you learned?
4. Thinking now about the videos you watched at home about cocoa, how did you feel, watching the men who work at the cocoa plantation as they tasted chocolate for the first time?
Clean-up (10 minutes)
Next session planning & check-out (5 minutes)
Before we end our session today, let me remind you that our next session will be [date, time] and we will be preparing some recipes that are super-fast, so we'll have time to watch a presentation by Dr. Greger. The recipes are Sliced Barbecue Sandwiches, Salad, and Chocolate Mousse. Do we have three volunteers to be recipe group leaders? Who wants to be in charge of the Sliced Barbecue? [etc.] Give each volunteer a recipe set.
Ask other participants to join a recipe group, and hand out remaining recipe sets.
You may want to huddle briefly with your new group before your leave tonight, to decide who will bring which ingredients.
Between now and the next session, there is assigned reading, which you'll access from the DOVE site. I'll email you a reminder. It's short; shouldn't take you more than about 10 minutes. But if you have more time, do explore the supplementary readings and videos under the other "Further learning this week" sections.
How was this session for you? Any positives (things you especially liked), any deltas (things you would change)?
Take note of feedback, thank everyone for coming, and invite recipe groups to huddle & coordinate plans for next session.
Further learning this week...
Spotlight on UUs
One biographer of Norm Phelps (1939-2014) has described him as a "spiritual mentor to the animal rights movement." Phelps, who identified as both Buddhist and Unitarian Universalist, was a founding member of the Society of Ethical & Religious Vegetarians and author of numerous books and articles on animal rights, including The Dominion of Love: Animal Rights According to the Bible (2002), The Great Compassion: Buddhism and Animal Rights (2004), The Longest Struggle: Animal Advocacy from Pythagoras to PETA (2007), and Changing the Game: Animal Liberation in the Twenty-First Century (2013).
It was the death of his dog Czar that led Phelps to quit eating meat, eggs, and dairy in his mid-forties. He wrote, “Czar was a person. He had a personality as individual and well-defined as any human being. He could love, he could trust, he could share, he could enjoy, he could fear, he could worry, he could look forward to the future and remember the past, he had a sense of who he was, and he would have sacrificed himself for me without a moment’s hesitation… If Czar was a person, what about other animals? What about cows, pigs, chickens and sheep? Weren’t they people, too? How could we love some and eat others?”
Ten years later, Phelps retired early from (as he put it) being "a government bureaucrat" so that he could devote as much time as possible to creating a better world for animals through his activism and writing.
Lovingkindness, and Gramsci's pessimism of the intellect/optimism of the will, animated his eloquent criticism. In 2007, he wrote an open letter to the Dalai Lama to oppose the hypocrisy of the Dalai Lama's meat-eating. In 2011, he wrote to the UUA about the shortcomings of the draft Ethical Eating Statement of Conscience, calling it "profoundly flawed." And in 2014, he wrote an open letter to Unitarian Universalists lamenting our denomination's stance regarding animals. He urged us "to get on the right side of the definitive social justice issue of our time"—warning that if we fail to do so, "future generations of UUs will look back at us and see little to be proud of."
Even as he called for greater moral courage from not-yet-vegan Buddhists and UUs, he recommended pragmatism over dogmatism within the animal liberation movement.
After battling against myasthenia gravis for over a decade, Phelps died at the age of 75. He is survived by his wife and fellow animal advocate, Patti Rogers, children Nelson and Kyra, and a community of activists who treasured him. Thankfully, his wisdom and compassion live on in his writings.
Will his vision of a better world be realized? There is reason to hope. We can make a difference.
Did you know?
Want guidance about which chocolate companies to buy chocolate from? Check Food Empowerment Project's chocolate list.
Food Empowerment Project was founded by lauren Ornelas. Ornelas knows what it's like to grow up poor. She talks about being a proud Chicana, and she advocates powerfully for farm workers, food access, and animal rights. She urges people to make connections among these issues.
Ornelas wants to see people with financial privilege supporting activists in low-income communities by donating money to help with programs that bring fresh produce to those communities.
Here is the talk Ornelas gave at a 2016 conference on Intersectional Justice. (DOVE's Course C features another talk by Ornelas in this session.)
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link: https://www.youtube.com/watch?v=mgxpNWVKqG0
Protein myth-busting
If you're eating a variety of healthy plant-sourced foods and taking in enough calories to maintain your body weight, then you're almost certainly meeting your protein needs.
But if you're curious and want to calculate your needs based on your body weight, one site that offers such a calculator is VeganHealth.org, run by Jack Norris, RD (RD = registered dietitian).
Just enter your ideal body weight in Table 3 at this page, http://www.veganhealth.org/articles/protein.php. It calculates your recommended daily intake of protein in grams, and as well as the number of servings for various vegan foods to meet that RDA.
For more about protein combining and Frances Moore Lappé, see the For Our Next Session assignment below.
For our next session...
These two articles—one about, and one by, food equity pioneer Frances Moore Lappé—make nice companion readings.
Lappé is the author of eighteen books including the best-seller Diet for a Small Planet (1971), Hope's Edge (2002) with daughter Anna, and most recently World Hunger: Ten Myths (2015). She also co-founded Food First (to educate about world hunger,) the 10-year "Center for Living Democracy" initiative (to spread democratic innovations in problem-solving), and Small Planet Institute (in support of democratic social movements worldwide). Lappé's connection with the UU denomination dates back to her childhood; her parents founded a Unitarian church in Texas in the 1950s.
1. "Protein Combining & Beyond: The True Legacy of 'Diet for a Small Planet' " by Pam Parsons. Allow 4 minutes.
2. "The City That Ended Hunger" by Frances Moore Lappé. Allow 6 minutes.
Optional assignment, if you have time—
2. "Lentil Underground"(3:49) Liz Carlisle explains what's exciting and important about organic lentil farming, the subject of her 2015 book The Lentil Underground.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link: https://www.youtube.com/watch?v=IhpFmK2yav0
If this interview piques your interest, consider reading the book! We recommend it highly.
Hands-on learning: Mighty legumes!
Get ready to cook together!
PREPARATION
1. Read this session all the way through. Scripted language in highlighting is offered as guidance; feel free to deviate as you see fit.
2. Find out: will you be able to use washable plates and utensils from the congregation? If not, consider asking participants to bring their own, to avoid creating more garbage.
3. Find out: does your congregation collect food waste for composting? If not, you can suggest that as a worthy Exit Ticket project for your group to consider. In the meantime, if you have your own compost pile (or if you know someone who does), please bring a large container to this session, so you can ask participants to divert kitchen scraps or unwanted food into the container for composting.
4. Mid-week, send reminder email with link to the assigned viewing. Here is a template for your email.
5. If applicable, check in with each cooking group leader to make sure their group will have necessary ingredients and equipment.
6. Designate at least two people to take some pictures.
7. Ensure there will be nametags, and create signage to help participants find kitchen, if necessary.
8. Make copies of each recipe for B.3 (printable versions here)—assemble a set of recipes for each participant.
9. On an index card, write the table grace provided below.
Welcome, check-in, mealtime blessings (10 minutes)
Say, Welcome back! We're going to prepare and share a meal today. Before we get cooking, let's go around the circle to check in about our week. I'll start... Model a brief check-in, and let each participant take a turn doing the same.
If you have any participants who are new to DOVE and did not come for Course A, introduce the table grace to them like this (otherwise skip this paragraph):
Course B continues the practice begun in Course A of saying a table grace. For those of you who weren't here for Course A, here is the table grace provided by the curriculum:
For the many people, near and far,
who plant and pick and deliver our food,
We give thanks.
For the earth and rain and sun that sustain us,
We give thanks.
For this day, this meal, and this joyful time together,
We give thanks.
Would someone volunteer to read the table grace when we sit down to eat? And the rest of us can join in to say "We give thanks" responsively. Give index card to volunteer.
Now let's get cooking! Today's theme is Mighty Legumes, and there are legumes in each of our recipes today.
What are the legumes in the Messy Mikes? [Soybeans in the tempeh]
What are the legumes in the Mock Tuna Salad? [Chickpeas or garbanzos—same bean, two different names]
Technically, there's legume protein in the Broccoli Salad, though it's nutritionally negligible. But just for fun, what is it? [The Tofu Mayo is made with tofu, and tofu is made from soybeans, and store-bought vegan mayos contain either soy or pea protein.]
And the legumes in the Brownies are no secret, they're right in the name!
Cooking together (30-40 minutes)
Have fun, be safe, and don't worry about errors. When working together in the kitchen, remember this motto: Let's be flexible and forgiving. (Not a bad motto for life in general.☺) And take pictures. And please compost the food scraps and waste.
Messy Mikes
Recipe from Vegan Vittles, © Joanne Stepaniak, 1997. This is a plant-based version of Sloppy Joes.
 |
| Better than Sloppy Joes! |
Makes 4 servings. For your class meal, multiply this recipe accordingly:
1 Tablespoon olive oil—or try an oil-free version by sautéing in vegetable broth or water
1 large onion, diced
1 8-oz package tempeh, crumbled
2 Tablespoons tamari or soy sauce
½ C ketchup
1 teaspoon prepared yellow mustard
1 teaspoon apple cider vinegar
4 burger buns, split and toasted just before serving
Place oil or broth in a large pan and heat over medium-high heat. Add the onion and sauté until glassy. Add the tempeh and tamari (or soy sauce) and continue cooking until the onion is very tender.
Add ketchup, mustard, and vinegar. Mix well. Reduce heat to medium and cook uncovered another 5-10 min, stirring often. Divide hot mixture equally among the buns, and serve.
Mock Tuna (Chickpea) Salad
Google "vegan tuna salad" and you'll get over 23,000 results! If you grew up eating tuna salad, you may have a preference for certain ingredients. (Do you like an oniony flavor? Sweet relish or no relish?) This recipe is easily adapted to your own taste.
For your class meal, one recipe may be enough for 3-4 participants, so multiply accordingly.
1 can (15 oz.) chickpeas (also known as garbanzo beans), drained
2 celery ribs, diced
¼ C. red onion or 2 green onions, finely chopped
2 Tablespoons vegan mayonnaise
1 to 2 Tablespoons mustard (your favorite—yellow, Dijon, or brown)
1 to 2 Tablespoons sweet pickle relish (or more, or omit, to taste)
For serving: pita rounds, bread slices, lettuce leaves or rice crackers
1. Mash chickpeas in a large bowl with a potato masher. Add remaining ingredients, and mix well.
2. Serve immediately, or chill before serving. Serve in a pita half, between bread slices, atop a lettuce cup or on rice crackers.
This salad is also great as a wrap filling.
Nutrition Note: Protein
Do you know how much protein you need? Most people who are consuming animal products are getting 2-3 times more protein than they need. Meanwhile, they're not getting enough of another very important nutrient—what is it? Watch this 4-min NutritionFacts video to find out.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link:
Nutrition Note: Protein
Do you know how much protein you need? Most people who are consuming animal products are getting 2-3 times more protein than they need. Meanwhile, they're not getting enough of another very important nutrient—what is it? Watch this 4-min NutritionFacts video to find out.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link:
Fiber comes only from plants, which is one reason why plant protein is preferable to animal protein—because food is a package deal. With plant protein you're getting fiber and phytonutrients, which protect your health, and you're not getting the saturated fat, cholesterol, and hormones that come with animal protein.
For additional information about protein, including the history behind the debunked "protein-combining" myth, see this week's Did you know? section.
Physicians Committee for Responsible Medicine offers a recipe similar to this one which is popular with participants in their Food for Life: Diabetes Nutrition and Cooking Classes. You can experiment: prepare some with raw broccoli and some with blanched, to discover your preference.
 |
| Raw broccoli = lots of sulforaphane! |
Makes 4 servings, so multiply accordingly for your class meal.
2 medium broccoli stalks & crowns
2 or 3 green onions, chopped
½ cup grated carrots
½ cup golden raisins (regular are fine, too)
¼ cup dried cranberries
3 Tablespoons vegan mayonnaise (either store-bought, or use tofu mayonnaise recipe below)
1 Tablespoon seasoned rice vinegar
1 Tablespoon maple syrup
¼ teaspoon black pepper
Cut broccoli florets into bite-size pieces. Peel stems and cut stalk into bite-size pieces.
Optional step: to blanch the broccoli, bring a pot of water to a boil. Plunge broccoli in the boiling water for 30 seconds to 1 minute. Drain the broccoli (use either a colander and pour out the pot, or a scoop to remove the broccoli) and plunge the broccoli in a large bowl of ice water. This is known as “shocking” the vegetable, the purpose of which is to stop the cooking. Let broccoli sit in ice water for a few minutes, then drain.
Transfer broccoli (raw or blanched) to salad bowl and add green onions, carrots, raisins, and cranberries.
In a small bowl, mix together mayonnaise substitute, vinegar, sugar, and black pepper. Pour over broccoli mixture and toss to mix.
Nutrition note: Most of the claims made by raw foodists about food enzymes are not science-based. But there are two known examples of plant enzymes serving physiologically useful functions, and the production of sulforaphane is one of them. Raw broccoli contains an enzyme that produces sulforaphane. Watch this NutritionFacts video to learn more: http://nutritionfacts.org/video/sometimes-the-enzyme-myth-is-true/
Tofu Mayo
1 12.3-ounce package firm or extra-firm silken tofu½ - ¾ teaspoon salt
¾ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon sugar
2 teaspoons Dijon mustard
1 Tablespoon apple cider vinegar
Combine all ingredients in a blender and process until completely smooth. If possible, chill before serving. (If you don't have time to chill this mayo in your class, it will still be delicious.)
Surprise! Legumes are the secret ingredient in these brownies. Recipe by Katie Higgins, blogger at Chocolate-Covered Katie: http://chocolatecoveredkatie.com/2012/09/06/no-flour-black-bean-brownies/ Her popular dessert book, Chocolate-Covered Katie, came out in 2015.
Makes 9-12 brownies
 |
| A fudgy chocolate treat. |
½ cup quick oats
¼ tsp salt
⅓ cup maple syrup
pinch uncut stevia OR 2 tbsp sugar (or omit and increase maple syrup to ½ cup)
¼ cup vegetable oil
2 tsp vanilla extract
½ tsp baking powder
½ cup to ⅔ cup chocolate chips (fair-trade & dairy-free if possible)
optional: ¼ cup chips, for top
Preheat oven to 350 F. Combine all ingredients except chips in a food processor or high-speed blender, and blend really well, until completely smooth. Stir in the chips, then pour into a greased 8×8 pan. (A parchment-lined pan works too.) Optional: sprinkle extra chocolate chips over the top, press into batter.
Bake the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.
If they still look a bit undercooked, you can place them in the fridge overnight. They will firm up!
Mealtime (30 minutes)
Before you eat, let your volunteer lead the group in the table grace.
As you eat, invite discussion about legumes and the assigned videos about cocoa.
Sample discussion questions:
1. Has today's session motivated you to add more legumes to your diet? There are so many different kinds! How many different ones can we name, as a group? [Let everyone chime in with names of different legumes.]
2. Can someone recap the reasons why plant protein is preferable?
3. Did anyone watch the NutritionFacts video, or read Dr. Greger's column, about flatulence? Can you share what you learned?
4. Thinking now about the videos you watched at home about cocoa, how did you feel, watching the men who work at the cocoa plantation as they tasted chocolate for the first time?
5. Had you ever seen a cacao pod with the raw beans before?
6. Does anyone know about "Reverse Trick-or-Treating," where you give out fair-trade chocolate with an information sheet to raise awareness and increase demand for fair-trade chocolate? (More information here.)
Next session planning & check-out (5 minutes)
Before we end our session today, let me remind you that our next session will be [date, time] and we will be preparing some recipes that are super-fast, so we'll have time to watch a presentation by Dr. Greger. The recipes are Sliced Barbecue Sandwiches, Salad, and Chocolate Mousse. Do we have three volunteers to be recipe group leaders? Who wants to be in charge of the Sliced Barbecue? [etc.] Give each volunteer a recipe set.
Ask other participants to join a recipe group, and hand out remaining recipe sets.
You may want to huddle briefly with your new group before your leave tonight, to decide who will bring which ingredients.
Between now and the next session, there is assigned reading, which you'll access from the DOVE site. I'll email you a reminder. It's short; shouldn't take you more than about 10 minutes. But if you have more time, do explore the supplementary readings and videos under the other "Further learning this week" sections.
How was this session for you? Any positives (things you especially liked), any deltas (things you would change)?
Take note of feedback, thank everyone for coming, and invite recipe groups to huddle & coordinate plans for next session.
Further learning this week...
One biographer of Norm Phelps (1939-2014) has described him as a "spiritual mentor to the animal rights movement." Phelps, who identified as both Buddhist and Unitarian Universalist, was a founding member of the Society of Ethical & Religious Vegetarians and author of numerous books and articles on animal rights, including The Dominion of Love: Animal Rights According to the Bible (2002), The Great Compassion: Buddhism and Animal Rights (2004), The Longest Struggle: Animal Advocacy from Pythagoras to PETA (2007), and Changing the Game: Animal Liberation in the Twenty-First Century (2013).
Ten years later, Phelps retired early from (as he put it) being "a government bureaucrat" so that he could devote as much time as possible to creating a better world for animals through his activism and writing.
Lovingkindness, and Gramsci's pessimism of the intellect/optimism of the will, animated his eloquent criticism. In 2007, he wrote an open letter to the Dalai Lama to oppose the hypocrisy of the Dalai Lama's meat-eating. In 2011, he wrote to the UUA about the shortcomings of the draft Ethical Eating Statement of Conscience, calling it "profoundly flawed." And in 2014, he wrote an open letter to Unitarian Universalists lamenting our denomination's stance regarding animals. He urged us "to get on the right side of the definitive social justice issue of our time"—warning that if we fail to do so, "future generations of UUs will look back at us and see little to be proud of."
Even as he called for greater moral courage from not-yet-vegan Buddhists and UUs, he recommended pragmatism over dogmatism within the animal liberation movement.
After battling against myasthenia gravis for over a decade, Phelps died at the age of 75. He is survived by his wife and fellow animal advocate, Patti Rogers, children Nelson and Kyra, and a community of activists who treasured him. Thankfully, his wisdom and compassion live on in his writings.
Will his vision of a better world be realized? There is reason to hope. We can make a difference.
Want guidance about which chocolate companies to buy chocolate from? Check Food Empowerment Project's chocolate list.
Food Empowerment Project was founded by lauren Ornelas. Ornelas knows what it's like to grow up poor. She talks about being a proud Chicana, and she advocates powerfully for farm workers, food access, and animal rights. She urges people to make connections among these issues.
Ornelas wants to see people with financial privilege supporting activists in low-income communities by donating money to help with programs that bring fresh produce to those communities.
Here is the talk Ornelas gave at a 2016 conference on Intersectional Justice. (DOVE's Course C features another talk by Ornelas in this session.)
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link: https://www.youtube.com/watch?v=mgxpNWVKqG0
At the same conference, Dr. A. Breeze Harper gave this presentation on Uprooting White Fragility (recommended viewing for white-identified people who want to become better allies against racism):
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link: https://www.youtube.com/watch?v=YCyGGygkfe4
Protein myth-busting
If you're eating a variety of healthy plant-sourced foods and taking in enough calories to maintain your body weight, then you're almost certainly meeting your protein needs.
But if you're curious and want to calculate your needs based on your body weight, one site that offers such a calculator is VeganHealth.org, run by Jack Norris, RD (RD = registered dietitian).
Just enter your ideal body weight in Table 3 at this page, http://www.veganhealth.org/articles/protein.php. It calculates your recommended daily intake of protein in grams, and as well as the number of servings for various vegan foods to meet that RDA.
What about "protein combining"? If we don't pair up certain foods, will we be left with "incomplete" proteins? No. This was popularized, then debunked, decades ago. Watch this 4-min NutritionFacts video to learn more.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link:For more about protein combining and Frances Moore Lappé, see the For Our Next Session assignment below.
Fish cognition and sentience
Scientists who study fishes are documenting evidence of their intelligence, long-term memory, use of tools, and complex social relationships.
In What a Fish Knows (2016), biologist Jonathan Balcombe explores the surprising capabilities of fishes.
This page has more information about research on fish behavior, emotion, and intelligence.
Scientists who study fishes are documenting evidence of their intelligence, long-term memory, use of tools, and complex social relationships.
In What a Fish Knows (2016), biologist Jonathan Balcombe explores the surprising capabilities of fishes.
This page has more information about research on fish behavior, emotion, and intelligence.
These two articles—one about, and one by, food equity pioneer Frances Moore Lappé—make nice companion readings.
Lappé is the author of eighteen books including the best-seller Diet for a Small Planet (1971), Hope's Edge (2002) with daughter Anna, and most recently World Hunger: Ten Myths (2015). She also co-founded Food First (to educate about world hunger,) the 10-year "Center for Living Democracy" initiative (to spread democratic innovations in problem-solving), and Small Planet Institute (in support of democratic social movements worldwide). Lappé's connection with the UU denomination dates back to her childhood; her parents founded a Unitarian church in Texas in the 1950s.
1. "Protein Combining & Beyond: The True Legacy of 'Diet for a Small Planet' " by Pam Parsons. Allow 4 minutes.
2. "The City That Ended Hunger" by Frances Moore Lappé. Allow 6 minutes.
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| One of Belo Horizonte's bulk produce markets. Photo by Leah Rimkus. |
Optional assignment, if you have time—
Watch these two videos:
1. "Conversation with King Corn filmmaker Curt Ellis" (5:45) "King Corn" is a 2007 documentary that looks at the problem of our subsidized, monocropped, chemical-agriculture system. In this short interview, filmmaker Curt Ellis identifies solutions that we need to implement as consumers, policy makers, processors, and farmers.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link:
https://www.youtube.com/watch?v=J2vARSdg7bw
1. "Conversation with King Corn filmmaker Curt Ellis" (5:45) "King Corn" is a 2007 documentary that looks at the problem of our subsidized, monocropped, chemical-agriculture system. In this short interview, filmmaker Curt Ellis identifies solutions that we need to implement as consumers, policy makers, processors, and farmers.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link:
https://www.youtube.com/watch?v=J2vARSdg7bw
If this interview piques your interest, you may want to schedule a screening of "King Corn" as a bonus DOVE session. You can buy the dvd or watch instantly online from this page. Or you can watch an extended 20-min clip that aired on PBS' Independent Lens program in 2008.
If you are using an iPad, the embedded video below may not be visible to you. Instead, follow this link: https://www.youtube.com/watch?v=IhpFmK2yav0
If this interview piques your interest, consider reading the book! We recommend it highly.
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