My world peace diet recipes

My journey to veganism

1. My World Peace Diet Simple Vegan Recipes by Gerry Yokota

2. Introduction This little collection of recipes was inspired by this book, The World Peace Diet by Will Tuttle. I am infinitely grateful to my dear friend Tamarah Cohen for introducing me to this book. I have created this slide show (which may also be printed out as a small booklet) simply because going vegan has brought me such peace of mind and body that I want to share it with as many people as possible. Peace on Earth, Good Will to All! Gerry Yokota Winter 2014-15

3. Note to My Busy Friends You know me, I am no Earth Goddess. I work full-time and have a family and my fair share of household duties. And I am no gourmet cook. All these recipes are simple vegan variations on what I grew up eating or learned to cook when I first came to Japan. I have found vegan cooking to be not only less stressful but much easier, quicker, tastier and satisfying than traditional cooking with meat, dairy and eggs, and I hope you do too. I used to hate grocery shopping. Now I love it. I used to hate cooking and banged angrily around the kitchen. Now I waltz around the kitchen humming and singing as I cook. I don’t think I was being possessed by the angry spirits of the animals whose lives I had taken needlessly. I think it was more like I was tortured by my own repressed guilt. Now I feel free . P.S. This is a work in progress. I still need to reduce my reliance on prepared seasonings, especially those containing sugar. Suggestions welcome!

4. This is an example of a typical day of meals in our home. Nutrition is based on the following daily balance : 3 servings of grain, 3 servings of beans, 4 servings of fruit, 5 servings of vegetables, and 1 serving of nuts. This core adds up to about 1300 calories, so you can add other favorites freely to fill out your personal allotment of 1800~2200. And of course remember, this chart doesn’t include things like the oils and seasonings. I just offer it because I found this sort of visualization to be very helpful when I was getting started and I hope you do too, as you start planning your own meals plugging in your own favorites while maintain similar nutritional balance. I adapted this from the cookbook Becoming Vegan by Brenda Davis and Vesanto Melina.

5. Vegan Taco Rice 1. Cook rice. 2. Reconstitute crumbled soymeat . Fry with salt and garlic. 3. Add 2 Tbsp. ketchup, 1 Tbsp. Worcestershire sauce, 1 t. soy sauce and Tabasco to taste. Cook 15 minutes. 4. Prepare fresh toppings such as lettuce, rucola , tomatoes, black olives, corn, avocado, and green peas. 5. Place a large lettuce leaf on each plate, add rice, then arrange toppings to taste. 6. Garnish with crushed multigrain tortilla chips.

6. Vegan Minestrone 1. Empty 1 can of diced tomatoes and 1 can of water into ceramic pot. 2. Add onions, green beans, carrots, mushrooms, broccoli, zucchini, corn, mixed beans, fake bacon bits, and a little olive oil. Cook for 20 minutes. 3. Add macaroni and cook for another 10 minutes. 4. Season with salt and pepper. 5. Wilt in a few handfuls of spinach leaves 1 minute before serving.

7. Vegan Kimchi Stew 1. Heat sesame oil in a frypan . Fry shironegi and kimchi. 2. Add 1 cup konbu stock, bring to boil, and lower heat to medium. 3. Add 1 Tbsp. miso, 1 block tofu, bok choy , nira , bean sprouts, enoki mushrooms, carrots, and/or whatever else you like. Check the kimchi label with care! Many contain fish products.

8. Vegan Red Lentil Soup 1. Cook carrots and onions in olive oil with dry lentils for 10 minutes. 2. Add 1 can tomatoes, 1 Tbsp. tomato puree, a little olive oil, salt, pepper, oregano, basil, paprika, and 3 cups water. Cook 30-40 minutes.

9. Vegan Cornbread 1. Preheat oven to 425F. 2. Sour 1 ½ cups soymilk with 1 ½ Tbsp. vinegar. 3. Mix 1 cup corn grits, 1 cup flour, 1 Tbsp. flaxmeal , 2 Tbsp. sugar, ½ t. salt, 1 t. baking powder, and ½ t. baking soda in a large bowl. 4. Add the soymilk and 2 Tbsp. oil. Stir until just blended. 5. Bake for 25-30 minutes. P.S. I have had no trouble substituting soymilk for cow’s milk in any baking recipe.

10. Vegan Mabo Dofu 1. Reconstitute crumbled soymeat . Cut scallions finely. Smash garlic. 3. Fry soymeat . Add garlic, 1 Tbsp. tobanjan , 1 Tbsp. kanmenjan , 1 Tbsp. rayu , 1 Tbsp. touki , and a little ichimi . Add 150 ml. konbu or vegetable stock. 4. I n a separate pot, bring salted water to boil and add cubed tofu. When it floats to the top, move it to the frypan . Add scallions. 5. After boiling a little, add 1 Tbsp. shokoshu (Chinese wine) , 1 Tbsp. soy sauce, salt and pepper. 6. Thicken with starch, then add a little more rayu . Variation with daikon instead of tofu: Start by cubing and microwaving daikon for 10 minutes. Also good with fried eggplant.

11. Vegan Yin-Yang Curry Place ingredients in the pot in this order: 10 g. finely chopped ginger, 200 g. tomatoes, 50 g. green peppers, 4 cups canned beans, 3 bay leaves, 250 g. chopped onion, 2 cloves garlic, 80 g. carrot, and 50 g. lotus root. Add 4 cups water. Cook 30 minutes. Add salt and soy sauce to taste. For seasoning and thickening, I prefer just blending 2 tsp. of curry powder with 1 Tbsp. oil rather than making a roux with flour. I thicken the curry at the end with starch instead.

12. C hikuzen Stew 1. Saute lotus root, bamboo shoots, konnyaku , gobo, carrot, shiitake, satoimo , and green beans. 2. Add 2 cups konbu dashi, 2 Tbsp. sake, 2 Tbsp. oligofructose , and 2 Tbsp. soy sauce. Cook until veggies are soft. 3. Add 1 Tbsp. mirin and atsuage . Cook until atsuage is heated through. Usuage or boiled soybeans can be substituted for atsuage .

13. Ganmo Stew 1. Scald ganmodoki to remove excess oil. 2. Place 1 cup konbu dashi, 2 Tbsp. sake, 2 Tbsp. soy sauce, and 1 Tbsp. mirin in a pot with the ganmo . Cook 1 minute. 3. Add 1 bunch of komatsuna stalks and white part of bok choy , cook 1 minute. 4. Add 1 bunch komatsuna leaves bok choy leaves, cook 1 minute. 5. Add shimeji mushrooms and cook 5 minutes. Atsuage can be substituted for ganmodoki .

14. Christmas Dinner Menu Tabouleh -Stuffed Tomatoes Soymeat -Stuffed Red and Green Bell Peppers Boiled Spinach with Sesame Seeds Red and Green Lentil Soup Cornbread Baked Apples Eggless cake from Cozy Corner made with soymilk and rice flour, topped with strawberries

15. A Real-Life Down-to-Earth Application of Deconstruction Walking the walk instead of just talking the talk   1. What’s “natural” about artificial insemination , the process of forcibly inserting bull semen deep inside the cow’s vagina while positioning the equipment by jamming a human arm into her rectum?     2. What’s “natural” about forcing bulls to ejaculate using an instrument called an  electroejaculator ?     3. What’s “natural” about the use of the constraining device that the industry calls a “rape rack” which is used to perform artificial insemination?     4. What’s “natural” about an animal’s udders being hooked up to computerized milking machinery?     5. What’s “natural” about manipulating the reproductive systems of female cows through  genetics  to get them to produce 6 to 9 times more milk than their bodies were designed for?   6. What’s “natural” about artificially breeding millions of cows only to slaughter them at a fraction of their natural lifespan when their milk production declines? Deconstructing the “Dairy Is Natural” Myth by   Free From Harm Staff Writers   The dairy industry has most people believing that cow’s milk, and the cheese, yogurt, butter, ice cream and other products derived from it, are “natural” for us to consume. But if they are indeed so natural, then why does the dairy industry have to use such extremely unnatural practices to extract milk from cows? 7. What’s “natural” about stripping the calves away from their mothers at birth and forcing them to live in isolation or just killing them immediately if they are unmarketable as veal? 8. What’s “natural” about feeding their calves raised for veal a diet that makes them anemic and malnourished? 9. What’s “natural” about inserting a  spiked nose ring  in a calf’s nose to prevent him from suckling on his mother’s udders?   10. What’s “natural” about consuming the breast milk of another species intended for their own calves, into our adulthood, when even that animal’s own offspring are weaned off of their mother’s milk by the first year?   11. What’s “natural” about drinking dairy milk when most of the global population can’t even digest or tolerate it? 12. What’s “natural” about dying from a heart attack or stroke at 50 because our arteries are so clogged with cholesterol? 13. What’s “natural” about forcing our children to consume something their bodies were never designed for, causing asthma, allergies, rashes, early sexual maturity, and juvenile  diabetes ? 14. What’s “natural” about forsaking our compassion and harming other animals not because we have to, but just because we can and derive easy, perverse pleasure from it?