Northwest Veg
Vol. 64
"Only Kale Can Save Us Now."
--Herbivore Clothing Co.

Latest News...
» NW VEG Events and Bites
» Vegan Gift Guides for the Holidays: Two Great Perspectives
» Vegan Comfort and Food: A Warm Welcome
» Board Member Spotlight on Cindy Koczy
» New Year. New Diet. Transitioning to a Plant-Based Diet
» Youth Empowered Action (YEA) Academy!
» A Positive Spin
» Recipe of the Month: Veggie Garbo Burgers
» Check out our Business Supporters
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NW VEG Events and Bites

Master Veg Program begins January - 12 Spaces Left!
This highly-acclaimed series looks at all aspects of plant-based diets and agriculture, including nutrition, disease prevention, environmental impacts, animal and human impacts, fishing, philosophy, animal law, and food policy. The eight week series will be held Wednesday evenings, January 11 to February 29. A key component of the program is the service-oriented project. Attendees are expected to contribute at least 16 volunteer hours to a nonprofit organization that concerns itself with one or more of the issues discussed in the course. See for details and to register, or email for more info.

Vancouver Potluck & Chef Demo - December 8
Chef Sophie Lapaire Chef Sophie Lapaire will demo how to veganize a traditional holiday meal after the Thurs., Dec. 8 potluck. Potluck begins at 6:30pm, demo at 7:30pm. Sophie's culinary journey started in the South of France where she was born, then took her through Europe, America, Asia and South America. She now teaches classes in cooking vegan international cuisines, and includes tips on healthy nutrition in her classes. Find out more about Sophie: The potluck will be at the Clark Public Utilities Service Center, 1200 Fort Vancouver Way, Vancouver, WA 98663. Very quick to reach from Portland. Click here for more info.

NW VEG Book Club discusses Change of Heart - December 9
Please join us as we discuss Nick Cooney's Change of Heart: What Psychology Can Teach Us About Spreading Social Change at the Kailash Ecovillage community room (4311 SE 37th Ave) on Fri., Dec. 9 from 7:00-9:00pm. If you have read the book, or are planning on doing so, please feel free to join us. New copies of the book are available from NW VEG at $19 each, $3 below the jacket price. Contact Keith at to get a copy. Enthusiastic reviews cite how Change of Heart helps readers to think "differently, critically, and more effectively" in shaping social change. Read more.

Portland Potluck & Recipe Swap - December 18
Join us for our monthly Portland potluck on Sun., Dec. 18, followed by a holiday recipe swap. The potluck will be at 5:00pm at the West Hills Unitarian Universalist Fellowship, 8470 SW Oleson Rd., Portland. Following the potluck, around 6:30pm, we'll share our favorite plant-based holiday recipes. Please bring 30 recipe copies, if you'd like to participate in the exchange.

Compassionate Thanksgiving - Largest Potluck Crowd!
Thanks to everyone who joined us on Nov. 20 at Benson High School for NW VEG's largest potluck ever! 325 attendees devoured delicious plant-based dishes while enjoying the musical talents of Steve Hetzel. If you'd like to contact Steve about playing at your event:

Note for the potlucks: Please bring a vegan (no animal products, including honey) main dish, salad, or dessert; a card listing its ingredients; and plates and utensils for your use. If you come alone, figure the amount to serve 4–6 generously; increase the amount 4 servings for each additional person in your party/family. For more information, email

Vegan Gift Guides for the Holidays: Two Great Perspectives

From Northwest VEG: Serving up some compassion with our gift-giving has certainly never been easier! Consider keeping your money local by supporting some of the many businesses that give back to our vegan community: restaurant and class gift certificates, stocking stuffers and books from FoodFight! and Herbivore, kitchen goodies from Mirador, or get creative throughout our list of local veg supporters at

We can also do double duty by supporting non-profits, both by giving gift memberships and buying items from their catalogs and websites. Farm Sanctuary, PCRM and PETA come to mind, or contact for information on a $35 Northwest VEG membership which comes with a subscription to VegNews Magazine!

From Megan Ujakovich-Gometzan, Contributing Writer: The holidays are a great time to reflect on what we value most in life. Vegan gift giving is not only a way to make your loved ones happy, but also a way to do your part to lessen the immense amount of animal suffering that happens every holiday season (and beyond).

Vegan Comfort and Food: A Warm Welcome

In this season of caring and compassion it is heartwarming to welcome two new Business Supporters to Northwest VEG, ones who embody these values to the highest: Hidden Oasis, a vegan organic CSA, and The Rose Cherokee Inn, a vegan Bed and Breakfast. We also encourage you, our members and other readers, to patronize all our local small business supporters for your holiday shopping and gift-giving, keeping it local, green and compassionate.

The Cherokee Rose Inn

Finally, a haven for vegans visiting the Rose City! The Cherokee Rose Inn is a century-old Craftsman home in near Southeast, located within an easy stroll of parks, restaurants, pubs, coffee shops, shopping, and public transit. Three guest rooms accommodate from one to four guests each. The Cherokee Rose features hearty vegan breakfasts, a vegan sweet to start your evening, and comfortable rooms furnished with antiques. You can enjoy an early morning cup of coffee on the front porch, or join other guests in the parlor to enjoy a cozy gas fire, piano, friendly conversation, or a good book or copy of Veg News. Reasonable rates, pets welcome. Opening on December 15, 2011, with an Open House Sunday, Dec. 11, noon - 4pm. 503-477-9443 or toll-free 855-711-7673

Hidden Oasis

Hidden Oasis CSA, LLC is a family owned and operated enterprise. We grow all of our produce using natural methods. We have chosen to employ manual and heirloom methods of farming used by our ancestors. We have transitioned to an animal free produce growing system, embracing the vegan philosophy. The goal is to promote the health of the soil, and thus the health of the produce and plants that are grown in that soil. Contact Davie Maxwell at 360-256-6896 or And please see our listing on the Local Harvest website:

Find a complete list of businesses supporting NW VEG at:, and an additional list of businesses offering discounts to NW VEG members at:

Board Member Spotlight on Cindy Koczy

Cindy Koczy is an integral part of all things NW VEG. Whether she's assisting chefs in the kitchen, staffing an outreach table, or planning future activities, Cindy's deep compassion and warmth shine through. Thanks for all you do, Cindy!

Can you describe your path to a plant-based diet?
The doctor's blood test revealed frightening results about my health. I knew I was overweight at 230 pounds, but little did I know that my blood pressure was high, I was pre-diabetic, and when the doctor mentioned he wanted to write me three different prescriptions, including one for high cholesterol, a light bulb went on in my head linking animal consumption to cholesterol. Both my parents died of these diseases. I decided in the doctor’s office I could no longer be complacent about my serious health issues. I went home, cleaned out the pantry, fridge and freezer and went vegan overnight! That was eight years ago, and truly one of the best decisions I made for my life.

How did you first get involved with Northwest VEG?
I was into the diet change for a year and while reading the paper one morning I noticed a little blurb about a vegetarian potluck. I showed up and remember being impressed by all the delicious food and how welcomed and supported I felt by having my questions answered, even the dumb ones. I accepted an invitation to join the board soon after.

New Year. New Diet. Transitioning to a Plant-Based Diet

By Veronica Kinitz, Contributing Writer

With the New Year right around the corner, it's that time again to start thinking about resolutions. Maybe you want to improve your health, help animals, or safeguard the environment. What better way to achieve a trifecta than by transitioning to a plant-based diet? It’s healthy and fun.

It's healthy since you'll be incorporating more whole foods into your diet such as fruits, veggies, beans, and grains, just to name a few. It's fun because you'll be trying new food combinations where the creative possibilities are endless. In a vegan haven like Portland, foodies are never at a shortage for plant-based alternatives to meat and dairy, so you can choose a plant-based version of any favorite meal. The following suggestions are just a few ideas to help you begin your transition to or continue maintaining a plant-based diet:

Breakfast is the most important meal of the day, right? So let's make it a good one. I like to start my day with a green smoothie. Smoothies are quick, delicious, healthy, and easy to make. Just blend together fresh (or frozen) fruit, orange juice or soymilk, and kale or other greens and enjoy! One of my favorite combinations is banana, peach, pineapple, kale and vanilla soymilk. Get creative. Add raspberries, mango, strawberries, spinach, collard greens, whatever you fancy. There are a ton of possibilities, and you’ll feel great starting your day the healthy way.

Youth Empowered Action (YEA) Academy!

YEA Academy is a free monthly Saturday workshop program for 12-17 year olds who want to make a difference in their community or the world. At YEA, participants will learn ways to bring about a change on social justice issues they care about, such as homophobia, climate change, racism, animal rights, or bullying. Their first program will be launching December 10 in Portland, OR, and will be expanding to other cities.

Like their flagship program, YEA Camp, YEA Academy's curriculum is based on four areas we feel are critical for activists to develop: knowledge, skills, confidence and community to take action on the issues that matter to them. From 11am-4pm one Saturday a month, youth have an opportunity to learn key skills like running an effective school club, fundraising, running a campaign, and arts activism - all while finding out about inspiring ways others are having an impact in their community, building self confidence, creating a plan to impact a societal problem, and making friends with other young change-makers.

A Positive Spin

By Patti Spreen, Contributing Writer

"As I sit here, contemplating, wondering where my vegan journey will take me, I know that one idea, one thought, one decision, will have a ripple effect far beyond what my eye can see or my heart can feel.

I walk alone mostly.

I hope daily.

I know that my intentions and my actions are all that I have to define the example of who I need to be, most importantly for my children.

My children watch me far more than they listen.

My choice as a vegan is pure, simple, but most importantly, conscientious.

We are what we eat; food is our fuel. What grows from the ground and nourishes the earth also nourishes our bodies, minds, and, most importantly, our souls.

Recipe of the Month: Veggie Garbo Burgers

Colorful and festive, these chewy, homemade veggie burgers are delicious. Recipe from David's Vegan Home Cooking, by David Gabbe.

  • 1 1/2 cups garbanzo bean flour
  • 1/4 cup flax seed meal
  • 2 tablespoons dried parsley
  • 1 teaspoon onion powder
  • 1/2 teaspoon each: garlic powder & salt

  • 1/4 cup water
  • 2 tablespoons soy sauce
  • 2 tablespoons lemon juice
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon liquid smoke (optional)

  • 1 medium carrot (grated)
  • 1 small onion (finely chopped)
  • 2 celery stalks (finely chopped)
  • 1/4 cup roasted red pepper (finely chopped)
  1. Preheat oven to 350 degrees.
  2. Combine first 6 dry ingredients in a bowl.
  3. In separate bowl, combine next 5 wet ingredients. Add vegetables and toss.
  4. Add vegetable mixture to dry ingredients and combine.
  5. Moisten hands and form mixture into 3" patties.
  6. Bake burgers on oiled baking sheet for 40 minutes, flipping burgers halfway.

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