Northwest Veg
Vol. 70
"The greatness of a nation and its moral progress can be judged by the way its animals are treated."
--Mahatma Gandhi

Latest News...
» NW VEG Events and Info
» Volunteer Opportunities!
» Volunteer Spotlight: Jen Macartney
» VegFest Speaker Spotlight: Our Hen House’s Jasmin Singer
» Community Bites
» Business Spotlight: Doctor Kracker
» Ask the RD: Alison Ozgur
» Oregon Prepares to Just Say NO! to GMO
» Why Moms Should Want Vegan Children
» Recipe of the Month: *Kid Approved* Granola Bars
» Check out our Business Supporters
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NW VEG Events and Info

June Board Meeting
When: Sunday, June 10 @ 10:00am
Details: NW VEG members are always welcome to attend board meetings and join in our discussions, with advance notice. We’re especially interested in members who would like to step up to a more active volunteer role with us - coordinating activities, fundraising, or who have finance/accounting experience. Contact NW VEG Secretary for locale and more info.

June Portland Vegan Potluck (Westside) & Cooking Demo
When: Sunday, June 17 @ 5:00pm (potluck) and 6:30pm (presentation)
Where: West Hills Unitarian Universalist Fellowship (8470 SW Oleson Rd., Portland, OR)
Details: Do you ever miss good old All-American picnic fare this time of year? You don't have to! Join Chef Bridget Ellis-Ware and learn to make several raw vegan backyard favorites that even carnivorous dads will love! These dishes are kid-friendly and travel well. And the best part is, they are raw, vegan, and full of nutrients. So bring dad along and give him the gift of healthy options. Happy Father's day! Come to the potluck at 5:00pm, the presentation at 6:30pm, or both!

Race for the Animals - Register Today!
When: Saturday, June 23: 8:30am 10K, 9:00am 5K
Where: Forest Park (Lower MacLeay Park, NW 29th Ave. & Upshur St., Portland)
Details: Register today for Northwest VEG's 3rd annual Race for the Animals on June 23. June 5 is the last day to order your t-shirt! Last year over 250 participants of all ages and paces ran, hiked, and walked the beautiful course. To refuel those plant-strong bodies, following this year's race, all participants are invited to enjoy a variety of vegan goodies from delicious companies such as Petunia’s Pies and Pastries, Back to Eden, Jam On Hawthorne, Dave’s Killer Bread, Artisana Raw Organic Nut Butters, and fresh fruit from Organically Grown! For more info and to register click here.

June Vancouver Vegan Potluck & Veganic Gardening
When: Thursday, June 28 @ 6:30pm (potluck) and 7:30pm (presentation)
Where: Clark Public Utilities Service Center, 1200 Fort Vancouver Way, Vancouver
Details: How can you garden organically without manure, blood meal, bone meal, and other animal products? Come join a discussion on veganic gardening and agriculture with NWVEG board member Jill Schatz, following our monthly Vancouver potluck. Click here for more info.

4th of July Vegan Potluck Picnic
When: Wednesday, July 4 @ 1:00-5:00pm
Where: Raleigh Park, 3500 SW 78th Ave., between Beaverton-Hillsdale Highway and Canyon Road.
Details: Come join in the fun at Northwest VEG's annual 4th of July potluck picnic and celebrate the spirit of independence with delicious plant-based food. Look for the Northwest VEG banner on the hill. If it looks like rain, we'll meet at West Hills UU Fellowship, 8470 SW Oleson Road. Check our website for updates, or call (503) 746-8344.

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 is 4–6 generously; increase the amount by 4 servings for each additional person in your party/family. For more information, email

Volunteer Opportunities!

VegFest is right around the corner! Mark your calendars for September 22 & 23 at the Oregon Convention Center. We'll have more free food samples than ever before for you to devour. Bring your friends and family and an empty belly! We'll have an impressive line-up of speakers including Dr. Caldwell B. Esselstyn, Jr., MD, Virginia Messina, RD, and Milton Mills, MD, as well as captivating cooking demos from many distinguished chefs including Christy Morgan "The Blissful Chef" and much much more!! Check out all of our latest event info at

We'll need more than 300 volunteers to make VegFest happen! We couldn't do it without you! Here are some ways you can be involved:
  • Volunteer at VegFest on Saturday and/or Sunday, Sept. 22/23 (morning, mid-day, & early evening shifts available - 3 hour shifts - many different roles!)
  • Post a VegFest yard sign in your front yard (we'll supply the sign)
  • Distribute VegFest posters and postcards to businesses/coffee shops/libraries etc. in your neighborhood (early September)
  • Assist with set-up at the Convention Center on Friday, Sept. 21

All volunteers get into VegFest free (both days!), and your help is essential in making this a wonderful event! Please let us know the roles you're able to assist with and the day/time you prefer at VegFest. Please email Chelsea Davis, Northwest VEG's Volunteer and Outreach Coordinator, with your preferences and contact info:

VegFest Kitchen Manager
We are looking for a Kitchen Manager for this year’s VegFest, September 22 and 23. The ideal candidate will have experience in managing a kitchen, be a great multitasker, think quickly on their feet, and be comfortable helping multiple chefs prepare for their demonstrations. If this sounds like you, please contact for more information.

Volunteer Spotlight: Jen Macartney

Jen Macartney is a wonderful volunteer and supporter of Northwest VEG. We are so grateful to have her as a key member of the VegFest planning committee. Thank you for all that you do, Jen!

Q. How long have you been veg and why?
A. I was a pescatarian (vegetarian diet plus fish) for about 8 years. In hindsight, I was a vegan waiting to happen. I loved animals; I volunteered at animal shelters, fostered kittens and didn't eat cows, pigs and birds, but I was blind to the full picture. When I started dating my now fiancé about 2 and a half years ago, he opened my eyes to truth about dairy and egg production. When I confessed my addiction to cheese and omelets, he told me about pus in milk, veal crates and the fate of male chicks. With his example, I realized it was possible to thrive with a healthy vegan lifestyle without feeling restricted or deprived. I transformed from calling his diet “extreme” to purging my shelves of animal products in about two weeks as I researched the truth for myself.

Q. How has being veg impacted your life?

VegFest Speaker Spotlight: Our Hen House’s Jasmin Singer

We are thrilled to have Jasmin Singer and Mariann Sullivan, co-founders of Our Hen House present “THINK VEGAN: Ten Tips to Get You Started,” at this year's VegFest, September 22 and 23.

Q. Tell us a little about "Our Hen House" and how it has evolved over time, and what's coming next?
A. Our Hen House is a multimedia hub of opportunities, ideas, stories, people, inspiration, everything we can think of -- all focused on helping everyone find their own way to change the world for animals. We started as a weekly podcast and have produced over 125 consecutive weekly episodes so far! We quickly added a daily blog full of ideas, and then started producing videos. It’s grown so quickly in such a short time that we’re about to transition to a full-fledged multimedia online magazine. People really devour this information, and really want to see big changes!

Q. How long have you been vegan and how has it changed your perspective on life?

Community Bites

Pandemic Prevention
When: Tuesday, June 5 @ 8:00-9:00am
Where: Providence St. Vincent Hospital (9205 SW Barnes Road, Portland, OR)
Details: Dr. Michael Greger from HSUS will be giving a free presentation on viral pandemics. This event is open to the public and does not require an RSVP. For more information, visit his website.

The Power of Food with Dr. Michael Greger
When: Tuesday, June 5 @ 7:00 - 9:00pm
Where: Adventist Medical Center (10123 SE Market St, Portland, OR)
Details: Nationally recognized researcher, author and Director of Public Health for HSUS, Dr. Michael Greger has scoured the world's scholarly literature on clinical nutrition for the most interesting, practical, and groundbreaking science published over the last 12 months on how best to feed ourselves and our families to prevent, treat, and even reverse chronic disease. Join us for this entertaining and enlightening evening. FREE, but reservations are requested. Please call 503-256-4000.

A Night of Animal Sanctuaries: Speakers, Discussion and Vegan Cupcakes!
When: Friday, June 8 @ 6:30pm
Where: Portland State University (SMSU Rm 298)
Details: Join the Student Animal Liberation Coalition to discuss animal sanctuaries and their significance to the animal rights movement. This is a community event, for both students and the community. Guest speakers will include folks from Out to Pasture Farm Sanctuary, Help Animals India, and Oregon Primate Rescue. For more information click here.

Lighthouse Farm Sanctuary Anniversary Party
When: Saturday, June 9 @ 1:00-3:00pm
Where: 36831 Richardson Gap Rd, Scio, Linn, OR
Details: Join us in celebrating the Lighthouse Farm Sanctuary's 10th anniversary as an organization and 5th anniversary at their current home. For more information visit there website.

Meet & Greet with Scott Jurek
When: Monday, June 11 @ 12:00-1:00pm
Where: The Herbivore Clothing Company (1211 SE Stark Street, Portland, OR)
Details: Come by and get Scott Jureks's new book, Eat & Run! Say hello, get your book signed and much on some ultra-runner food & snacks made from recipes in the book. Congratulate Scott on his amazing plant-fueled accomplishments!

When: Saturday, June 16 @ 2:00-4:30pm
Where: TaborSpace (5441 SE Belmont St, Portland, OR)
Details: Join the Vegan Iron Chef organization as they present the first-ever Scrambletown Competition. This unique competition will showcase the Portland metro’s areas vegan scramble devotees and their unique, scrambled contributions to cruelty free breakfasts – any time of the day. For more information please visit their website.

June Longview, WA Vegetarian Potluck Picnic
When: Sunday, June 24 @ 6:00pm
Where: Payton's Produce (1132 Washington Way, Longview, WA)
Details: It’s time to get outside and soak up the sunshine! Come for some fun and delicious food. Following the potluck Alison Ozgur, R.D. will be presenting a talk on "Plant Powered Health." Please RSVP to

2nd Annual Veg Quest
When: Saturday, June 30 @ 11:00am-3:00pm
Where: Colonel Summers Park Pavilion (SE 17th Ave. & SE Taylor St., Portland, OR)
Details: Join your fellow veg-head adventurers in taking on vegan Portland. In this race, teams of 2-4 people will solve clues and complete challenges, which will lead them to vegan businesses in Portland. Besides having a great time, you are sure to discover some great new options in Portland's amazing vegan scene. For more information on how to sign up please visit their website.

Business Spotlight: Doctor Kracker

By Trista Cornelius

After reading about Doctor Kracker crispbreads online, I was mystified. What are crispbreads? How are these of interest to Northwest VEG members?

Fortunately, I had the opportunity to talk with George Eckrich, one of the bakers and founding members of Doctor Kracker, and I have a new understanding of what “artisan” and “sustainable” mean, as well as a renewed faith in value-driven companies like this one to transform America’s health, environment, and economy. It seems rather grandiose for a cracker company, doesn’t it? Well, first of all, they’re not crackers, they’re crispbreads.

Crispbreads, although crispy like a cracker, start out as bread made by bakers using artisan principles. A cracker rises with sodium bicarbonate (baking powder or baking soda), whereas crispbreads start out as bread dough using principles of fermentation (yeast). The dough is rolled out thinly and left to rise, then baked. The crispbread is thicker than a cracker because of the internal structure created by the yeast rising. “It’s like the crust of the bread,” said George.

Ask the RD: Alison Ozgur

Alison is a Registered Dietitian specializing in health and fitness nutrition. She has nearly twelve years of experience helping clients reach their nutrition and weight loss goals. Do you have a question for Alison? Email us at

Q. Could you discuss the difference between supplements vitamin D2 and D3 and their effects? Some sources belittle vitamin D2 as if it were totally useless. How much D2 supplementation is adequate for vegans during the low sun months of the year in the Portland climate?

A. Vitamin D functions as a hormone in our body and is responsible for regulating over 200 genes. Low levels of vitamin D have been associated with cancer, heart disease, diabetes, and osteoporosis. Vitamin D is commonly referred to as the “sunshine vitamin,” as it is synthesized naturally in the body from sunlight exposure, which is the best source (more on this in question #2).

In supplements and in fortified foods, there are two types of vitamin D. Vitamin D3 is derived from lanolin (sheepskin and wool) or from oily fish and vitamin D2 is derived from fungi or plants. In their book, Vegan for Life, Registered Dietitians Jack Norris and Virginia Messina note, “The evidence suggests that the two types are absorbed equally well, but that blood levels of D2 decline more quickly when mega-doses are consumed.” At the smaller dose, they recommend 1000 IU per day; vitamin D2 appears to be as efficient as D3.

Oregon Prepares to Just Say NO! to GMO

GMO Free Oregon is a grassroots volunteer lead group that is working to pass legislation that addresses the growing concerns related to genetically modified organisms (GMOs). Join representatives from GMO Free Oregon at our August 19 Portland Potluck as they present “10 Things You Can Do to Stop GMOs.” Come find out how you can help!

Oregonians are mounting a campaign to demand that GMO foods be labeled as such. The group behind this effort is Oregon Right to Know. They have one month to gather enough signatures to place this issue on the state-side ballot in November.

Why Moms Should Want Vegan Children

By Susan Levin, M.S., R.D., director of nutrition education at the Physicians Committee for Responsible Medicine (PCRM)

The vegan diet based in whole-foods has been proven to prevent death from heart disease, reduce “bad” cholesterol levels, and lower blood pressure. It’s also associated with lower body weight, lower rates of hypertension, type 2 diabetes, and cancer. Sounds like the solution to most of America’s health problems, doesn’t it? While the science is consistent on these benefits, “experts” in the media are instilling fear in parents by warning them not to omit the meat and dairy products that have made people – and children – sick for generations.

As a dietitian, I know just how crucial it is that children learn the importance of healthy eating at a young age. The earlier kids start loading up on fruits, vegetables, and whole grains, the earlier they start reaping the benefits of a diet rich in fiber, antioxidants, and other nutrients that fight disease.

Recipe of the Month: *Kid Approved* Granola Bars

Have you been searching for a tasty treat that is both kid and parent friendly? Well look no further! These bars have been kid tested and parent approved! Enjoy!
  • 3/4 c liquid sweetener (such as maple syrup, brown rice syrup, coconut nectar and/or agave - feel free to mix them up, but do at least 1/4 c brown rice syrup)
  • 1 c crunchy peanut butter (if unsalted, you can add 1/4 tsp of salt)
  • 2 tsp vanilla

  • 1 1/2 c crispy rice cereal
  • 1 c puffed millet cereal
  • 2 c quick oats

  • 1 c non-dairy dark chocolate chips
  • 3 T non-dairy milk

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