Vitamin B12 and Vegans

With micro-nutrients that are as controversial as B12, there is A LOT of material to wade through. MOST of the information on the internet is opinion and propaganda so one must be selective in their sources. Just type in B12 deficiency in a search engine and you would think every vegan has a problem, but in reality, there are VERY FEW actual studies of documented deficiencies along with symptoms in people who have adequate nutrition and are under 65.

So, the information complied here was from as unbiased sources (as much as possible with humans involved). Basically there are 3 camps:
1. We must get B12 from external sources.
2. We can make our own B12
3. Both, not sure, maybe, what it, it could be, unsure......

And whether you are Christian or an evolutionist there are some fundamental flaws in “you must use supplements if you are vegan”. For the Christian, it is a lack of faith that God made everything “good” in Eden. For evolutionist, how did herbivores survive? While it is true some animals eat contaminated plants, not all do. Tree dwellers, and so. So, philosophically I see a problem, on the other hand this world is waxing old, and it could be we have not been good stewards of the land, thus our food is lacking in nutrients. Many studies have found more nutrients in foods grown in rich soil. In fact, they have even found B12 in certain root crops, like beets, grown organically in rich soil.

Even in animal populations, there is cause for concern in lack of B12. That's right even animals are getting supplements. One study added cobalt supplements to the feed for cattle grazing on pasture low in cobalt and it improved their B12 levels. Interesting, they gave the cattle cobalt NOT B12 supplements. I have not been able to find anyone who has done a study on humans in this regard because cattle and sheep are rudiments and their digestion is different from humans, there is assumed to be no correlation to humans.

Without proper research it is wise to supplement until we know if it is poor soil, improper absorption, or direct lack of B12 that causes deficiency. I personally use fortified soy milk and eat some fortified soy meats a couple times a week. I was tested this month and my B12 levels are fine, (I've been vegan for over 10 years, but on rare occasions, have had dairy and egg products.)

God bless and trust Him!

For an info sheet on B12, Vitamin D and Trace Minerals click here

Cream of Potato Soup

I love soup in the winter.

Here’s one of my favourites:

Cream of Potato Soup
(from a friend in Eureka, Donna S.)
From the cookbook Healthy Home Cookin’ Vol. 5 – Breakfast, Brunch, Soup & Salad

3 cups soy milk (or nut milk - cashew works well!)
1 cup water
2 to 4 Tbsp nutritional yeast flakes
3 cloves of garlic, or more to taste
1 large onion, sauteed in water if desired
2 to 3 Tbsp Golden Seasoning, Vol. 5 pg. 139 (or 2 tsp sea salt) (recipe on my website)
5 cups thinly sliced potatoes
2 to 3 Tbsp non-hydrogenated margarine, optional
1 cup Tofu Cottage Cheeze, Vol. 5 pg. 117 (OR 1 pkg of silken tofu plus 1/3 cup to 1/2 cup Vegenaise to taste.)

Combine all ingredients (except Tofu Cottage Cheeze) in a medium saucepan. Bring to a boil. Reduce heat, cover, and simmer 10 to 15 minutes, or until potatoes are tender. Stir in Tofu Cottage Cheeze and serve.

Serves 6
Preparation time: 15 to 20 minutes
Cooking time: 25 minutes
Ready in: about 45 minutes

Nutrition (per serving): 266.6 calories; 5.1g total fat; 0mg cholesterol; 384.6mg sodium; 1277mg potassium; 44.5g carbs; 4.8g fiber; 2.2g sugar; 14.5g protein.


Angela Poch, Director
http://www.thevegetariancookingschool.com — LEARN to cook Vegan ONLINE!

Bread Tips

Question: "I'm starting to eat yeast containing products again after a long time of avoiding them. And, I make my own. OH1 another question, what do you think of soughdough bread. Back in EGW and Jesus days that is what they ate, but many people say it's not good." Gen

Answer: I like to rise bread only once so the yeast does not build up to much in the bread. It can create a yeasty or sour taste no matter how long you bake it.

I also use Lemon juice. It is used as a stabilizer which helps it rise but not rise too much. (As recommended on my store bought Whole Wheat Flour bag.) Many bakeries use vinegar in the same way.

Salt is another essential ingredient in quality bread production. It has several functions. It regulates fermentation. Too little salt causes the dough to ferment too fast and wild, while too much salt slows down the fermentation process. In the proper amount, salt produces good grain and texture, because it strengthens the gluten allowing it to fully mature during fermentation. It also prevents the growth of wild yeast and bacteria.

Hope that helps,
Angela Poch

Cooking Shows a Success!

Well,
I can't reduce the file size of the cooking show so I can post it online in a manageable size. But you can purchase a copy at Sette Publishing - click here

You can also view our mini-video cooking lessons on YouTube - Sette Studio Channel.

Enjoy!
AP

Tofu Turkey

Well it is the holiday season so here is a tofu turkey recipe for all those vegans that just got RAVE REVIEWS!

"Hi Angela, Would it be possible to get the recipe for the tofu dish you brought to yesterday's fellowship meal? Everyone raved about it and I'm thinking I would like to try to make it. Thanks"

From the deaconess in charge of the Thanksgiving meal (PS: our church is mostly vegetarian).

Tofu Turkey Recipe: www.veganvegetariancookingschool.com

This vegan turkey is a GREAT Christmas turkey vegan substitute!

Enjoy!