VVOC.org

Mango Rice Pudding

1 cup short grain (arborio) rice
400 ml water
1/2 cup white sugar
1 cup coconut cream
2 – 3 mangoes, peeled and sliced

Place rice and water into a saucepan and bring to the boil.  As soon as the rice boils, reduce heat to low and cover;  cook for 10 mins.  (If not cooked soft enough to your taste, add a little more water and cook for a few more minutes, repeating until the water is absorbed and the rice is cooked to your taste).
Stir through sugar and coconut cream.
Spoon into bowls and serve with fresh mango.
(Serves 4 – 6)

Wildlife Victoria – Bushfire Appeal

As we all have no doubt heard, the Victorian bushfires have devestated communities with sadly many people losing their lives and whole towns destroyed.  Most people are starting to realise too that millions of animals have died, both native and pets/stock.   Thousands of animals have been left injured, many being needed to be euthanased and many more requiring treatment and care.

Take a look at www.wildlifevictoria.org.au to see the wonderful work they are doing.

As in any healthy diet, choosing fats and oils that are unsaturated is always best.  In the vegetarian diet these may inlcude the following:

• avocados
• olives
• nuts
• seeds
• peanut butter
• tahini

Including flaxseed oil in salads or smoothies is also a good choice for healthy fats, in particular omega 3 fatty acids which are important for healthy brain function.

Being vegetarian or vegan, as with any dietary choice does take some careful planning and forethought to ensure you remain healthy and gain all the essential nutrients your body needs.  This post deals with some of those essential nutrients.

Calcium

(Important for healthy bones, teeth and also for healthy function of nerves and muscles.) 

Sources in a vegetarian diet:

• Dairy foods
• Soy milk (fortified with calcium)
• dried figs
• soy beans
• chick peas
• lentils
• leafy greens
• almonds
• tahini

Exercise also plays an important role in preventing calcium loss, as does reducing caffeine and alcohol. 

Iron

(Important for healthy blood) 

Vegetarian sources

•  lentils, beans
• tofu, tempeh
• soy milk
• nuts
• broccoli, spinach
• whole grains
• and many other foods

Eating foods rich in vitamin C help to increase iron absorption, as does reducing caffeine and cola drinks.

Iodine

(Important for good thyroid function)

Vegetarian Sources

• dairy products
• iodised salt
• seaweeds

B12

(Important for health nerve cells and the production of red blood cells.)

Vegetarian Sources

•  fortified foods
• B12 supplements
• B12 occurs naturally only in animal based foods, therefore a supplement is recommended.  Your GP or dieticain is the best person to recommend the dose required.

Zinc

(Important for a healthy immune system.)

Vegetarian Sources

• nuts, wholegrains
• legumes
• tempeh

Soi Dog Foundation, Phuket

Although the majority of people in developed nations are horrified at animal abuse and neglect, and the perpetrators of it are in the minority, it remains a huge problem in other areas of the world.  In so many countries there is a dire need for education of the population about better treatment of animals, and the ongoing enormous need for organisations who care for abused and neglected animals.  Take a look at www.soidog.org.  I’m sure you’ll agree with me that the Soi Dog Foundation in Phuket is making a huge contribution to reducing the suffering of many animals (not only dogs).  I truly believe that each one of them is precious in the sight of God, who created them.  Can you help just one of these precious creatures today?