The Best Veggie Burgers on the PlanetA while back, we talked about how veggie burgers occupy the broad middle ground between whole foods and processed foods. Now there’s a book that lets you explore that entire territory, in your kitchen – and it’s a tasteful, enjoyable adventure.

Homemade veggie burgers may be under-appreciated and underrated. When people hear “veggie burger,” they usually think of something frozen or perhaps from a restaurant. But veggie burgers are so easy to make from scratch, and the variations are endless. Basically, you put a bunch of ingredients in a big bowl, mix them together, form them into patties, and cook them.

Veggie burgers consist of a protein or starch base, one or more binders, and various flavorings – that leaves you with approximately an infinite number of combinations. Veggie burgers range from low-fat to moderate fat, although the fats tend to be the healthier plant-based kind, and you can always reduce the fat content by baking instead of frying or grilling the burgers.

On to the book… The Best Veggie Burgers on the Planet features 101 vegan burger recipes, with something for everyone. Author Joni Marie Newman calls the recipes “globally inspired” and they are; she has Middle East, Far East, Italian, Latin, and American Heartland burgers. Although most of the burgers in the book are standard burger-shaped, Ms. Newman pushes the envelope with options such as a no-tuna melt and a vegan steak and cheese sandwich. As a nice bonus, the book includes some tasty and creative side dishes that go well with burgers, such as Sweet Potato Fries, Smoky Potato Salad, and Mediterranean Orzo Salad. To round out your veggie burger experience, the book has an impressive list of homemade toppings and bun recipes,  and even a few desserts – but you might be too full after your meal to try them!

The recipes rely on TVP (textured vegetable protein, made from isolated soy protein) and wheat gluten quite often, but all of the burgers have a multiplicity of ingredients so these two items are never dominant, and there are also lots of soy-free and wheat-free options throughout the book.

The PB&J Campaign Official Recipe Testing Committee tried several of the selections in the book, and they were scrumptious. We enjoyed the indulgent bacon cheeseburger, the down home egg(less) salad burger, and the hard-to-categorize “Mind Your Peas and ‘Ques” Burger (featuring the strangely compelling combination of peas and barbecue sauce; plus you gotta love the name). We made a couple of the side dishes – Creamy BBQ Coleslaw and Cilantro Line Rice – and they were right on the money.

Here’s a sampling of some of the other burgers in the book:

  • Sweet Caramelized Onion Burger
  • Korean BBQ Burger
  • Three Pepper Stir-Fry Burger
  • Black Bean Tamale Burger with Mole Sauce
  • Sun-Dried Tomato and Artichoke Burger
  • Zucchini Mushroom Burger
  • Super Quinoa Burger
  • Earth Burger (not just for hippies!)
  • We saved the best for last…There is even a PB&J Burger!

Homemade veggie burgers are diverse, usually inexpensive, fairly healthy as long as you stay away from the high-fat variations, relatively easy to make (with not much cleanup afterward), and tend to be far better for the environment than a beef-based burger. “The Best Veggie Burgers on the Planet” helps you dig into this huge, largely untapped area of fun, plant-based meals for any occasion. Vegan cookbook author Isa Chandra Moskowitz says it best, on the front of the book:

“Nothing satisfies like a big, messy, juicy burger! Joni’s burgers are on a mission to mess up the front of your shirt and make you lick your fingers-bib and napkin included. Dig in!”

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It’s great when earth-friendly habits also yield personal health dividends. Check out this good news for PB&J lovers:

Researchers from the Harvard School of Public Health have found that women who consume nuts or peanut butter five times per week or more, significantly lowered their risk for type 2 diabetes compared to those who never or rarely ate nuts or peanut butter. The reduced risk was independent of known risk factors for type 2 diabetes, such as body mass index (BMI), family history of diabetes, physical activity, smoking, alcohol use, and dietary factors. The findings appear in the November 27, 2002 issue of the Journal of the American Medical Association.

Here’s the link to the full article, and here’s a link to the study.

The study involved over 80,000 women. Here’s one of our favorite sentences from the article:

The researchers also found that women in the study who frequently ate peanut butter reduced their risk for type 2 diabetes almost 20 percent compared to women in the study who rarely ate peanut butter.

In a related article from Harvard, Walter C. Willett, M.D., Professor of Nutrition, points out that peanut butter contains “good fat,” fiber, and other nutrients, and that “numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.”

What about PB&J sandwiches in particular? Healthy it up with whole-grain bread and all-fruit jelly. Or take it a step further. If an apple a day keeps the doctor away and daily peanut butter keeps heart disease and diabetes at bay, just think what the two can do together. Try apple slices and peanut butter for a healthy snack, or a peanut butter and apple slices sandwich.

Which reminds us…coming up soon we’ll have some posts in which we ask we ask you to share your favorite variations of PB&J sandwiches.

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A Well-Fed WorldThe PB&J Campaign has officially partnered with A Well-Fed World (AWFW), which strives to create a future in which everybody has access to nutritious, affordable, and sustainable food. AWFW focuses on plant-based solutions that help keep both people and the planet healthy. The PB&J Campaign fits in wonderfully with all these goals.

We’ll maintain the project’s combination of information, inspiration, and imagination. Plus we’ll also try out some new ideas.

Everyone at the PB&J Campaign and AWFW is excited about this new partnership, and we look forward to positively changing the world, with your help, one sandwich at a time.

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The PB&J Campaign is based on faith in the laws of supply and demand. The idea is that when any of us buys lunch, or goes shopping at the supermarket, or orders a meal off a menu, our purchase encourages the production of what we bought and does not provide encouragement for what we didn’t buy. Buy more beef and you encourage producers to produce more beef, even if it takes a while for the market to react. Buy more peanut butter or lentils instead of the beef you were buying before, and you encourage producers to produce a little less beef. Since the production of beef uses more land, water, and fuel and produces more waste, including greenhouse gas emissions, than the peanuts or the lentils, these individual decisions can add up to environmental impact.

Unfortunately this relationship between demand for food and environmental impact is easy to observe in the negative. The current scary deforestation in the Amazon and plowing-under of Brazil’s Cerrado savannah is at least partly attributable to an increased demand in Europe and Asia for beef, chicken, pork, and the soy that feeds the pork and the chicken. In other words a relatively stable or slowly-growing population is causing a spike in land use due to a shift from relatively plant-based diets to a more meat-based diet. A really neat article, The Bacon Uprising, in Fast Company, discusses how China, through a combination of central planning and popular demand, is producing a lot more pork, and tearing up precious habitat in South America to do it.

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In a sense the PB&J Campaign is about cutting waste in the agricultural system, in the sense that we produce way more animal products than we need to, and that using animals to convert plant matter to meat, milk, and eggs is less efficient than eating plants directly; eat a PB&J and cut out the middle-man (or middle-cow, middle-chicken, middle-hog, etc.). The result is that you can cut pollution, conserve land and water, and fight global warming with a simple, yummy, plant-based meal.

And then there’s the more-direct food waste. Eating your leftovers is a terrific way to shrink your footprint. Waste less food and you need to buy less food. That’s less food that needs to be produced, less land, water, fossil fuels, and other resources (and pollution) that needs to be emitted. A new FAO report highlights the scale of food waste, pointing out that about a third of the food we produce in the world goes to waste. In developing countries this is from flaws in the food production and transportation systems – inadequate refrigeration, for example. In industrialized countries, we just waste it: uneaten leftovers, the expired milk in the supermarket, the blemished apple no one wants to buy even though it tastes just fine. There are lots of interesting systemic changes we could make to fight the problem in the US (check out the Wasted Food blog for more on the topic), but we all can start by shopping more wisely and eating what we buy. Make a meal out of leftovers before it’s too late!

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The PB&J Campaign is all about the meal as the unit of impact, that we can all make a difference (cutting pollution, conserving land and water, fighting global warming) any time we cook dinner. If you pat yourself on the back for taking out the recycling, cycling or taking the bus to work instead of driving, or scewing in a CFL, you can also make a difference by packing a PB&J or picking the bean burrito off the menu instead of the beef or chicken.

Ever since Rushmore I’ve been a Jason Schwartzman fan, so it was a lot of fun to see him (or I guess hear him) narrating a little video about picking a plant-based meal for dinner, in this case veggie tacos.

They presented the choice and the process of making the choice well. The guy doesn’t seem to come to any major revelations or make any grand diet plans; he simply hears a lot of information about the environmental impact of the livestock industry and decides to whip up some veggie tacos.

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At the PB&J Campaign we know that saving the planet is serious business, but eating a PB&J is just plain fun. Sure you might be motivated by how much you can shrink your ecological footprint, but unlike some less pleasant environmental actions (does taking out the recycling taste good? Is screwing in a light bulb ever fun – light bulb jokes notwithstanding?), a PB&J or another tasty plant-based meal like falafel (my favorite fast food) can be a lighthearted, enjoyable way to do something good for the planet.

So, how about we unwind with some PB&J music and dance? No, we’re not talking about that infernal bouncing banana. Instead check out Charity and the JAMband with Peanut Butter and Jam! And, now that your feet are moving, check out the Peanut Butter and Jelly Dance Company!

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It’s no National Peanut Butter and Jelly Day, but Earth Day is an absolutely fabulous time to try out the yummiest way to cut back on water pollution, conserve land and water, and fight global warming: America’s greatest sandwich, the PB&J!

Earth Day is a great time to try out new ways to help the planet, to see how you can overhaul (or maybe start by tweaking) your life to make it a little greener. Our PB&J Pledge page will give you an idea of what kind of weekly impact you can make shooting for a few (or more) meals lower on the food chain. One sandwich can be a great accomplishment, but imagine how much more accomplished the next time you pack a PB&J, or order the bean burrito, dig into a steaming bowl of oatmeal, finally learn to cook tofu…

I need to give a quick thank you and shoutout to the Florida Virtual School, where on Thursday I got to present a little slide show about eating lower on the food chain. When we also contemplate the great PB&J Day at the Whitewater Middle School in North Carolina, it looks like the environmental impact of a PB&J makes a great environmental educational message for kids. Please don’t hesitate to check in with any of your educational PB&J ideas, and have a fabulous Earth Day!

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The PB&J Campaign is all about the environmental benefits of eating a plant-based meal like a PB&J (but it does not have to be a PB&J – check out our links to recipes for lots of ideas). These benefits include conserving land and water, cutting pollution, and fighting global warming, but there are also potential health benefits. Of course a heap of french fries counts as a plant-based meal, but assuming you pick more healthful meals, those additional plant-based meals might make you healthier. Some people get worried about getting enough protein, iron, vitamin B12, and other micronutrients, but it turns out that even people who go all the way and end up vegetarian can be pretty healthy, implying that more moderate eating lower on the food chain can’t really hurt.

Treehugger reported on one new study pointing in that direction and wrapped up other recent research on the topic. More ominous, another study documented some nasty bacteria living on about half of all meat sold in the USA. Of course there are still occasionally disease outbreaks from vegetables like spinach and (gasp) even peanut butter, but eating more healthful, plant-based meals is probably generally a nice way to avoid these bacteria.

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The PB&J Campaign’s National Peanut Butter and Jelly Day (a celebration of the environmental benefits of eating a plant-based meal, like cutting back on water pollution, conserving land and water, fighting global warming) is in the bag, so now we’re looking forward to that OTHER April environmental holiday, Earth Day!

Earth Day is a lot like New Year’s Day – a time to make a bunch of resolutions about how we’ll live better. What’s an easy resolution that is also great for the planet, and tastes fabulous? You guessed it, a PB&J! Okay, so maybe you can do better than just one – our PB&J Pledge page will give you an idea of what kind of weekly impact you can make shooting for a few (or more) meals lower on the food chain. But even just one meal makes a difference, so commitment or no, you can make a difference any time you’re packing your lunch, cooking dinner, ordering off a menu, or reaching for the oatmeal first thing in the morning.

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