Russian Veganism and calcium rich recipes

I was just browsing on my blog statistics and discovered a large proportion of views from Russia, then I came across the following published on http://www.euroveg.eu/evu/english/news/news981/siberia.html:-

"About three years ago the largest vegan settlement in Russia appeared in Siberia, where people were united by common religious beliefs. Their way of life attracted the attention of the officials who were worried about the health of the vegans. The Medical Centre for Practical Work and Research of the Vegetarian Society in Russia together with the Institute of Medical Problems of the North decided to send an expedition to the settlement to carry out a comprehensive study of the way of life, the health status and the eating habits of the vegans. The medical team included doctors of different specialisations and laboratory specialists.

The diet of the Siberian vegans includes rye bread, often home-made; wheat bread is seldom used. The diet includes also various cereals: buck-wheat, millet, rice etc. They also eat beans, peas, lentils, soy. Most of them (91%) do not use pastas. The people in the vegan settlement not only eat without fats or butter but they seldom use oil (sunflower or olive oil), 86% do not use even these. They use such vegetables as potatoes, carrots, beet-root, radish pumpkins, cabbage onions, garlic, tomatoes, squash, sweet pepper. They also widely eat the greens: parsley, fennel and others.

The studies showed that the vegan diet improved the lipid metabolism in the vegans (their cholesterol level is very low) and normalised their weight and their cardio-vascular systems. No Vitamin B12, deficiency and no iron deficiency was found in their blood. On the other hand a calcium deficiency was observed, evidently, due to the lack of dairy products in their diet. "

Wow! Its great to hear that most of the diet is obtained and sustained by locally and traditionally available foods and it would be good to get some information on some of the recipes they've been cooking. Its got me thinking about some classical Russian inspired recipes and also how to approach the concern for the lack of calcium , which I have to say may not be entirely dietary as lack of sunlight and Vitamin D could also be a probable cause.

Calcium rich vegan foods include figs, dried apricots, kale, kelp, tahini and soybeans so I'm delighted that my fig tree has kept me provided on at least one of these and I've been able to publish a few recipes here previously with them.

Unfortunately the weather here is closer to Siberian than we care to realise so all the spring gatherings we are usually so grateful for are hiding under 40cms of snow.

Least I've got some soaked soyabeans stashed, ticking off one on the calcium list. Throwing together with buckwheat I'm getting zinc, selenium, iron and a complete protein.

Buckwheat, soy and rice bake

This is also great for using leftovers in this three areas.

1. Soak and cook off a good cup of soyabeans in water

2. Take a handful of buckwheat and a handful of rice and bring to the boil together in water.

3. When all three ingredients are cooked mix together in a bowl with seasoning a dash of oil. Use sesame or a nut oil for extra minerals.

4. Add a shake of gram flour to bind the ingredients together and transfer into an oiled oven proof dish. Bake in an oven until golden brown.

5. Slice and serve with whatever you wish. This goes well with salad but equally vegan onion gravy and steamed veg on a cold day like this.