Julia Driggers, R.D., shares a recipe for a vegan stew:

Fall Slow-Cooked Stew

(Makes 8 bowls)

Ingredients:

2 cups Vegetable Broth
1 cup Tomato Juice (use low-sodium if preferred)
1 cup Water
6 oz Tempeh, diced into squares
1 Can (15 oz) Mixed Chili Beans
2 cups Broccoli Florets, Fresh
1½ cups Mixed Vegetable Melody, Frozen (or fresh if preferred)
1 TBS Olive Oil
1 TSP Mrs. Dash Original Seasoning
1 TSP Minced Onion
½ TSP Black Pepper
1 cup Dried Whole Wheat Fusilli (spiral) Noodles

Directions:

Combine diced tempeh, beans, broccoli, and mixed vegetables into a 3½ to 4–quart SLOW-COOKER. Pour broth, tomato juice, and water over top. Stir and cover. Cook on LOW 6 hours or HIGH 3 hours.

Add noodles, olive oil, and spices. Stir and cover. Cook 20 minutes longer or until noodles are done

Serve with a crusty whole wheat baguette and side salad for a delicious meal!

Nutrition Analysis per Serving

Thanks to Great Sage for donating 10% of their proceeds from 10/18/09 to VRG! The food was delicious, as always. If you are near Clarksville, MD, check them out. Click here for their menu.

Two of VRG’s nutrition advisors, Reed Mangels, PhD, RD, and Nancy Berkoff, Ed.D., R.D., were on Southern California Public Radio on Monday 9/9/09 on the Pat Morrison show.

They spoke about the health benefits of vegetarian/vegan diets, and about raising vegetarian/vegan children.

The audio file of the segment can be found on this page or downloaded here.

The American Dietetic Association’s 2009 Position Paper on Vegetarian Diets, which was co-written by Reed Mangels and was discussed in the radio segment, can be downloaded here.

Julia Driggers, R.D., shares a recipe for vegan pumpkin pancakes:

Pumpkin Panckes

(Makes 8 medium sized pancakes)

Ingredients:

4 TBS Pumpkin Butter or puree
½ Banana, Mashed
1¼ cups Soy Milk (or other rice/nut milk)
1 TBS Maple Syrup
1 cup Whole Wheat Flour
½ TSP Cinnamon
¼ TSP Allspice
2 TSP Baking Powder
¼ TSP Salt

Directions:

In large bowl combine mash banana, soy milk, and maple syrup. In separate bowl mix flour, cinnamon, allspice, baking powder, and salt. Add banana mixture to flour mixture and stir until smooth. Heat a griddle or skillet over medium high heat and grease with vegan butter or canola oil. Pour pancake batter (approx. ¼ cup) for each pancake. Brown on both sides and serve hot.

Top this yummy holiday treat with pumpkin butter and powdered sugar to enjoy!

*Variation: Add ¼ cup Vegan Chocolate Chips for an extra sweet treat!

Nutrition Analysis per Serving:

Thanks to Sam, Susan, David, Reed, and Arnie for representing VRG at the Boston Vegetarian Food Festival on 10/31/09 and 11/1/09!

For more info on the event please visit: http://www.bostonveg.org/foodfest/

Click here to read a new publication by Reed Mangels, PhD, RD, on raising young vegans. Topics include nutrition, peer pressure, making food fun, and more!

A portion is excerpted below:

Where do vegan children get their nutrients?

Vitamin B12: Vitamin B12-fortified foods include some brands of soymilk and rice milk, meat analogues, breakfast cereals, and Vegetarian Support Formula nutritional yeast.

Vitamin D: Sunlight exposure is one source of vitamin D. Where regular sunlight exposure is not possible, some brands of soymilk or rice milk, orange juice, and some cold cereals are fortified with vitamin D.

Calcium: Good sources include calcium-fortified soymilk and orange juice and many brands of tofu (Read the label for calcium content since this varies). Dark green leafy vegetables including collard greens, kale, mustard greens, and turnip greens also provide calcium.

Protein: Beans, grains, soy products, meat analogues, nuts, and nut butters all provide protein.

Iron: Look for iron in whole or enriched grains and grain products, iron-fortified cereals, dried beans, green leafy vegetables, and dried fruits.

Click here to read the whole article.

VRG dinner at Mercury Cafe in Denver during the American Dietetic Association conference:

Mark Rifkin, RD
Debra Wasserman
Lisa Martin
Lisa Shapiro
Reed Mangels, PhD, RD
Ryan Andrews, MS, RD