Corey Evatt is the founder of ChattaVegan, a volunteer-based vegan advocacy organization in Tennessee that launched in 2016. Read about is vegan outreach in the latest issue of Vegan Journal here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_vegan_action.php

Subscribe to Vegan Journal in the USA at https://www.vrg.org/member/

By Reed Mangels, PhD, RD

Phosphorus is an essential part of the diet, both because of its important role in the structure of bones and teeth and because of its involvement in turning the food we eat into energy. Since dairy products supply about 20% of phosphorus and meat, poultry and fish supply about 25% of phosphorus in the typical U.S. diet¹, one might wonder if vegans get enough phosphorus. Grains, legumes, vegetables, and nuts are good sources of phosphorus. In the United States, grains are the largest source of dietary phosphorus, supplying almost 30% of dietary phosphorus in omnivores.¹

The Recommended Dietary Allowance (RDA) for phosphorus is:

Birth to 6 months: 100 milligrams/day (this is the Adequate Intake rather than the RDA)

7-12 months: 275 milligrams/day (this is the Adequate Intake rather than the RDA)

1-3 years: 460 milligrams/day

4-8 years: 500 milligrams per day

9-18 years: 1250 milligrams/day

19 years and older: 700 milligrams/day

Pregnancy: 700 milligrams/day (1250 milligrams/day for those under 19 years)

Lactation: 700 milligrams/day (1250 milligrams/day for those under 19 years)

Many plant foods supply us with phosphorus.

12 Good Sources of Phosphorus for Vegans

1. Oat milk, commercial, 269 milligrams of phosphorus in 1 cup
2. Soymilk, commercial, 250 milligrams of phosphorus in 1 cup
3. Baked potato, medium size, 200 milligrams of phosphorus in a potato
4. Roasted almonds, 162 milligrams of phosphorus in ¼ cup
5. Peanuts, shelled, 143 milligrams of phosphorus in ¼ cup
6. Black beans, 140 milligrams of phosphorus in ½ cup, cooked
7. Quinoa, 140 milligrams of phosphorus in ½ cup, cooked
8. Chickpeas, 138 milligrams of phosphorus in ½ cup, cooked
9. Tofu, 120 milligrams of phosphorus in ½ cup
10. Lentils, 111 milligrams of phosphorus in ½ cup, cooked
11. Brown rice, 104 milligrams of phosphorus in ½ cup, cooked
12. Peanut butter, 102 milligrams of phosphorus in 2 Tablespoons

Fun Facts About Phosphorus

1. Although a lower percentage of dietary phosphorus is absorbed from vegan diets, compared to nonvegetarian diets, vegan diets typically provide enough phosphorus.
2. Processed foods often have additives, such as phosphoric acid and sodium phosphate, that contain phosphorus. These additives may supply 10-15% of the phosphorus in the typical American’s diet.
3. People with severe chronic kidney disease may be advised by their health care provider to eat less phosphorus.
4. Some antacids can reduce the amount of phosphorus that your body absorbs. Long-term regular use (more than 3 months) can lead to low levels of phosphorus. Antacids that contain aluminum hydroxide or calcium carbonate, such as Maalox and Tums, can reduce phosphorus absorption.
5. Phosphorus deficiency is very rare in the United States. Signs of a phosphorus deficiency include muscle weakness, coordination problems, bone pain, and soft and deformed bones. A phosphorus deficiency is diagnosed by checking blood levels of phosphorus.

Reference

¹ McClure ST, Chang AR, Selvin E, Rebholz CM, Appel LJ. Dietary sources of phosphorus among adults in the United States: Results from NHANES 2001-2014. Nutrients. 2017;9(2):95.

To read more about phosphorus see

Phosphorus Fact Sheet for Consumers (from National Institutes of Health; contains vegan and nonvegan sources of phosphorus)

Non-Dairy Milks – Nutrients of importance in Chronic Kidney Dysfunction

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Raised Gluten-Free Cookie Mixes are designed for kids to make (with adult help of course). These handy mixes come in Chocolate Chip, Confetti, and Double Chocolate flavors.

Read the product review in Vegan Journal here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_veggie_bits.php

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Photo from Astera

The Vegetarian Resource Group maintains an online Guide to Vegan/Vegetarian Restaurants in the USA and Canada. Here are some recent vegan restaurant additions. The entire guide can be found here: http://www.vrg.org/restaurant/index.php

To support the updating of this online restaurant guide, please donate at: www.vrg.org/donate

Here are some new additions to VRG’s guide:

Astera, 1407 SE Belmont St., Portland, OR 97214

Chef-owned Astera offers a tasting menu which rotates, reflecting seasonal offerings. They post the most recent version on their website on Thursdays. Their vegan cuisine is creatively inspired, celebrating local food, with a theme of fermentation techniques. You might find a delight of blue petals sprinkled over a diverse array of colors, textures, and shapes on your plate—a work of art in itself, crafted by local potters. Some examples from the most recent menu posted on their website include Cabbage with Star Anise, Onion, Malted Koji broth, Bread and Smoked “Honey Butter,” King Trumpet Mushroom with Spruce-Elderberry Demiglace & Parsnip Puree, Chewy Beets with Soy yogurt and Wild blueberry and Sheepshead sorrel, to name a few.  Their Temperance Beverages (which may contain small amounts of alcohol) are Housemade Fermented Drinks such as Pear & Parsnip Komboucha , Blueberry, Rosehip & Sumac Tibicos, Spruce Soda and more. Ready for Dessert? How about Celeriac Ice Cream, (yes, you read that correctly!) Sunchoke Caramel, Roast Apple Puree and Hazelnut.

Beet Box Truck, 1738 NW 16^th St., Ste. B, Oklahoma City, OK 73106

The Beet Box is an all-vegan establishment serving fast-food style sandwiches and fries. Chickenless and filet-o-fish’less sandwiches are served on brioche bun with a variety of toppings and sauces. Nugget-

sized pieces of unBEETable chickenless bites are also available. Specials include cauliflower wings, fried artichokes, fried pickles, and tacos stuffed with heart of palm shrimp.

Mad Rabbit Café, 805 Williamson St., Madison, WI 53703

Mad Rabbit Café takes your favorite comfort foods and transforms them into a delicious plant-based meal. From loaded fries with gooey vegan cheese and chipotle sauce, to the juicy “Mad Rabbit Burger,” and healthy salads, there’s vegan food options for everyone. Mad Rabbit Cafe’s menu also includes sides to share with friends, including a vegan cheese board and deep fried sushi rice with homemade lemon herb sauce.

Primavega, 921 W. Commerce St., Dallas, TX 75208

Primavega offers vegan brunch all day long. Some of their brunch options include Belgian waffles, twin biscuit sandwiches, or a JUST Egg omelet. They have a wide variety of sandwiches, one of which includes aged cheddar smashed between two Beyond patties, topped with caramelized onion and house mayonnaise on grilled house bread. Primavega also has a build your own vegan pasta choice, and there are also gluten-free options. Lastly, for anyone with a sweet tooth, they offer caramel cakes, banana pudding, and an old fashioned apple crisp for dessert.

The Alkaline Electric Goddess, 49 W. Maryland St., Indianapolis, IN 46204

The Alkaline Electric Goddess is the first plant-based food option to break its way into the food court at Indianapolis’ Circle Centre Mall. Offering a mix of Southern soul food and delicious, healthy smoothies, its menu options will nourish your body and soul. In true Southern fashion, the Southern Paradise Sandwich is served with a fork, so you can get every last bit of the Southern kale greens, vegan mac n’ cheez, and BBQ jackfruit served on a toasted brioche bun. The Alkaline Bowl is made with kale greens, quinoa, and seasoned chickpeas, topped with guacamole, tomatoes, and a special sauce. The smoothies all include sea moss with flavors including strawberry-mango and blueberry-banana.

Vegan T’ease, 14600 S. La Grange Rd., Orland Park, IL 60462

Vegan T’ease has great vegan options including gyros, fajitas, stuffed burgers, and even homemade vegan tomato soup. You can order cauliflower wings in hot wing sauce, their prize-winning vegan baileys faye bbq sauce, Miami tropical sauce, lemon pepper sauce, or just plain. They also serve gluten-free options as well.

Vegan House Shack, 3906 Augusta Rd., Greenville, SC 29605

Serves vegan dishes like the “Cauliflower Tacos,” which has a Corn tortilla, battered and fried cauliflower, guacamole, sweet purple cabbage, and is topped with a jalapeno pepper and drizzled with their special house and ranch sauce. They also sell “Chick-Un Strips,” which are 3 house-made, seasoned, battered, and fried vegan chicken strips with real potato seasoned fries.

Nadely Requena is a Latina student journalist at the University of Texas at Austin. She was a virtual intern for the Eleanor Miltimore Wolff internship organized by The Vegetarian Resource Group.

Read about her internship here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_vegan_world.php

Subscribe to Vegan Journal in the USA at https://www.vrg.org/member/

In the latest issue of Vegan Journal, we review Broma’s Dark Chocolate Lentil & Almond Butters. They are sold in jars or small travel pouches. If you enjoy baking, their website offers up suggestions for brownies, cookies, and granola bars using the butters, too.

Read the product review in Vegan Journal here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_veggie_bits.php

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In honor of St. Patrick’s Day we are sharing these recipes by Enette Larson, PhD that you can prepare for tomorrow’s festivities.

Colcannon
(Serves 4)

1 pound potatoes, sliced
2 medium parsnips, peeled and sliced
2 medium leeks
1 cup soymilk
1 pound kale or cabbage
½ teaspoon mace (optional)
2 cloves garlic, minced
Salt and Pepper to taste
2 Tablespoons margarine
Parsley

Cook the potatoes and parsnips in water until tender. While those are cooking, chop the leeks (greens as well as white parts) and then simmer them in the soymilk until soft. Next, chop the kale or cabbage and cook until tender.
Drain the potatoes, and season with the mace, garlic, salt, and pepper. Add the cooked leeks with soymilk. Finally, blend in the cooked kale or cabbage and margarine. The texture should be that of smooth potato with well distributed pieces of leek and kale or cabbage. Garnish with parsley.

Scannels’ Soda Bread
(Makes 1 loaf; 8 slices)

1-1/2 cups whole wheat pastry flour
1 cup oat bran
1-1/2 teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 Tablespoon sugar
2 Tablespoons caraway seeds
¼ cup currants or raisins
1 cup soymilk plus 1 Tablespoon lemon juice

Mix the dry ingredients well. Blend in the caraway seeds and currants or raisins. Add soymilk stirring to make a soft dough. Turn onto a lightly floured board and knead for 1 minute. Shape into a round loaf and put into an 8-inch oiled round pan. With a floured knife, cut an X into the top. Bake loaf at 350 degrees for 40 minutes or until lightly browned. Cut into slices when cool.

photo from Amanda’s Own Confections

Easter falls on March 31st in 2024; however, you might want to shop for vegan Easter treats now!

Here’s some online shops offering vegan Easter Chocolate and Candy:

Amanda’s Own Confections: https://amandasown.com/products/holidays/easter/

Divine Chocolate: https://shop.divinechocolateusa.com/Vegan-Easter-Gift-Set/p/DIV-EASTERVEGAN&c=DivineChocolate@Easter

Easter lollipop Collection from No Whey Chocolate

No Whey Chocolate: https://nowheychocolate.com/easter-chocolate/

Natural Candy Store: https://www.naturalcandystore.com/category/vegan-candy

Lake Champlain Chocolates: https://www.lakechamplainchocolates.com/seasonal-chocolates/vegan-easter-chocolate/

In the most recent Vegan Journal, Chef Nancy Berkoff shares suggestions on how to prepare quick and easy seitan dishes.

Quick Seitan Serving Suggestions

• Chop or grind seitan, sauté with onions and garlic, and add to tomato sauce for spaghetti sauce; or add to cooked beans with barbecue sauce for chili beans; or add to vegetable or tomato soup for extra flavor and texture; use as a pizza topping or a calzone filling; or add to a creamy mushroom sauce to create a stroganoff.
• Cut seitan into small cubes and sauté with black or white pepper, a small amount of vegetable oil or spray, and chopped bell peppers or chilies of your choice. Add to a package of homemade curry sauce to create a green, yellow, or red curry; add to heated leftover mashed potatoes with sautéed onions and green cabbage to create an Irish-inspired colcannon or a shepherd’s pie; or use as a focaccia topping.

Read the entire Vegan Cooking Tips column here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_cooking_tips.php

Subscribe to Vegan Journal in the USA at https://www.vrg.org/member/

Whether you’re traveling by air, bicycle, car, or foot, Hiker’s Hummus is a terrific way to fuel your journey with no need for refrigeration. Available in several flavors.

Read the product review in Vegan Journal here: https://www.vrg.org/journal/vj2024issue1/2024_issue1_veggie_bits.php

Subscribe to Vegan Journal in the USA at https://www.vrg.org/member/