The Vegetarian Resource Group has an extensive section on their website in Spanish. Feel free to share this information: https://www.vrg.org/nutshell/information_in_Spanish.htm

Sample topics included are:

Recetas Veganas – Vegan Recipes

La Dieta Vegana – Vegan Diet and Nutrition

istockphoto

Are you looking for new ideas on how to prepare leafy greens? Here’s some recipes from Vegan Journal to help you out.

Cooking with Leaves
Chef Nancy Berkoff offers the following recipes:
Dolmathes
Rolled Caesar Salad
Spanish-Influenced Stuffed Cabbage
Lettuce Stuffed with Garlic and White Beans
Romaine Stuffed Cabbage
Almost-Stuffed Cabbage
Peanut-Veggie Rollies
Savory Rice in Lotus Leaves

The Green Scene
Mary Clifford provides these recipes:
Warm Curried Greens and Pasta
Country-Style Greens
Greens and Apples
Braised Bok Choy with Mushrooms
Creamy Rice and Greens Casserole
Greens Quiche

How to Cook Mouthwatering Greens
Cynthia Laier gives readers several recipes:
Watercress Salad with Creamy Ginger Dressing
Tofu-Kale-Mustard-Dill Supper Pie
Bok Choy and Buckwheat Noodles in Garlic Ginger Broth
Szechwan Tempeh with Swiss Chard
Golden Potato and Collard Green Soup

To subscribe to Vegan Journal, go to:
Subscribe to Vegetarian Journal

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

salad photo from Freepik

Nothing beats a hearty cold salad on a warm day! Chef Nancy Berkoff serves up Lots of Crunch and Color Salad, Vietnamese “Beef” Salad, and several fast salad dressings in her article found here: https://www.vrg.org/journal/vj2010issue2/2010_issue2_cold_salads.php

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php

radishes photo from Freepik

Here are some radish cooking tips from Chef Nancy Berkoff, EdD, RD:

• Microwaving: Place 1/2 pound (about 3/4 cup) sliced radishes in a microwaveable dish with 1 Tablespoon of water or broth. Cover and cook until tender. Cooking time: four minutes on HIGH.
• Steaming: People who find raw radishes too spicy may enjoy the milder taste of steamed radishes. Cooked radishes will keep in the refrigerator for 4-5 days, so prepare extra. Steamed red radishes will turn pink. Place whole radishes in a vegetable steamer and cook over boiling water until barely tender. Shredded daikon can also be steamed, cooled, and added to salads. Cooking times: for whole radishes in a steamer, 8-12 minutes; for shredded daikon, five minutes. • Stir-frying: Sliced radishes or thin strips of daikon combine well with other vegetables, tofu, or vegan “meat” alternative in stir-fries. Be careful not to overcook the radishes so that they retain most of their crispness. Cooking time: 3-5 minutes.
• Roasting: Preheat your oven to 400 degrees. Scrub radishes and remove greens. Place on an oiled baking sheet and allow to roast until just soft. This helps to sweeten radish “heat;” and makes a wonderful side vegetable. If your barbecue or grill is already hot, make a foil packet of radishes and allow to roast over the coals.
• Quick Pickle: When all the pickles are gone from your store-bought pickle jars, cut cleaned and de-greened fresh radishes in quarters, and place in the remaining pickle brine. Refrigerate and enjoy your radish pickles!

I started by founding the “Green Leaf Club” at Bridgeland High School, which aimed to educate students about the benefits of a plant-based diet. Additionally, I collaborated with local restaurants to offer vegan options and discounts, making it easier for students to try plant-based meals. At the Cypress Farmers Market, I partnered with local vendors to host monthly vegan cooking demonstrations and tastings, aiming to demystify plant-based eating for our community. These events became a platform for creativity and education. For example, I showcased jackfruit tacos—using young jackfruit marinated in smoky spices as a meat substitute—to highlight how vegan meals can be both hearty and flavorful. Another crowd favorite was lentil curry, simmered with coconut milk and turmeric, which I paired with freshly baked naan made from scratch using plant-based yogurt. Attendees were also introduced to vegan sushi rolls filled with avocado, cucumber, and marinated tofu, proving that vegan cuisine can be both elegant and accessible. Each demonstration included recipe cards and nutritional handouts, and we encouraged participants to ask questions about sourcing ingredients or adapting family recipes. Over six months, these events attracted over 300 attendees, with many returning to share their own vegan cooking experiments. One vendor reported a 40% increase in sales of plant-based ingredients like tempeh and nutritional yeast following our collaborations.

One of my proudest achievements was convincing our religious school’s cafeteria (serving over 2000 kids at “All World Gayatri Pariwar – Houston” every weekend) to introduce a permanent vegan menu option. After months of collaboration with nutritionists and administrators, we launched “Green Plate Tuesdays”—a weekly rotating menu featuring dishes like black bean chili, roasted vegetable grain bowls, and tofu stir-fry.

At the university I will attend, I plan to major in Computer Science and Environmental Studies, merging these fields to develop tech-driven solutions for sustainable agriculture. I’d like to focus on developing scalable solutions like AI-driven vegan recipe apps and carbon footprint trackers for schools. Long-term, I aspire to publish research on food technology and lobby for legislation that supports eco-friendly farming practices. My future goals include earning a degree in Environmental Science or Sustainable Agriculture and pursuing a career that allows me to make a significant impact on the environment and animal welfare. I aim to publish research on the benefits of veganism and contribute to policy changes that promote sustainable and ethical food practices.

Support Young Veg Activists

To send support for additional scholarships and internships, donate at www.vrg.org/donate or call (410) 366-8343. You can also send a donation to VRG, P.O. Box 1463, Baltimore, MD 21203.

Do you know an amazing high school student who promoted veganism? If so, let them know about our annual scholarship contest. The deadline for high school seniors is February 20^th of each year. To see scholarship rules and past winners, visit www.vrg.org/student/scholar

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/

photo from Ippudo V

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: www.vrg.org/restaurant

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:

Chilango PDX, 2215 NE Alberta St., Portland, OR 97211

While focused on sustainability and social responsibility, one of the goals at Chilango PDX is to serve dishes that unite culinary flavors of Mexico City with those of Portland, Oregon. Taco de Tinga features jackfruit and onions stewed in a savory Chipotle sauce over rice inside a Three Sisters Nixtamal Tortilla, topped with house-made Sunflower Crema and Green Salsa. They offer Taco Plates too, so you can try a variety of fillings and toppings. Crisp Tostada comes with sunflower crema, your choice of guisado (stew) and fillings like Papa con chorizo, Garlicky Mushrooms, and more. Sope showcases lightly fried thick corn masa, refried beans, sunflower crema, salsa, raw diced onion, and crumbled almond queso fresco. Enmoladas are similar to enchiladas, but they are made with mole sauce instead of chile sauce. They also serve Enchiladas, Quesadillas, and more. Snacks: Besides Refried Beans, Chips and Guacamole, there’s Esquites–white corn kernels, onion, and epazote cooked in savory broth, served in a cup with mayo, crumbled queso fresco, lime juice, chili powder, and salsa. Beverages include Micheladas—a sort of Mexican Beer Cocktail one of which is Michelada Tomatada, a blend of Beer, tomato juice, savory and spicy sauces, lime and tamarind candy, as well as Guava or Mango Margaritas or Mezcalitas. They also serve Agua de Jamaica (House-Made Sweetened Hibiscus Iced Tea) and cinnamon flavored, extra-creamy, house-made, soy based, Agua de Horchata as well as various hot or iced coffee and tea drinks like Café Horchata, Mocha House-Made Horchata, or Mexican Chocolate and Double Espresso shot.

Cinnaholic, 10200 Mill Run Cir., Ste. 108, Owings Mills, MD 21117

This Cinnaholic location is certified Star K kosher. Find a variety of different flavored rolls, cookie dough items, brownies, cookies, cake, and more.

Conscious Kitchen, 3620 Bee Caves Rd., Ste. C, West Lake Hills, TX 78746

Passionate about promoting a healthy lifestyle, Conscious Kitchen discloses ingredients and is gluten-free and seed oil-free. Offering a welcome alternative to those fried in oil, their Raw Falafels are crafted with organic nuts, seeds, herbs, and spices. Goatless Goat Cheese Ravioli is comprised of dehydrated red bell pepper and flax seed wraps filled with their soaked cashew goatless goat cheese. Lasagna features red Bell Pepper layered with marinara, pesto, goatless goat cheese, and cucumbers. Red Bell Pepper Quiche is created with organic Shiitake mushrooms, scallions, sunflower seeds, pumpkin seeds, walnut flour, rosemary, and cayenne. They also offer Mock Tuna and Spinach Quiches. Breads are made with sprouted gluten-free oats and organic seeds and nuts and come in a few varieties including Olive Bread with olives and Tuscan herbs and Pumpernickel with caraway seeds. Sips of Bliss offers beverages like Lavender Hemp Milk, which rocks bananas, hemp seeds, lavender, and maple syrup. Sweetened with maple syrup or coconut sugar, desserts include their healthy take on Coffee Cake made with Chicory and Dandelion Coffee; Chocolate Ganache cake made with raw cacao, cacao nibs, avocados, dates, maple syrup, and spices; Key lime Cheesecake featuring walnuts, coconut butter, key limes, avocados, and maple syrup; fruit and nut based Pies such as Pecan and Apple, Ginger Cookies, Pignoli Cookies, Coconut Macaroons, Donut Holes, and more!

Good Bread for All, 1016 Broadway, Fort Wayne, IN 56802

Good Bread for All is a fully vegan, gluten-free Parisian-style bakery featuring sweet and savory baked goods. Scones, cookies, cakes, and croissants on the menu include a white chocolate pistachio scone, macarons, a tiramisu Swiss roll, and almond croissants. Freshly baked fruit tarts include strawberry and cream, galette apple pie, and rainbow fruit tart. Quiche, sausage rolls, and savory pies are available as savory items. Baguette and focaccia are also available.

Ippudo V, 117 Adams St., Brooklyn, NY 11201

Featured ramen dishes include Platon Tonkotsu (broth, noodles, tofu chashu, marinated carrots, fried enoki mushroom, micro herb mix topped with avocado oil and black pepper); Toma Tan Ton Shio (mineral rich broth, whole grain noodles, stewed tomato and Hakusai cabbage, leeks, grilled tomato, crispy tofu cubes, and fried nori topped with garlic chips and black pepper); Avo Chee Chashu (avocado slices toasted in a cast iron skillet topped with vegan cheese); Natto (unami-rich Japanese traditional super food made from fermented soybeans); Enoki Tempura (enoki mushroom tempura lightly battered and delicately fried to a perfect crisp); Vrooklyn Gyoza (6 pcs grilled dumplings wrapped with plant-based “pork,” cabbage, onions, soy, mango miso, and tart cilantro jalapeno); Kali Kali Kale Salad (blend of kale and spinach with tangy marinated red cabbage, creamy avocado slices topped with crispy fried kale, jalapeno, crunchy onion chips, and pomegranate seeds); and several versions of sushi rolls (the rolls are “crafted with red vinegar (called ‘Akazu’) known for its high quality and made through fermentation and aging,” along with a blend of brown and white rice.) The restaurant also features sandwiches (on large sub rolls), desserts, and smoothies.

The Squeeze Juice Bar and Vegan Eatery, 4308 Halls Ferry Rd., Vicksburg, MS 39180

This cozy café is tucked in a nondescript grocery store plaza two-and-a-half miles from I-20 and can be easily overlooked. Don’t be fooled by the modest exterior, though. A family-owned enterprise, The Squeeze offers healthy, flavorful options like fresh-pressed juices, real fruit smoothies, and from-scratch, delicious burgers, sandwiches, and fruit bowls. Some customer favorites include the Veggie Burger, the Loaded Burrito, Cucumber Pasta, the Veggie Quesadilla, Avocado Toast, the Vicksburger, Ginger Lemonade, and Lavender Lemonade. They are accommodating to dietary restrictions, allergies, and substitutions. Please note that there is limited seating available on-site, with only one table inside and one table outside.

Veggie Life, 8518 122nd Ave. NE, Kirkland, WA 98033

Appetizers include Spring Rolls, Potstickers, and Steamed Dumplings. Soups include Hot & Sour, Corn Chowder, and Seaweed Tofu. Entrees include Broccoli “Beef” (broccoli and soy “beef”), Kung Pao Tofu (fried tofu, celery, zucchini, carrot, green peas, peanuts, green and red pepper, dried chili pepper); Basil Eggplant (eggplant, carrots, fresh basil); and Peking Roasted Duck (tofu skin, carrot, cucumber, radish, Chinese pancake). Also featured are several Clay Pots such as Curry Tofu Clay Pot (fried tofu, potato, celery, carrot, red pepper, yellow curry, and coconut milk). Several options grilled in a wok including Mixed Vegetables Wok Grilled (cauliflower, cabbage, potato, red, green, and yellow pepper, and dried chili pepper) and several Rice & Noodle dishes such as Singapore Rice Noodles (carrot, green and red pepper, bean sprouts with curry powder). Desserts include three cakes (cheese, strawberry, and mango).

The Vegetarian Resource Group is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG has been tabling at a wide variety of events throughout the USA. We also send literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, offices, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly, quarterly, or single-time donor to The Vegetarian Resource Group.

Thanks so much for your support. You can make a donation online here: www.vrg.org/donate

by Reed Mangels, PhD, RD

I was speaking at a webinar for registered dietitians and paused for questions. The first questioner asked about amino acid adequacy in vegan diets. Amino acids are described as the building blocks of protein. When our bodies digest protein, the protein from the foods that were eaten are broken down into amino acids which are then utilized by our bodies to make new proteins. When protein is being made, it’s important that the specific amino acids needed to make that protein are available. Some plant foods are higher in some amino acids and some are higher in others.

There’s always been curiosity about where vegans get protein, due at least in part to the idea that “people get protein from meat.” These days, more people are aware that meat is not the only source of protein and that beans, grains, nuts and seeds, soy products, and vegetables supply protein. We still see concerns expressed about the quality of protein from plant sources. This concern, about the amino acid make-up of plant proteins has its roots more than 50 years ago.

In 1971 Frances Moore Lappé published Diet for a Small Planet. This landmark book highlighted the environmental effects of meat production and encouraged people to become vegetarian for the health of the planet. The book included a lengthy discussion of protein combining – eating different plant foods at the same meal so that, overall, the meal’s amino acid content will be similar to that of animal-derived protein. This idea caught the public’s interest and still appears in some nutrition textbooks despite the efforts of nutrition experts to clarify that it’s necessary to eat a variety of plant foods over the course of a day. Protein combining at individual meals is not necessary.

A new study (1) adds support to the idea that protein combining at individual meals is not necessary. This study assessed dietary protein quality by measuring muscle protein synthesis. In other words, the researchers examined whether muscle production would be affected by the amino acid make-up of the meals eaten in a day. The researchers studied 9 middle-aged women who were given 3 meals over the course of a day with each meal containing 23 grams of protein, a moderate amount of protein. The women were randomly assigned to eat meals which provided protein primarily from lean beef for all 3 meals, or from a combination of protein sources (beans and whole wheat bread) at each meal, or from a single protein source at each meal (either black beans or whole wheat bread). The beans and whole wheat bread together supplied a good amount of the essential amino acids with the amino acids in one food complementing the amino acids in the other so that if one food was low in an amino acid, the other food was high in that amino acid. The beans or whole wheat bread alone were low in one or more essential amino acids. The women’s muscle protein synthesis was measured after breakfast and after 24 hours.

Muscle protein synthesis was not significantly different between the three groups. These results support the idea that it is not necessary to eat specific combinations of amino acids at each meal in order to promote protein synthesis. Eating a plant-based diet containing a variety of sources of protein over the course of the day is an effective way to promote muscle protein production. In other words, choosing adequate amounts of different plant protein sources such as grains, beans, nuts and seeds, soy products, and vegetables over each day makes it likely that amino acid needs will be met without having to be concerned with combining or complementing protein sources.

I told the registered dietitian who asked about amino acid adequacy in vegan diets much of what I just wrote – it’s not something to be concerned about in a vegan choosing a variety of plant proteins over the course of a day.

Reference

1. Arentson-Lantz EJ, Von Ruff Z, Connolly G, et al. Meals containing equivalent total protein from foods providing complete, complementary, or incomplete essential amino acid profiles do not differentially affect 24-h skeletal muscle protein synthesis in healthy, middle-aged women. J Nutr. 2024;154:3626-3638.

To read more about protein in the vegan diet see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

Protein for Vegan Children

How Can I Make Sure I’m Getting Enough Protein?

Protein for Older Adults

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.