By Chef Nancy Berkoff, EdD, RD

Summer is not too far off and we may be thinking about creating cool foods very soon. Before we close the kitchen for the summer months, let’s think about using dill in savory dishes.

Dill has been around the culinary scene, since, well, there WAS a culinary scene. Dill is referred to in the Old Testament and The Romans believed the inclusion of dill in a meal would bring joy and pleasure. Dill oil, obtained from pressing dill seeds, was used in medieval Europe as a medicine and antiseptic.

Fresh dill is usually available, packaged, in the produce section of the grocery store or sold as willowy green bouquets at farmers’ markets. Look for deep green, feathery leaves with a firm stem. The leaves may be slightly wilted, as this tends to happen immediately upon harvesting. Slightly wilted is okay, just avoid pale green, yellow, or dried-out looking leaves. Dill has a faintly fennel-like aroma (think: licorice) and should never smell moldy or earthy. Fresh dill is quite fragile, so it definitely needs to be stored in the refrigerator. To prevent drying, make yourself a little dill bouquet and place it in a small vase or glass filled with cold water. For less artistic storage, cover dill with damp towels. If, however, you go overboard and do too much dill acquiring, you can dry dill for later use in a microwave or low oven (an oven set to about 200 degrees), by placing it single-layered on baking sheets or microwaveable sheets. When fresh dill is not available, dried dill will have to do. Dried dill is sold as dill weed or dill seed. Do not keep dried dill for more than four months (stored in a cool, dry, dark place), as its delicate flavor will dissipate. Remember for dried herbs, we use half as much as for fresh herbs. So, for example, if a recipe calls for one Tablespoon of fresh dill, we would use ½ Tablespoon of dried dill.

Dill can go anywhere: in dough, batters, soups, stews, sauces, and salads. Fresh dill adds a subtle, caraway and fennel flavor to foods. Add dill at the end of cooking for the best flavor impact. Think you haven’t ever tasted dill? Think dill pickles and many salad dressings. Add dill to vegan cream cheese, sour cream, or plain yogurt for a sandwich spread or vegetable dip. Dill perks up the flavor of beets, cucumbers, cabbage, cream sauces, tofu, and veggie and grain stews Dill might have been the secret ingredient in many a comforting broth and soup!

Enjoy the following recipe!

Dill and Mustard Salad Dressing

(Makes about 1 cup)

1 Tablespoon silken tofu
2 Tablespoons prepared mustard
2 teaspoons orange juice concentrate
2/3 cup oil (sunflower or vegetable oil)
2 Tablespoons white wine or champagne vinegar
3 Tablespoons chopped fresh dill
2 teaspoons white pepper

Place tofu, mustard, and orange juice concentrate in the canister of a blender. Process until just blended. With the blender running, drizzle in oil until the texture you would like is attained. Add vinegar, dill and pepper, then blend on high for 30 seconds. Refrigerate for at least one hour before serving.

photo from Freepik

Vegan Journal previously ran two articles on vegan grilling that you might find helpful:

Gourmet Grilling by Chef Nancy Berkoff, EdD, RD includes grilling tips as well as recipes for Grilled Eggplant, Mediterranean Grilled Portobellos with Pine Nuts, Curried Barbecue Tempeh, Roasted Pepper and Eggplant Dip, Pineapple Peach Salsa, Japanese-Style Grilled Asparagus, Grilled Sweet Peaches, and Roasted Corn. See: https://www.vrg.org/journal/2002issue3/2002_issue3_gourmet.php

Nancy also wrote another article titled Outdoor Feast and it includes vegan recipes for the grill including Tofu and Potatoes Kebobs, Vietnamese “Beef” Salad, Lime and Chili “Steaks,” and Grilled Pineapple. See: https://www.vrg.org/journal/vj2015issue2/2015_issue2_outdoor_feasts.php

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

photo from Freepik

Chef Nancy Berkoff, EdD, RD, pens the Vegan Cooking Tips column in each issue of Vegan Journal. Working with the flavors you enjoy and the ingredients you have on hand, Nancy offers some suggestions for creating your own salad dressings:

Indian Curried Grapefruit Dressing:

• ¾ cup unflavored soy yogurt
• 2 Tablespoons coconut milk
• 4 Tablespoons grapefruit juice concentrate
• 2 Tablespoons grapefruit juice
• 2 Tablespoons curry powder
• ½ teaspoon black pepper

Thai Peanut-Orange Dressing:

• ½ cup fresh orange juice
• 2 Tablespoons fresh lemon juice
• 2 Tablespoons peanut butter
• 1 Tablespoon maple syrup
• 1 teaspoon black pepper
• ½ teaspoon chopped fresh chilies

Retro Green Goddess Dressing:

• ¾ cup soy sour cream or silken tofu
• 1 Tablespoon olive oil
• 1 Tablespoon white wine vinegar
• 1 Tablespoon fresh lemon juice
• 1 Tablespoon shredded nori (dried seaweed, such as used for sushi)
• 1 Tablespoon minced garlic
• 1 Tablespoon chopped fresh parsley
• 1 Tablespoon minced fresh tarragon

Italian Sun-dried Tomato-Rosemary Vinaigrette:

• 8 sundried tomatoes, minced
• ½ cup olive oil
• 2 Tablespoons fresh lemon juice
• ½ Tablespoon Dijon mustard
• 1 Tablespoon fresh rosemary, minced

Chinese Sesame-Soy Dressing:

• ¾ cup rice vinegar
• 1 teaspoon fresh orange zest
• 1 Tablespoon soy sauce
• 1 Tablespoon sesame oil
• 1 Tablespoon fresh ginger, minced
• 1 Tablespoon garlic, minced
• 1 Tablespoon fresh orange juice

New England Thanksgiving Vinaigrette:

• ½ cup vegetable oil
• 3 Tablespoons cranberry sauce
• 1 Tablespoon maple syrup
• 1 teaspoon vinegar

Healthy Chopped Veggie Vinaigrette:

• 6 Tablespoons red wine or balsamic vinegar
• 3 Tablespoons olive oil
• 1 Tablespoon minced garlic
• 4 Tablespoons chopped Roma tomatoes
• 2 Tablespoons chopped bell pepper
• 2 Tablespoons chopped celery
• 2 Tablespoons chopped onion
• 2 teaspoons minced fresh oregano
• 1 teaspoon minced fresh basil

Continental Shallot and Caper Dressing:

• 6 Tablespoons red wine vinegar
• 2 Tablespoons white wine vinegar
• 4 Tablespoons olive oil
• 2 Tablespoons chopped shallots
• 1 Tablespoon drained capers
• 1 teaspoon Dijon mustard
• 1 teaspoon black pepper

Southwestern Chili Pepper Dressing:

• 2 Tablespoons chopped fresh chili (you determine the heat)
• 4 Tablespoons olive oil
• 2 Tablespoons fresh lime juice
• 2 Tablespoons minced onion
• 2 Tablespoons tomato purée
• ½ Tablespoon minced garlic
• 1 Tablespoon chopped fresh cilantro
• 1 teaspoon ground cumin
• 1 teaspoon red pepper flakes

Note: Each combination above makes a bit more or less than a cup of salad dressing.

To subscribe to Vegan Journal, visit www.vrg.org/member

by Reed Mangels, PhD, RD

In 1975, the renowned Harvard professor of Nutrition, Jean Mayer, wrote an opinion piece titled, “Is It Cereal or Candy?” Dr. Mayer was questioning the practice of fortifying sugary cereals with lots of vitamins and minerals to make them appear healthy. He described these cereals as “sugar-coated vitamin pills” (1).

Something similar is happening today with everything under the sun from candy bars to soft drinks being fortified with protein, a nutrient that most Americans get enough of without having to rely on protein-fortified gummies or similar products.

On a recent visit to a grocery store, I spotted pretzels with added protein. This snack food had 15 grams of protein in a 1 ounce serving. Where did that protein come from? According to the ingredient label, the product contained hydrolyzed wheat protein, carob seed protein, soy protein isolate, and wheat gluten – all potential protein sources. Contrast this with a standard bag of supermarket pretzels which contains 3 grams of protein in an ounce of pretzels. Both kinds of pretzels have 110 calories and over 250 milligrams of sodium per serving. Pretzels can be a decent snack food, albeit somewhat high salt, but do they need to have lots of protein added?

There are other ways to get 12 grams of protein (the difference between the protein that’s usually in pretzels and the protein in the protein-fortified pretzels). All of these foods have approximately 12 grams of protein:

• ¾ cup of canned or cooked black beans, chickpeas, or pinto beans
• ⅔ cup of canned or cooked lentils
• 1-½ ounces of seitan
• ½ cup of shelled edamame
• ⅓ cup of tempeh
• ½ cup of prepared textured vegetable protein
• ¼-½ cup of tofu
• 3 Tablespoons of peanut butter
• 1-½ cups of soymilk
• ¼ cup of tahini

The thing is, these foods provide protein as well as vitamins and minerals including iron, zinc, calcium, potassium, and B-vitamins. The protein-fortified pretzels, appear to mainly contain protein and a bit of fiber.

To paraphrase Jean Mayer, are these pretzels or “salty protein pills”? There are special circumstances where people need a lot of extra protein and where a snack fortified with protein can help but, for most of us, there’s no need to buy protein-fortified pretzels.

To read more about protein for vegans see:

Protein in the Vegan Diet

Protein for Vegans & Vegetarians

Protein for Vegan Children

Is There Such a Thing as Too Much Protein?

How Much Protein Do Vegans Need?

Reference

1. Moss M. Salt Sugar Fat: How the Food Giants Hooked Us. New York: Random House; 2013.

The contents of this website and our other publications, including The 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.

Friday, July 31, 2026 to Monday, August 3, 2026.

Whether you’re new to advocacy or a seasoned changemaker, #TakingActionforAnimals has something for you. Explore workshops covering policy, advocacy, skill-building, coalition building and beyond. Visit the website to plan your TAFA schedule and use discount code ESMT26 to get $10 off full conference registration: https://cvent.me/mRA9Rr?RefId=Social+Media

If you attend this conference, please be sure to stop by The Vegetarian Resource Group booth and say hello.

Nanette Blanchard previously wrote an article titled “A Cinco de Mayo Fiesta” for Vegan Journal. Since today is Cinco de Mayo, we thought you might enjoy preparing some vegan dishes in honor of this day. Enjoy Jicama and Orange Salad; Sopa de Pasta (a stew); Calabacitas (a squash dish), Green Chilies Stuffed with Frijoles (Beans); Red Chili Sauce; and Easy Capirotada (a bread pudding). See: https:/www.vrg.org/journal/vj2007issue2/2007_issue2_cinco_mayo.php /

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

photo from StockSnap

Each issue of Vegan Journal features a column called Vegan Cooking Tips by Chef Nancy Berkoff. A previous column focused on strawberries. Here are some ideas for enjoying strawberries at every meal:

• Add sliced strawberries to mixed green or pasta salads.
• Layer sliced strawberries, whole blueberries, and vegan yogurt or silken tofu in a glass bowl to make an attractive dessert or breakfast parfait. Sprinkle with chopped nuts, sesame seeds, or pumpkin seeds if desired.
• Mash fresh or frozen chopped strawberries with a dash of maple syrup and serve as a topping for waffles and pancakes.
• Blend strawberries with a little bit of orange juice concentrate and use as a fresh fruit sauce for fruit salad, pancakes, pound cake, cookies, or vegan ice cream.
• Add strawberries to breakfast smoothies to give them a more vibrant taste and color.
• Create strawberry vinaigrette by blending with oil, vinegar, and dried oregano, garlic, and nutritional yeast.
• To make baked oatmeal with strawberries, simply mix oatmeal with boiling water, pat into a baking dish, top with sliced strawberries, and bake at 350 degrees until firm.
• Create a soaked strawberry cake with leftover cake or wheat bread cut into cubes, and mixed with blended strawberries.
• Blend a strawberry lassi using strawberries, vegan yogurt, coconut milk, and lemon zest.

Read the entire column here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_cooking_tips.php

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

Neel said, “I stared at the cafeteria line, scanning for something I could eat … Plant-based options were limited to a weekly salad … I took initiative to change that … Soon I was on Capitol Hill, nervously clutching my notes to speak with staff on the Effective Food Procurement Act. I had prepared for a brief exchange, but instead we launched into a thirty-minute conversation on the economics of expanding plant-based school meals. Back home, I led a campaign at my school, working with my food service director and peers to introduce plant-based options … With support from a Friends of the Earth grant, I helped pilot a plant-based chicken sandwich directly on the lunch line. We are currently working to trial additional items, such as plant-based taco crumbles and tenders; to meet students where they are, particularly in my … rural public high school.” “In college and beyond, I plan to promote vegetarianism and veganism by addressing the energy and infrastructure systems that shape how food is produced, distributed, and wasted. I intend to study energy science and engineering.”

The deadline for the VRG scholarship contest for high school seniors is February 20^th of each year. For details, and to see other winners, go to  https://www.vrg.org/student/scholar.htm

To support VRG’s outreach to young people, donate at vrg.org/donate.

Join at https://www.vrg.org/member/

In 2026, The Vegetarian Resource Group will be awarding one $2,500 scholarship and three $1,000 scholarships to college students who have promote veganism in a positive way while attending college. This opportunity is ONLY OPEN to students who previously entered The Vegetarian Resource Group scholarship contest while seniors in high school.

To apply, email the following information to [email protected]

Include in the subject line: vegan college scholarship application

DEADLINE IS JULY 1, 2026!

Send:

1) Year you previously applied in high school:

2) Previous high school:

3) College you are currently attending:

4) Major:

5) Year you expect to graduate:

6) Email:

7) Phone number:

8) Address:

9) Contact information for three references who know about your vegan activism:

10) Details about your vegan activism:

11) Links to documentation and/or attachments:

12) What foods and restaurants you would recommend to a non-vegetarian:

13) Your future aspirations:

All entries become property of The Vegetarian Resource Group/Vegan Journal. We may excerpt or use in total information from the entries. Winners give permission to release their name to the media. We will email semifinalists in the summer. Winners will be announced on our Instagram, Facebook, and website.

If you send a Google document, make sure permission is given so readers can access it.

Though this contest is different, here are past winners from the high school entrants. https://www.vrg.org/student/scholar.htm  We know the previous high school entrants  did a lot of work back then, and are happy for donors giving you another chance. You can also let younger siblings and acquaintances know about the VRG scholarships for high school seniors. Deadline is February 20 of each year.

To support The Vegetarian Resource Group outreach, donate at www.vrg.org/donate

Vegan Journal, The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203; (410) 366-8343

https://www.vrg.org/

The contents of this posting, our website and our other publications, including 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.

Rainbow Kale and Grain Salad photo by Linda Tyler

Linda Tyler’s previous article published by VRG features Kale Salads. These recipes will inspire you to eat your greens! Find recipes for:

Thai-Inspired Coconut Kale Salad

Kale Tabbouleh

Pear Balsamic Salad with Candied Walnuts

Apple and Kale Salad with Curry Dressing

Kale Salad with Creamy Avocado Dressing

Rainbow Kale and Grain Salad

Read the entire article here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_kale_salads.php

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