Share this handy poster with family and friends. You can also print it out and post it on your refrigerator. See: https://www.vrg.org/nutshell/VeganDietsinaNutshellPoster.pdf

Cajun Chick’n Nuggets photo by Rissa Miller

In a previous issue of Vegan Journal Chef Jay Staten shares vegan recipes that can be made using an air fryer. But don’t worry, if you don’t own an air fryer, he also includes oven directions. Enjoy preparing Crispy Broccoli, Vegan BBQ Ribz, Jay’s Black Bean Burgers, Maryland Seasoned Fries, and Cajun Chick’n Nuggets.

Read the column here: https://www.vrg.org/journal/vj2022issue2/2022_issue2_air_fryer.php

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

Julia Comino interviews Whitney McVerry about her Vegetarian Resource Group internship experience. See the video at https://www.youtube.com/watch?v=LG8mXxaVnKM

For more information about Vegetarian Resource Group/Vegan Journal internships, see
https://www.vrg.org/student/index.php

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

In a previous issue of Vegan Journal, chef Nancy Berkoff, EdD, RD shared a number of quick and easy suggestions on how to prepare Eggplant.

Here are some eggplant ideas…

• Roast an eggplant whole, in the oven or on the grill, until soft enough to mash with a fork. Scoop out pulp and add oil and vinegar, garlic, and black pepper to use as a dip or salad dressing. This dish is sometimes called “eggplant caviar.”
• For homemade baba ganoush, purée roasted eggplant and mix with garlic, tahini (sesame paste), lemon juice, chopped parsley, and olive oil. Use it as a dip for vegetables or as a sandwich filling.
• Mix diced, grilled eggplant with grilled peppers, lentils, onions, and garlic. Serve cold, topped with balsamic vinaigrette, or hot, atop grains, pasta, or pizza.
• Skip-the-Frying Baked Eggplant: Peel eggplant and cut into ½-inch slices. Create a breading with your favorite crumbs (bread, cornmeal, etc.) and dried Italian herbs (garlic powder, oregano, parsley, red pepper flakes, etc.). Spray eggplant slices with vegetable oil, coat with breading, place on non-stick pan, and bake until soft. Layer baked eggplant into a deep baking dish, alternating layers with thick tomato sauce; drained, diced, canned tomatoes; sliced mushrooms (if desired); and either shredded vegan cheese or thinly sliced extra-firm tofu. Cover and bake until bubbly.
• Mini Japanese or Thai eggplant stuffed with a mixture of diced smoked tofu, tempeh, or veggie crumbles; pine nuts; and roasted peppers. Wrap in foil and bake.
• Make Eggplant Frisbees: Preheat oven to 375 degrees. Place slices of unpeeled eggplant (about ½-inch thick) individually on a non-stick baking sheet. Sprinkle with grated vegan cheese, minced onions, sunflower seeds, and nutritional yeast. Bake until bubbly and the eggplant is slightly soft. The Frisbees may also be used as eggplant burgers served on a hearty roll with fixins.

Read her Vegan Cooking Tips column here: https://www.vrg.org/journal/vj2021issue4/2021_issue4_cooking_tips.php

Subscribe to Vegan Journal https://www.vrg.org/member/2013sv.php

Recent topics brought up include:

– My 15-year-old son will be hosting a vegan Halloween party for mostly pre-vegan kids 12 years of age and up courtesy of our local group Northern Vegans. So we are looking at providing some party favors and some kid-friendly vegan literature. Any suggestions?

– Representative Jim McGovern (D-MA) has introduced H.R. 5023, the Peas, Legumes, and Nuts Today Act or PLANT Act.

– Helpful article by Reed Mangels, PhD, RD, on DHA for Pregnancy

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

By Reed Mangels, PhD, RD

A recently published study examined the cost of food for those on a vegan diet compared to those on a nonvegetarian diet (1). This report was a part of a larger study comparing the health effects of having people who were categorized as overweight follow either a low-fat vegan diet or their usual nonvegetarian diet. The study took place between January 2017 and February 2019 in Washington, DC and was paid for by the Physicians Committee for Responsible Medicine (PCRM).

The study had 223 participants who completed all parts of the study. Study participants, who were not on a vegan diet at the beginning of the study, were randomly assigned to either a lowfat vegan diet or told to follow their usual diet for 16 weeks. Participants who were assigned to the vegan diet attended weekly cooking demonstrations and classes where they were taught about vegan diets. Participants in both groups provided their own food, were not told to cut calories, and were told to maintain their usual exercise habits. The group on the vegan diet lost significantly more weight (13 pounds on average) compared to the group on their usual diet (weight loss averaging about 1 pound) (2).

The researchers compared food costs on each diet, based on diet records that were kept by participants. Compared to the beginning of the study, the participants on the vegan diet had a 16% decrease in their food costs. Their being on a vegan diet reduced their daily food cost by about 90 cents per day. The group on their usual diet did not have a significant decrease in food costs. While those on the vegan diet had higher food costs for fruits, vegetables, and legumes, these were more than made up for by the reduced costs for meat, eggs, and dairy products since these foods were omitted from their diets.

Of course, food choices can affect the cost of a vegan diet. Still, the results of this study support the idea that vegan diets don’t have to be costly and can cost significantly less than nonvegetarian diets.

References

1. Kahleova H, Sutton M, Maracine C, et al. Vegan diet and food costs among adults with overweight: A secondary analysis of a randomized clinical trial. JAMA Netw Open. 2023;6(9):e2332106.
2. Kahleova H, Petersen KF, Shulman GI, et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults: A randomized clinical trial. JAMA Netw Open. 2020;3(11):e2025454.

To read more about low-cost vegan diets see:

Low-Cost Vegan Menus Based on USDA Supplemental Nutrition Assistance Program (SNAP) Budget

Low-Cost Vegan Meal Plans

Quick and Easy Low-Cost Vegan Menus

Vegan at the Dollar Tree

Favorite Inexpensive Vegan Foods of Summer 2021 Interns

The Vegetarian Resource Group will host a networking dinner in Denver, Colorado, during the annual FNCE meeting of the Academy of Nutrition and Dietetics. Within one mile of the Colorado Convention Center. The public is invit­ed. Participants from Denver and places from around the country will have a chance to share veg related activities they have coordinated.

RIO GRANDE MEXICAN RESTAURANT BUFFET:

Chips and Salsa

Guacamole

Black Beans

Portabella and Squash

Grilled Peppers and Onions

Plain Rice

Pico de Gallo

Selection of Salsas

Flour Tortillas

Soft Drinks, Coffee, Tea

PLEASE RESERVE IN ADVANCE. SEATING IS LIMITED

$30 for The Vegetarian Resource Group and Vegetarian Nutrition Dietetic Practice Group members. $35 for nonmembers. Includes tax and tip.

Please prepay at vrg.org/donate. Write in the comments section names of participants and that it is for the Denver dinner. Or call (410) 366-8343.

By Reed Mangels, PhD, RD

Vitamin B12 in supplements may be in the form of cyanocobalamin, methylcobalamin, adenosylcobalamin, or hydroxocobalamin. Note that cobalamin means vitamin B12. The cobalamin molecule is bound to different side groups. For example, methylcobalamin has cobalamin attached to methyl (CH₃). Of these, the cyanocobalamin form is the most stable and is least likely to lose potency with time.

When foods are fortified with vitamin B12, it is likely that they are fortified with cyanocobalamin because it is the most stable form of the vitamin (1, 2). Cyanocobalamin is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (3).

References

1. Temova Rakuša Ž, Roškar R, Hickey N, Geremia S. Vitamin B₁₂ in foods, food supplements, and medicines-A review of its role and properties with a focus on its stability. Molecules. 2022;28(1):240.
2. Oh S, Cave G, Lu C. Vitamin B₁₂ (cobalamin) and micronutrient fortification in food crops using nanoparticle technology. Front Plant Sci. 2021;12:668819.
3. 21CFR184.1945. Vitamin B12. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=184.1945

To read more about vitamin B12 see:

Vitamin B12 in the Vegan Diet

Do Vegetarians Have To Take Vitamin B12 Supplements?

Vitamin B12 Myths

photo from Blossom and Root Kitchen

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:

Blossom and Root Kitchen, 411 Hartz Ave., Danville, CA 94526

Enjoy their art-decorated main dining room, intimate semi-private room, and 2 outdoor dining areas. Featuring starters; small plates  include (Crudites – local vegetables, whipped miso lemon dip, grilled sourdough, house-made seed and nut bread; Fritters – seasonal vegetables, chipotle glaze, sesame seeds, creamy herb dressing); salads (Mushroom Steak Salad – grilled maitake, little gems, radicchio, bleu cheese crumbles, watermelon radish, fennel,  cherries, toasted sunflower seeds, fried onions, bleu cheese dressing); large plates (Masa Cake – mole verde, braised cannellini beans, charred corn, tomato salad; and Funghi Sando – crispy maitake, creamy slaw, pickled jalapenos, charred chili jam served with house potato salad). Has daily dessert specials and a menu for children under 8 years old. All dishes are free of gluten, sugar, nuts, and soy unless otherwise noted on the menu. Several dishes can be made gluten or nut free. Serves “dessert wines.”

Chic Peas, 5210 Yonge St. North York, ON M2N 5P6 Canada

Offers online cooking classes, and opportunity to “Donate a Meal” to those in need. Enjoy smoothies, soups, snacks, wraps, Build Your Own Buddha Bowl/Salad (fresh selection of veggies, legumes and grains with your choice of sesame turmeric tahini or Asian sesame salad dressing); “Super Delish Hot Meals” (choice of grains that alternate with roasted sweet potatoes and quinoa plus choice of 2 stews, which change weekly, plus fresh veggies/salad); baked goods; and specialty drinks.

Crystal’s Soul Café, 12823 S. Avalon Blvd., Los Angeles, CA 90061

Crystal Soul Café is a forest of love and plants. You will be surrounded by ambient lighting and music that add to your experience. Take your pick on any soul plate, each dish is bursting with flavor. All plates come with two sides, and several plates replicate classic seafood meals. Some popular plates are the Lions Mane Rib Soul Plate, Spicy Jerk Shrimp Po’ Boy, and any chicken sandwich. You can’t leave without getting some mac’n yams and make sure you get a beverage on the way out.

Dub n Grub, 18400 NW 2nd Ave., Miami Gardens, FL, 33169

Customers pick protein, sauce, and grain of choice (example – Coconut Curry – sautéed onions, peppers, carrots, tomatoes, in Indian-Jamaican-style curry sauce, served with grain of choice and steamed vegetables). Also has Dub Plate (“view Menu Board for Dub Plate menu of the day”), Tacos, and Dubway (“Sub or Sandwich Vybe”). Corporate luncheons, yacht parties, and cooking classes available.

Oops All Vegan, 4409 N. State St., Jackson, MS 39206

If you’re looking for a fast-food place that tastes like an afternoon at the ballpark, Oops All Vegan located off of I-51 is the place to go. They offer food you thought you would never see again after making the honorable choice to go vegan. Their burgers and sandwiches have the option to have chickpea patty’s or the veggie house patty. They have a hearty Philly Cheesesteak that uses beyond meat substitute, jackfruit, or mushrooms, and you can never go wrong with a patty melt! They carry an incredible Nachos selection that uses walnut or jackfruit meat and loaded fries that will leave you waddling.

Rise Above Pizza & Wings, 274 James St. N., Hamilton, ON L8R 2L3 Canada

This vegan pizzeria, which has gluten-free options as well, offers pie options so creative that they put traditional pizzerias to shame. Case in point: The Deep-Fried Pickle Pizza, which is topped with house-made ranch sauce, tangy pickles, shredded mozzarella, their crunchy beer batter topping, and dill, or The Big Kahuna, which is made with a base of seasoned pineapple purée, shredded mozzarella, steak, more pineapple, and topped with zhoug (a spicy cilantro sauce), and onion rings. Yes, onion rings—on top of the pizza. Their extensive menu also offers starters (including sour cream and onion rings and deep-fried pickles), subs, wraps, and pasta (including the Tri-force of Cheese Pasta). If you are still hungry after all that, do not fear, because dessert is also available—and you can follow up your dinner pizza with a personal-sized chocolate chip cookie dessert pizza.

Royally Baked, 1211 Jungermann, St. Peter’s, MO 63376

Pre-order cookies, brownies, cake jars, bars, and more. Pick them up or have them shipped.

Seasoned Vegan, 128 Second Ave., New York, NY 10003

This mother/son team has moved to a new location and offers take-out organic vegan comfort food including a BBQ Craw Sandwich, Craw Pretzel Boy, Lemon Crusted Nuggets, fries, raw cheesecake, cupcakes, and cookies. You can also purchase combo dishes.

By Chelsea Chilewa, VRG Intern

Vegan SoulFest is a celebration that all ages can explore. This year’s live performances, led by Jade Novah and her latest musical creations, seamlessly infused the atmosphere with a captivating rhythm. The masterful MC’s voice resonated through speakers that carried its infectious energy across a three-mile expanse. As an African American woman who has encountered skepticism for embracing veganism within my own community, participating in this Black-operated event felt profoundly moving.

I was overwhelmed with the number of tents there were. Would I get to all of them?! How many of those tents were energy companies trying to sign a contract? The answer is one.

People of all kinds formed meandering lines that intersected within the venue. What appeared to be a line for lemonade happened to lead to delectable plant-based burgers. Amidst the heat and long lines this was a safe space to meet people. A comforting camaraderie emerged. Initial conversations soon turned to our connection to veganism. Attendees came in their brightest and most colorful suits, while others in their shortest, most flowy tops. I connected with the lady next to me on our braided, loc’d and dyed hair.

I found Siddig’s real fruit water ice. Rightfully so, it held a consistent line through the middle of the park the whole time. I walked towards the front and grabbed the berry fusion sample. I saw the family completing orders as fast as they could to keep up with the line while one boy handed out free samples to keep their customers cool and patient with them. The Berry fusion ice blew me away with its sweetness and true to flavor berries. It brought me back to a time in middle school, where my siblings and cousins would attempt to create our own popsicles with ingredients we had laying around. Siddig’s, however, had perfected the art.

I made my way to the information tables. To my right a woman owned vegan makeup brand called Laws of Nature held a tent to try out their products and see their selection. Buttery products lined up on the table in an organized fashion was good enough to make me pull out my wallet. Further down the aisle there were resources to help Baltimore’s vegan pantry, City weeds, buying their wheat-free, dairy-free products. Getting to talk to progressives that are acting on their beliefs was inspiring. There are soldiers in this world that do good in the name of us and the earth.

As I crossed the open field I saw a big white tent. My curiosity got the best of me so I made my way over there cautiously. I’m known to go places where I have no business, but that’s the fun of life. I dodged the security and peeked through the heavy curtain. I figured it was a brand launch because of the banners that read PLANT BLISS. Around the corner someone was making burgers and that’s all it took for me to go in; Surely my invite got lost in the mail. A few others were in the tent with me socializing with one another making me soon realize anyone could come in. I did not do any great break in. So I did my rounds, said my hellos and made my way to the starter snacks. The tasting was dedicated to the launch of vegan spreads ranging from mayo, ranch, chipotle, and blue cheese paired with celery and carrots. Meeting the creator proved enlightening; he had transitioned from a teaching career to embrace a vegan market. All was very inspiring and with the made burgers + sauce, very impressive.

A visit to the recycling center unveiled a striking fact: it takes one cup of fossil fuels to nourish a meatless eater, compared to a gallon for a meat consumer. The ramifications of oil and harmful chemicals used to sustain a single meat eater echoed, originating from below and extending above. The team enlightened me to many ways to reduce or eliminate single use products such as using Laundry Detergent Eco sheets (the packaging is biodegradable). Also, My Organic Markets (MOM’s) refills products if you bring your own container because even recycling centers use fossil fuels.

In a tapestry of vibrant experiences, Baltimore Vegan SoulFest transcended its label, becoming a haven for connection, learning, and the shared pursuit of a more conscious world.