By Reed Mangels, PhD, RD

For a long time, I’ve bookmarked recipes by Hetty Lui McKinnon, a regular contributor to New York Times Cooking. When I saw her book, Linger: Salads, Sweets and Stories to Savor, on the list of new acquisitions from my local library, I requested it, thinking there might be a few vegan recipes I’d be interested in.

To my delight, Linger, is a mostly vegan cookbook. By my count, there are 94 recipes that either are vegan or could easily be made vegan and 8 that are vegetarian but not vegan. Each recipe is clearly identified as vegan and/or gluten-free and is accompanied by an enticing photo.

McKinnon’s book is organized around shared meals based on salads. Each of the 12 chapters features a collection of recipes that could be served together for a lunch or dinner party. Of course, the recipes also work well for smaller gatherings, say family dinners where you could make one or a couple of dishes.

An exciting feature of this book is McKinnon’s philosophy that anything can be a salad, or at least can inspire a salad. For example, Linger includes salads based on gnocchi and on dumplings, as well as salads inspired by falafel, French onion soup, and shawarma. Salads feature a variety of vegetables, grains, beans, nuts, and seeds. Each chapter also includes a dessert recipe such as Black Sesame Tofu “Basque” Cheesecake and Hong Kong Milk Tea Tres Leches. Both of these recipes are vegan.

So far, I’ve made Charred Gai Lan with Black-Eyed Peas and Chile Crisp Vinaigrette and Shaved Brussels Sprouts with Tofu Crumble, Shiitake and Hot Tahini. Both recipes were quick to prepare and super-flavorful. I appreciate McKinnon’s suggestions for substitutions which accompany each recipe. I didn’t have gai lan, so I successfully used her suggestion to substitute bok choy.

I’m looking forward to trying Hot-and-Sour Potato Salad; Mushroom, Seaweed, and White Bean Burger Salad; Kung Pao Cabbage with Tofu; Ginger-Roasted Kabocha with Black Rice and Ginger-Miso Dressing; and Cherry Tapioca Pudding, among others.

Linger: Salads, Sweets and Stories to Savor (ISBN 9780593804193) is a 310-page hardcover book. It is published by Alfred A. Knopf and retails for $40.

photo by Rissa Miller

Chef Joseph Solar shares a wide variety of noodle dishes in his recipe piece in Vegan Journal. Start cooking Stuffed Shells with Basil, Golden Beet Japchae, Mushroom Marsala, Classic Vegan Pad Thai, or Vegan Carbonara!

Find the complete article here: https://www.vrg.org/journal/vj2022issue4/2022_issue4_noodling_around.php

Subscribe to Vegan Journal in the USA only at https://www.vrg.org/member/2013sv.php

By Jeanne Yacoubou, MS

Allulose is a simple sugar (monosaccharide) introduced to the U.S. market in the 2010s. In this article, The VRG takes a look at what food scientists and health researchers know about allulose and what the U.S. Food and Drug Administration (FDA) says about this natural sweetener.

Allulose characteristics

Found in extremely small quantities in a few foods including figs and raisins, allulose has the same chemical formula as fructose but in a different 3D arrangement. Research shows that under ordinary cooking conditions of certain food products, fructose is converted to allulose. Unlike fructose, however, allulose does not disrupt the gut microbiome. In fact, research using human cell lines shows allulose demonstrates gut protective effects as a prebiotic food source for probiotic bacteria in the intestinal tract.

On the other hand, high fructose consumption is associated with several chronic health conditions including metabolic syndrome and cardiovascular dysfunction. Allulose does not cause a rapid rise in blood glucose or insulin like table sugar (i.e., sucrose which is composed of equal parts of glucose and fructose) does. Moreover, allulose has been shown to decrease blood glucose levels after meals in both healthy adults and those with type 2 diabetes. According to the FDA in its 2020 Guidance on this simple sugar, allulose is “virtually unmetabolized by the human body” and excreted unchanged.

In taste tests, people find allulose to be almost as sweet as table sugar without a bitter aftertaste like other sugar substitutes. Technically, allulose is 70% as sweet as sucrose. It possesses a mouthfeel similar to sugar. When in granular form, it resembles table sugar. Allulose is not known to promote tooth decay like table sugar does.

Allulose: GRAS status

Despite being declared generally recognized as safe (GRAS) by the FDA, the safety of allulose in humans is not well-established although a 2010 randomized, double-blind study with a small sample size showed no deleterious effects on several major metabolic biomarkers after 12 weeks of daily consumption.

However, the FDA had not conducted rigorous testing on allulose before issuing its GRAS determination. It should be pointed out that FDA does not regularly conduct safety tests on food ingredients before making GRAS declarations; rather, FDA often accepts industry-funded data as evidence of safety. Although some countries such as Japan and Mexico have approved allulose for food use, not all have. For instance, allulose is not approved for food use in Canada or Europe while safety testing is ongoing.

It’s noteworthy to point out that in a 2019 press release, FDA made this comment about allulose: “…This is the first time the FDA has stated its intent to allow a sugar to not be included as part of the total or added sugars declarations on labels.” However, the FDA also refers to its allulose guidance document linked to previously in this section when stating “…the FDA intends to exercise enforcement discretion to allow manufacturers to use 0.4 calories per gram of allulose when calculating the calories from allulose in a serving of a product. However, manufacturers must continue to include allulose in the total carbohydrates declaration.”

Allulose health studies

There are a few human studies that show the benefits of allulose. For example, a 2023 study indicated that allulose may help prevent obesity and atherosclerosis and lower type 2 diabetes risk. A 2018 study revealed that overweight and obese adults on allulose supplementation showed a significant decrease in both body mass index (BMI) and total abdominal and subcutaneous fat compared to a placebo group. Another study from 2024 showed allulose did not affect gut microbial diversity, which is believed to be important to maintain human health. By contrast, small quantities of some artificial sweeteners (AS) have been shown to damage the gut microbiome, although other research shows certain AS has no substantial effect on it (Conz et al. 2023).

Commercial source of allulose

Commercial production of allulose is from corn without any animal-derived processing aids according to four manufacturers or distributors contacted by The VRG. These companies were Tate & Lyle, Icon Foods, Apura Ingredients, and North Central Companies. Based on this research, we classify allulose as a vegan food ingredient.

Baking with allulose

Allulose tends to brown at high temperatures, so reduce the oven temperature to 315-320ºF and extend baking time by 15% when using allulose according to the Supplyside Food and Beverage Journal. Allulose cannot be used as a sugar source for fermenting yeast in bread baking.

Allulose is available in granulated, powder, and liquid forms.

For more ingredient information, see https://www.vrg.org/ingredients/index.php

Support ingredient research and vegan education. Join The Vegetarian Resource Group at https://www.vrg.org/member/

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.

photo by Hannah Kaminsky

Olga Kouloufakos serves up a variety of Mediterranean vegan recipes in an issue of Vegan Journal. You can prepare Stuffed Tomatoes; Vegan Meatballs (based on mushrooms and oats); Moussaka; Pasta with Chickpea & Mushroom Pesto; and Lasagna.

Read her entire article here: https://www.vrg.org/journal/vj2024issue3/2024_issue3_mediterranean_mainstays.php

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

photo from Freepik

Nava Atlas shares a variety of dishes featuring leeks in an issue of Vegan Journal. Find these vegan recipes: Leek and Potato Soup with Watercress; Warm Leek and Potato Salad; Sautéed Leeks with Fennel and Mushrooms; Mashed Sweet Potatoes with Leeks and Walnuts; Persian-Style Spinach and Leeks with Black-Eyed Peas; and Simmered Tofu with Leeks and Tomatoes.

Read the entire article here: https://www.vrg.org/journal/vj2023issue2/2023_issue2_love_leeks.php

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

Due to the generosity of anonymous donors, The Vegetarian Resource Group each year will award one $10,000 and several $5,000 college scholarships to graduating U.S. high school students who have promoted veganism in their schools and/or communities. Entries may only be sent by students graduating from high school in SPRING 2026

We will accept applications emailed or postmarked on or before FEBRUARY 20, 2026. Early submission is encouraged.

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegan diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

If you would like to donate to additional scholarships or internships, go to www.vrg.org/donate

Applications

For information on applying, visit: https://www.vrg.org/student/scholar or call (410) 366-8343 or email [email protected].

This contest is sponsored by The Vegetarian Resource Group/Vegan Journal, PO Box 1463, Baltimore, MD 21203.

photo from Freepik

by Reed Mangels, PhD, RD

The Whole Milk for Healthy Kids Act of 2025 was signed into law on January 14, 2026. Of interest to vegans, this act permits schools to offer all children “nondairy beverages that are nutritionally equivalent to fluid milk and meet the nutritional standards established by the Secretary (which shall, among other requirements to be determined by the Secretary, include fortification of calcium, protein, vitamin A, and vitamin D to levels found in cow’s milk).” Schools are not required to offer all children nondairy beverages but are permitted to do this. In the past, a request from a parent, legal guardian, or physician was required for a school to provide a plant milk to a child without a disability.

USDA, the department of the U.S. government that administers the National School Lunch Program issued a document detailing the requirements for implementing this act. With regard to plant milks, if a school food authority chooses to offer fortified plant milks to all students, a cup of the plant milk must contain at least 276 mg of calcium, 8 grams of protein, 500 IU of vitamin A, 100 IU of vitamin D, 24 mg of magnesium, 222 mg of phosphorus, 349 mg of potassium, 0.44 mg of riboflavin, and 1.1 mcg of vitamin B12. The milk can be flavored or unflavored. The document goes on to say, “offering nondairy beverages to all students to meet the fluid milk requirements at lunch [note that no mention is made of school breakfast programs] is an option, not a requirement.”

Schools that choose to offer plant milks to all students are no longer required to notify the State agency that plant milks are being served.

Schools that do not choose to offer plant milks to all students must follow the earlier process of a requiring a request from a student’s parent or guardian, a State licensed healthcare professional, or a registered dietitian that identifies the reason for the substitute for students without disabilities. The school is then allowed (but not required) to provide that student a plant milk that meets the nutritional requirements described earlier. A school food authority must inform the State agency if any schools choose to offer fluid milk substitutes for non-disability reasons.

Schools are required to provide a substitute for cow’s milk for students whose disability restricts their diet. Previously, a statement from a State licensed healthcare professional or a registered dietitian was required. Now, a parent or legal guardian may provide a written statement requesting a fluid milk substitute (such as a plant milk) for a child whose disability restricts their diet.

It will be interesting to see how many schools will offer all children “nondairy beverages that are nutritionally equivalent to fluid milk” especially since these products are often more expensive and the act does not provide additional funds to cover the costs of offering plant milks to all children.

For more information about plant milks in school lunch programs see:

Congress Approves Changes to the National School Lunch Program That Could Make It Easier to Get “Nutritionally Equivalent” Plant Milks

What are Some of the Brands of Plant Milk that Can Be Used in the National School Lunch Program?

photo from Freepik

Have you ever noticed how many different types of rice there are? Chef Nancy Berkoff’s article The Long and Short of It – Meet Red, Black, Green, Gold, and Purple Rice! explains what the differences are and how to prepare vegan dishes using a variety of rice. Enjoy Sofrito with Carolina Gold Rice; Spanakorizo; Walnut & Wild Rice Salad; Cashew Coconut Purple Rice; Green Herbed Pilaf; Mango Sticky Rice; and Red Rice Pilaf.

Find the entire article here: https://www.vrg.org/journal/vj2021issue2/2021_issue2_long_short_of_it.php

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

HOW MANY ADULT VEGANS ARE IN THE U.S.? HOW OFTEN DO AMERICANS EAT VEGETARIAN MEALS?

The Vegetarian Resource Group asks in a 2026 National Survey Conducted by The Harris Poll.

By Reed Mangels PhD RD, Charles Stahler, and Debra Wasserman

Food companies, marketers, researchers, students, and media for years have been asking The Vegetarian Resource Group about the number of vegetarians and vegans. To help answer this question, VRG commissioned The Harris Poll to conduct a nationally representative online poll of 2,096 U.S. adults aged 18 and over. We asked:

Which one, if any, of the following best describes your eating behavior? Please select the option that best applies.

1) I never eat meat, fish, seafood, poultry, dairy, or eggs

2) I never eat meat, fish, seafood, or poultry

3) I sometimes eat meals without meat, fish, seafood, poultry, dairy, or eggs

4) I sometimes eat meals without meat, fish, seafood, or poultry

5) I usually eat meals without meat, fish, seafood, poultry, dairy, or eggs

6) I usually eat meals without meat, fish, seafood, or poultry

7) None of these

We considered those who never eat meat, fish, seafood or poultry; plus those who never eat meat, fish, seafood, poultry, dairy, or eggs, as vegetarian. We classified that second category of vegetarians who don’t eat dairy or eggs also as vegan. Because we use the word “never” and don’t just ask if a person considers him/herself vegetarian or vegan, our numbers may be lower than those reported in other polls.

Sixty-seven percent of adults in the United States always, sometimes, or usually eat vegetarian meals (including vegan), while 33% presumably never have vegetarian meals or vegan meals. Thirty-three percent of adults always, sometimes, or usually eat vegan meals. Five percent are vegetarians, with over half (3%) also being vegan.

This has strong implications for food companies, food services, and restaurants, who have to cater to different audiences.

HOW MANY AMERICAN ADULTS EAT VEGETARIAN AND VEGAN MEALS?

5% Vegetarians Including Vegans

2% Vegetarians who are not Vegans (never eat meat, fish, seafood, poultry)

3% Vegans (Never eat meat, fish, seafood, poultry, dairy, eggs)

8% Usually eat vegetarian meals (not including vegan)

10% Usually eat vegan meals

13% Always or usually eat vegan meals

10% Always or usually eat vegetarian meals (not including vegan)

23% Always or usually eat vegetarian meals (including vegan)

23% Sometimes eat vegetarian meals (not including vegan)

21% Sometimes eat vegan meals

33% Always, Sometimes, or Usually eat vegan meals.

67% Always, Sometimes, or Usually eat vegetarian meals (including vegan meals)

33% Presumably never eat vegetarian or vegan meals

PEOPLE WHO NEVER EAT MEAT, FISH, SEAFOOD, OR POULTRY (Total percentage of vegetarians, including vegans, of U.S, adult population)

5% Total

5% male
5% female

7% Ages 18-34 – significantly higher than those ages 65 plus (2%)
5% Ages 35-44
6% Ages 45-54 – significantly higher than those ages 65 plus (2%)
4% Ages 55-64
2% Ages 65 plus – significantly lower than those ages 18-34 (7%) and ages 45-54 (6%) 6% Northeast*
5% Midwest
5% South
3% West

5% Hispanic – no significant difference compared to White or Black
8% Black (non-Hispanic) – significantly higher than White non-Hispanic (4%)

4% White (non-Hispanic) – significantly lower than Black non-Hispanic (8%)

6% Less than $50,000 annual household income
4% $50,000 – $74,999 annual household income
4% $75,000 – $99,999 annual household income
5%  $100,000 or more annual household income.

4% Homeowner – significantly lower than renters (7%)

7% Renter – significantly higher than homeowners (4%)

4% Married

6% Not Married

6% Urban

5% Suburban

3% Rural

The demographics for those more likely to be vegetarian include adults ages 18-34 (7%) and 45-54 (6%) compared to older adults ages 65 plus (2%), as well as renters (7%) vs. homeowners (4%).Black (non-Hispanic) adults are twice as likely as White (non-Hispanic) adults to be vegetarian (8% vs. 4%).

PEOPLE WHO NEVER EAT MEAT, FISH, SEAFOOD, POULTRY, DAIRY, OR EGGS

(Total Number of vegans as percentage of U.S, adult population)

3% Total

3% male
3% female

4% Ages 18-34
2% Ages 35-44
4% Ages 45-54
1% Ages 55-64
1% Ages 65 plus

4% Northeast*
3% Midwest
2% South
2% West
1% Hispanic – significantly lower than Black (non-Hispanic) (6%)
6% Black (non-Hispanic) – significantly higher than both Hispanic (1%) and White (non-Hispanic (2%)

2% White (non-Hispanic) – significantly lower than Black (non-Hispanic) (6%)

3% Less than $50,000 annual household income
2% $50,000 – $74,999 annual household income
1% $75,000 – $99,999 annual household income
3% $100,000 or more annual household income.

2% Homeowner – significantly lower than renters (4%)

4% Renter – significantly higher than homeowners (2%)

2% Married

3% Not Married

3% Urban

2% Suburban

2% Rural

The demographics of those more likely to be vegan include Black (non-Hispanic) adults who are significantly more likely than both Hispanic (1%) or White (non-Hispanic) adults (2%) and renters who are twice as likely as homeowners (4% vs. 2%).

PEOPLE WHO ALWAYS, SOMETIMES, OR USUALLY DO NOT EAT MEAT, FISH, SEAFOOD, POULTRY, DAIRY, OR EGGS

(Total Number of vegans plus people usually and sometimes eating vegan meals, as percentage of U.S, adult population).

This would appear to be the main market for companies marketing vegan items, though there can be crossover from other groups. For example, individuals or families choosing plant milks because of lactose intolerance, may be eating other animal products. Anecdotally, you may observe this at the supermarket checkout line.

33% Total

32% male
33% female

38% Ages 18-34 – significantly higher than those ages 55-64 (28%) and 65 plus (29%).
34% Ages 35-44
34% Ages 45-54
28% Ages 55-64 – significantly lower than those ages 18-34 (38%)
29% Ages 65 plus – significantly lower than those ages 18-34 (38%)

38% Northeast*
31% Midwest
33% South
31% West
29% Hispanic
37% Black (non-Hispanic)

33% White (non-Hispanic)

31% Less than  $50,000 annual household income
31% $50,000 – $74,999 annual household income
31% $75,000 – $99,999 annual household income
34% $100,000 or more annual household income.

32% Homeowner

37% Renter

35% Married

32% Not Married

35% Urban – significantly higher than rural (28%)

34% Suburban

28% Rural – significantly lower than urban (35%)

The demographics more likely to be eating vegan meals are 18- to 34-year-olds compared to those ages 55 plus (38% vs. 28% ages 55-64 and 29% ages 65 plus), and those living in urban areas compared to those who live in rural areas (35% vs. 28%). Though there isn’t as much difference between all groups as people might expect. So they all seem to be potential markets, depending on your product, and marketing strategy. Price of the product may have different influences for various categories. For example, an expensive meat analog or restaurant meal may be affordable for one group, but not another. A large package of food may be suitable for one family unit, but not a smaller family or single person. Thus, some individuals consuming vegan meals may be looking for meat analogs, while others may be seeking inexpensive and less processed beans.

* The Northeast Includes CT, ME, MA, NH, NJ, NY, PA, RI, and VT. The Midwest includes IL, IN, IA, KS, MI, MN, MO, NE, ND, OH, SD, and WI. The South includes AL, AR, DC, DE, FL, GA, KY, LA, MD, MS, NC, OK, SC, TN, TX, VA, and WV. The West includes AK, AZ, CA, CO, HI, ID, MT, NV, NM, OR, UT, WY, and WA.

With U.S. adults 18 and over numbering about 267 million**, we can estimate the number of vegetarians in the U.S. adult population, (5%) based on this poll, to be approximately thirteen million adults. Vegans included in the vegetarian figure (3% would be around eight million adults.

**https://datacenter.aecf.org/data/tables/6538-adult-population-by-age-group#detailed/1/any/false/1096,2545,1095,2048,574,1729,37,871,870,573/2803/13515,13516

SURVEY METHOD: This survey was conducted online within the United States by The Harris Poll on behalf of The Vegetarian Resource Group from January 6-8, 2026, among 2,096 adults ages 18 and older. The sampling precision of Harris online polls is measured using a Bayesian credible interval. For this study, the sample data is accurate to plus or minus 2.5 percentage points using a 95% confidence level. For more information, contact The Vegetarian Resource Group at [email protected] or (410) 366.-8343.

To see other vegan and vegetarian polls, go to https://www.vrg.org/nutshell/faq.htm#poll  For more information on veganism, vegan recipes, ingredients, vegan college scholarships, and vegetarian restaurants in the U.S. and Canada, see www.vrg.org

by Reed Mangels, PhD, RD

The bananas I bought a week ago all went from light green to yellow with lots of black spots seemingly overnight. I could smell bananas when I walked into the kitchen. It was time to make banana bread.

I had a recipe in my files for almond butter banana bread and had noted that it was fine but nothing special. That made me start thinking about developing a recipe using another nut butter. While I love the combination of peanut butter and bananas, that wasn’t the flavor I was interested in. Hmm, maybe a seed butter … I wondered if it would work to create a banana bread recipe with tahini replacing some of the oil. I wanted the sesame taste to predominate so, instead of the chopped walnuts I usually use in banana bread, I used toasted sesame seeds. I was pleased with the loaf of banana bread. It only used one bowl, so clean-up was simple.  It was sweet enough to serve as dessert but not so sweet that the sesame flavor was hidden. The only change I’d make next time would be to add some chopped dried apricots.

Tahini Banana Bread

(makes 1 loaf)

2 Tablespoons ground flaxseeds

5 Tablespoons water

1 cup well-mashed ripe bananas (about 3 medium bananas)

3 Tablespoons tahini

2 Tablespoons vegetable oil (I used canola oil; other neutral flavored plant oils would work)

½ cup vegan sugar

¼ cup unflavored oat milk

2 cups unbleached all-purpose flour (could use part whole wheat pastry flour)

1 teaspoon baking soda

½ teaspoon salt

¼ teaspoon nutmeg

¼ cup toasted sesame seeds

Preheat oven to 350 degrees. Lightly oil a 9” x 5” x 3” loaf pan.

Combine ground flaxseeds and water in a small cup and set aside for a few minutes.

In a large bowl, combine mashed bananas, tahini, and oil and mix well. Add sugar, oat milk, and flaxseed mixture and stir until combined. Add flour, baking soda, salt, and nutmeg, and mix, stirring only until the dry ingredients are mixed in. Fold in the sesame seeds. The batter will be thick. Spoon into the prepared loaf pan. Bake 50 to 60 minutes or until done. Place the baking pan on a wire rack to cool before removing from pan and slicing.