Support The Vegetarian Resource Group by subscribing to our magazine Vegan Journal! To subscribe in the USA, go to: https://www.vrg.org/member/2013sv.php
The Vegetarian Resource Group produced a brochure called “Save Our Water” looking at water usage and livestock production versus water usage and eating a veggie diet. One chart shows the estimated amount of water in liters used to produce one kilogram of food in the U.S. Another chart shows global averages of the quantity of water required to produce certain food products by liters. We also present the quantity of grains (kg) eaten by U.S. livestock to produce one kilogram of meat. Three sets of statistics are presented due to differing calculations by various statistics.
You can read this brochure here: https://www.vrg.org/environment/water_brochure.php
The brochure is also available online in Spanish: https://www.vrg.org/environment/water_brochure_spanish.php
If you would like to hand out this brochure in your community, please email [email protected] and let us know how many brochures you would like, street address to ship them to, and where you will be distributing them. Donations are always appreciated: https://www.givedirect.org/donate/?cid=1565
Each year The Vegetarian Resource Group sponsors an essay contest for kids. Winners receive a $50 prize. Entrants should submit a 2-3 page essay on any aspect of vegetarianism/veganism. Vegetarianism is not eating meat, fish, and birds (for example, chicken or duck). Vegans avoid all animal products. Among the many reasons for being a vegetarian/vegan are beliefs about ethics, culture, health, aesthetics, religion, world peace, economics, world hunger, and the environment.
Entrants should base their paper on interviewing, research, and/or personal opinion. You need not be a vegetarian to enter. All essays become the property of The Vegetarian Resource Group. Deadline for the contest is May 1, 2023!
Details on the contest, as well as previous winning essays, can be found here:
http://www.vrg.org/essay/
photo by Whitney McVerry
If you’re looking for vegan donuts or donut holes in Wilmington, NC, Brooklyn Café has a variety of flavors that includes: cinnamon, coconut, lemon, chocolate, vanilla, plain, and sprinkle. They are all equally delicious! The menu also includes hot and cold coffee/tea beverages that you can add almond, coconut, oat, or soy milk to. While you are there be sure to get an order of the vegan beignets as well; you will not be disappointed! They are open daily for breakfast and lunch. Indoor and outdoor seating is available.
Location: 706 N. 4th St., Wilmington, NC 28401
Telephone: (910) 399-1676
Check out Brooklyn Cafe on Facebook: https://www.facebook.com/BrooklynCafeNC/
The Vegetarian Resource Group has a graphic called Burrito on My Plate, which shows viewers the water footprint of a vegan versus a meat-based burrito. It takes 225 gallons of water to make a vegan burrito without tofu and 253 gallons of water to make a vegan burrito with tofu. In comparison, it takes 541 gallons of water to make a beef burrito.
The Burrito on My Plate Graphic can be seen here: https://www.vrg.org/environment/BurritoOnMyPlate.pdf
The article detailing how we came up with the numbers of gallons of water needed to produce each type of burrito can be found here: https://www.vrg.org/journal/vj2017issue2/2017_issue2_burrito_plate.php
photo from Bambi Vegan Tacos
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:
Bambi Vegan Tacos, 1725 I St., Sacramento, CA 95811
This Mexican-fusion restaurant is a completely vegan taco joint with a vivacious and welcoming atmosphere. They make every meal from scratch, using the freshest vegetables they can find. You can be sure when ordering from Bambi Vegan Tacos that you aren’t ordering anything processed. They offer tacos, starters, and plenty of other delicious small plates. In addition to excellent vegan food, Bambi also has a full bar ready to make your favorite cocktail, while also offering innovative drinks with adaptogens and other herbal and non-alcoholic ingredients. They have seasonal specials that include pineapple upside-down cake, banana peanut butter cupcakes topped with vegan bacon bits, and zesty avocado verde salsa. Find them on Instagram @bambivegantacos.
Black Leaf Vegan, 335 West 9th St., Indianapolis, IN 46202
Growing from a food truck to a brick-and-mortar that was awarded one of 50 business grants for small businesses led by Black and Latinx entrepreneurs, Black Leaf Vegan’s story is as big and bold as its flavorful menu items. With options of breakfast items, classic American comfort foods, and smoothies, there will be something to suit whatever you may be craving. Start your day with a hearty bagel breakfast sandwich of bacon or sausage, egg, and cheese (yes, all vegan), or go a little lighter with avocado toast or an oatmeal cup made with oat milk and sweetened with agave and maple syrup. Lunch and dinner options include the Crab-less Crab Cake made from a base of chickpeas, heart of palm, and
vegetables, and the Guac Burger, served not only with guacamole but also their classic teriyaki BBQ sauce. And any time of day would be a great time for the Apple Pineapple Smoothie (a blend of apple, pineapple, and strawberry), or perhaps their Vita Verde Smoothie (a naturally sweet blend of spinach, dragon fruit, pineapple, and lemonade).
Buddy’s Steaks, 4255 SE Belmont St., Portland, OR 97215
Buddy’s Steaks specializes in vegan Philly Cheesesteaks, sandwiches, hoagies, and more! Its outdoor counter service building is located in the alley, right across from Mt. Tabor Veterinary Care on SE Belmont St. Customers rave about Buddy Steaks’ friendly service, and highly recommend their vegan mozzarella sticks! Their special is “The Spicy Daddy Meal,” a Buffalo Chicken Cheesesteak (vegan) with hot pepper provolone and peppers with a side of fries, but you can’t go wrong with their classic and popular vegan Cheesesteak with plant based steak and sautéed onions. While their vegan cheese is made with cashews, they offer cashew free versions by request for allergies. For dessert, they serve vegan “Irish Potatoes,” a Philadelphia sweet made with Coconut cream balls covered in cinnamon and cocoa.
Cena Vegan, 456 Elm Ave., Long Beach, CA 90802
Initially inspired to become vegan due to health concerns, the husband and wife duo behind Cena Vegan have opened in Partake Collective, a kitchen dining hall in the East Village. What started as an effort to develop homemade seitan in order to serve a large group on a low budget has flourished into a full menu of authentic, vegan Mexican street food, including the Big Vegan Burrito, whose name says it all—filled with house-made plant proteins, rice, beans, cashew crema, and a choice of salsa. For a lighter option, there’s the Burrito Bowl—same great burrito filling, minus the tortilla. The Taco Barbacoa is simmered in a rich adobo—and is gluten-free. And for those who can’t decide, the Taco Trio or the Four Taco Plate may be a good choice—sharing with others is optional. There are a variety of sides (beans, rice, chips) to round out the meal, plus traditional drink offerings, including Horchata and Watermelon Agua Fresca.
Mora Pizza, 911 E. Colfax Ave., Denver, CO 80218
Owned and operated by a third-generation pizzaiolo, this Brooklyn-style pizzeria offers New York-inspired dishes such as subs, pastas, pizzas, calzones, and stromboli. The menu consists of plant-based takes on classics such as plain cheese and white-sauce slices while also offering unusual pizza-fied mashups like Birthday Cake, Peach Pie, and S’Mores. Some of their most beloved pizza creations are Chicken Parm, Meatball Parm, Buffalo Chickn with ranch, and Philly Cheesesteak. For these, the crust was reported as being perfectly crisp on the outside, with just the right density and mix of light sweetness on the inside. Mora Pizza is located inside a shared kitchen space and can therefore be easily overlooked. The pizzeria space is small and has a few tables for dining. Make sure to call ahead to order, as preparation times can vary.
Tacos Veganos, 3301 E. Indianschool Rd., Phoenix, AZ 85018
Enjoy authentic Mexican vegan street style tacos, loaded nachos, quesadillas, breakfast burritos, horchata, and more. Both indoor and outdoor seating is available.
World Party Pizza, 520 Shepherd Dr., Ste. 10, Garland, TX 75042
World Party Pizza is located right off of Forest Lane, just a block away from Hollobaugh Park. They serve vegan pizza, salads, pastas, and decadent desserts all available for pick-up or delivery! Some of their menu items include the “Texas Bar-B-Q Chick-N Pizza” made with their house-made chipotle BBQ Sauce, nut- and soy-free vegan mozzarella, soy chicken, and red onions, and their “Impossibly Cheesy Lasagna.” If you’re gluten intolerant. Their salad menu includes the “The Holy Bowler” made with spinach, pear tomatoes, quinoa salad, broccoli and more served with a side of balsamic vinaigrette, and they also serve a gluten-free chocolate lava cake.
Chickpea Lasagna photo by Rissa Miller
Leslie Gray Streeter article “Flat Out Flavor – Sheet Pan Meals” features recipes that were conceived for minimum effort but maximum flavor, with lots of veggies and a variety of plant-based add-ins. Enjoy Hash Brown Sheet Pan Brunch Casserole with Cashew Cream; Black Bean Taco Bake; Chickpea Lasagna; Sesame Sriracha Tofu; and Oatmeal Apple Dessert Bake.
Find the article here: Vegan Sheet Pan Meals
To subscribe to Vegan Journal, visit: http://www.vrg.org/member/2013sv.php
By Reed Mangels, PhD, RD
You may think of copper as what a penny is made of. Actually, only 2.5% of today’s penny is copper and the rest is zinc but originally, pennies were entirely copper. In addition to its role in U.S. coinage, copper is an essential mineral for human health. We need to get it from food and/or supplements in order to stay healthy. Copper has many roles in our bodies including helping enzymes work properly, supporting the immune and nervous systems, iron metabolism, and activating genes.
The Recommended Dietary Allowance (RDA) for copper is:
Birth to 12 months: 200 micrograms/day (this is the Adequate Intake rather than the RDA)
7-12 months: 220 micrograms/day (this is the Adequate Intake rather than the RDA)
1-3 years: 340 micrograms/day
4-8 years: 440 micrograms per day
9-13 years: 700 micrograms/day
14-18 years: 890 micrograms/day
19 years and older: 900 micrograms/day
Pregnancy: 1000 micrograms/day
Lactation: 1300 micrograms/day
Many whole plant foods supply us with copper.
10 Good Sources of Copper for Vegans
5 Facts About Copper
References
To read more about copper see:
Copper Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of copper)
April 1, 2023
The Vegetarian Resource Group (VRG) welcomes the opportunity to comment on the proposed revisions to Child Nutrition Programs. We appreciate USDA’s commitment to the health of children. Access to high-quality, nutritious meals in schools and childcare settings is very important since these meals often represent a significant portion of children’s food intake. The continued improvement of nutrition standards for Child Nutrition Programs can lead to a reduction in children’s risk for diet-related diseases. We also appreciate USDA’s acknowledgement of cultural food preferences.
VRG is an independent non-profit organization dedicated to educating the public on vegetarianism and the interrelated issues of health, nutrition, environment, ethics, and world hunger. Our health professionals, activists, and educators work with businesses and individuals to bring about healthy changes in schools, workplaces, and the community. Registered dietitians and physicians aid in the development of nutrition-related publications and answer questions about the vegetarian and vegan diet. For the past 29 years, we have commissioned polls exploring vegetarian-related issues, results of which are often used by researchers, the food industry, and the media. Financial support comes primarily from memberships, contributions, and book sales.
As the number of young vegans and other vegetarians in the United States increases (1,2), the inclusion of foods acceptable to vegans and other vegetarians in Child Nutrition Programs becomes even more important. Our most recent survey of 8 to 17-year olds in the U.S. found that 5% were vegetarian (including vegans) and never ate meat, fish, seafood, or poultry (1). The same survey found that 2% of this age group were vegan (never ate meat, fish, poultry, dairy, or eggs) (1). In addition, 21% of children and adolescents in the U.S. sometimes or always eat vegan meals when eating out; 53% sometimes or always eat vegetarian (including vegan) meals when eating out (1). Child Nutrition Programs should be able to meet the needs of vegan and vegetarian children and adolescents.
We believe that the proposed changes, with modifications as noted below, when implemented, will strengthen Child Nutrition Programs and increase their ability to meet the needs of participants.
Milk
The requirements of the current fluid milk substitutes process are burdensome to families and to students who do not want to or cannot drink dairy milk. We acknowledge that some of these are statutory requirements and that USDA cannot alter these requirements. We urge the USDA to consider creative solutions that would allow plant-based milks to be available to more children. These products allow vegans and others who avoid dairy products for reasons including milk allergy, lactose intolerance, and cultural preference to have access to acceptable products that provide nutritional benefits. Perhaps parents and guardians could be permitted to petition their children’s school district for greater access to plant-based milks. If a specified percentage of parents or guardians (say 5%) sign this petition, a plant-based milk that meets nutrient requirements would be offered as a choice to all children.
We question the need for a written request by a medical authority or the student’s parent or legal guardian for a fluid milk substitute. This additional step is unnecessary since plant-based milks used to replace dairy milk are required to be fortified with nutrients in amounts similar to dairy milk and are, for practical purposes, nutritionally similar. Requiring medical documentation adds an unnecessary expense and may potentially deter those who would benefit from access to non-dairy products from choosing this option. This could lead to their missing out on important nutrients.
In addition, not all parents or guardians are knowledgeable about nutrition. . Requiring a parent or guardian’s request for children avoiding dairy products could mean that some children would not have access to a nutritious alternative to dairy milk because the children would not consume the dairy product and would be unable to have access to the non-dairy alternative without their parent’s or guardian’s permission
We support the use of an added sugar limit for fluid milk substitutes. This would be consistent with the public health message to limit added sugars. Since flavored plant milks are available which contain little or no added sugar, we support the continued inclusion of both flavored and unflavored plant milk provided the proposed requirements for added sugars for dairy milk are met.
Nuts and seeds crediting
We support USDA’s proposal to allow nuts and seeds to credit for the full meat/meat alternate (or protein source) component in all child nutrition programs and meals. This change will make the requirements consistent among programs and will eliminate the inconsistent crediting of nuts and seeds compared to nut butters and seed butters. Allowing nuts and seeds to credit for the full protein source component in all child nutrition programs and meals will allow program operators to have greater flexibility in menu planning.
Hummus
Hummus is a versatile food that can be used in sandwiches, salads, and as a dip for vegetables and crackers. Thus, having hummus available can encourage consumption of fresh vegetables and whole grain products. Hummus is widely available in supermarkets today; this is evidence of its popularity. Hummus is an especially healthy and easy snack for busy youth. We support the proposal to add hummus to the list of foods exempt from the total fat standard in the competitive food, or Smart Snack, regulations. Allowing hummus to be included as a Smart Snack increases options for vegans, vegetarians, several ethnic groups, and a large section of the general population and adds greater flexibility to this program.
We were uncertain whether all of the ingredients listed in the definition for hummus [a spread made from ground pulses (beans, peas, and lentils), and ground nut/seed butter (such as tahini [ground sesame], peanut butter, etc.) mixed with a vegetable oil (such as olive oil, canola oil, soybean oil, etc.), seasoning (such as salt, citric acid, etc.), vegetables and juice for flavor (such as olives, roasted pepper, garlic, lemon juice, etc.)] were required. Hummus can be made without vegetable oil or vegetables and juice. We propose indicating that these are not required ingredients.
Beans and peas
There are many reasons to promote the consumption of cooked dry beans, peas, and lentils. They have a high nutrient content and are good sources of protein, fiber, iron, zinc, thiamin, folate, and other vitamins and minerals. Greater consumption of legumes is associated with a lower risk of heart disease (3), lower blood pressure (4), reduced LDL-cholesterol levels (5), and lower risk of type 2 diabetes (6). Promotion of dry beans, peas, and lentils in childhood may increase the likelihood that these foods will continue to be eaten in adulthood and thereby will reduce the risk of several chronic diet-related diseases.
In order to promote greater use of dry beans, peas, and lentils, we propose that the requirement that cooked dry beans, peas, and lentils may be counted as either a vegetable or as a protein source but not as both in the same meal be removed. This will allow for greater flexibility in menu planning and allow programs that want to offer dry beans, peas, and lentils daily as a protein source to do so without also having to have a dried bean vegetable dish once a week at those meals. We suggest that schools be encouraged to use more dry beans, peas, and lentils as a protein source, because of the nutritional benefits of this food group and because of its use in traditional dishes from cuisines ranging from Latin American, to African, Middle Eastern, and Asian.
Guidance documents have been issued that indicate that tofu and other soy products as well as dry beans, peas, and lentils cannot be served in forms that are not visually recognizable such as being incorporated into drinks, such as smoothies, or baked desserts (7,8). This is problematic because this guidance limits the use of these nutritious products. Requirements have been eased so that pasta made of vegetable flour(s) can be credited as a vegetable, even if the pasta is not served with another recognizable vegetable (9). It only seems logical that pureed tofu in a smoothie or sauce or baked good made with cooked dry beans should be able to be credited as protein sources. Signage could be used to indicate that products contain tofu/other soy products/dry beans, peas, or lentils.
Currently, protein-dense foods including seitan and quinoa are not included as allowed protein sources in Child Nutrition Programs. The addition of these products would allow for greater variety and flexibility in menu planning as well as introducing children to additional healthy alternatives to meat.
Infant meal pattern
We question the limited options for infants age 6-11 months in the Infant Lunch Meal Pattern (Table 8). The addition of tofu and soy products would be consistent with the inclusion of tofu and soy products in the protein sources component for older age groups, would provide more variety for vegan/vegetarian infants, and would increase flexibility in meal planning. In addition, infants would be introduced to these products which are approved for use by toddlers and older children, thus potentially improving acceptance.
Vegan options
Vegan meals are becoming increasingly popular among children and adolescents. They are often less expensive to produce, offer significant health benefits, and are more environmentally sustainable than non-vegan meals (10-12). We encourage Child Nutrition Programs to increase the availability of vegan meals, to provide training that allows facilities to prepare more vegan meals, and to educate staff, families and children about the benefits of these meals.
Thank you for the opportunity to comment on the proposed changes.
References
Dosa and Sambar
Former VRG intern Julia Mathew shares vegan South Indian recipes that were passed down through generations and are finally in written form for everyone to enjoy! Try Kerala Parippu Curry (South Indian Lentil and Coconut Dish), Sambar and Dosa (South Indian Lentil and Vegetable Stew with a Sourdough Crepe), Masala Dosa (South Indian Potato and Vegetable-Filled Crepes), Thenga Chammanthi (South Indian Coconut Chutney), and Cherupayar Ularthiyathu (Kerala Mung Bean Stir-Fry).
The article can be found here: http://www.vrg.org/journal/vj2018issue1/2018_issue1_recipes_coconuts.php
To subscribe to Vegan Journal, visit: Subscribe to Vegan Journal
Join The VRG with $35 via our subscription form, and receive the Vegan Journal for two years and a copy of Simply Vegan!
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
Sign up for our newsletter to receive recipes, ingredient information, reviews of new products, announcements of new books, free samples of products, and other VRG materials.