Chef Nancy Berkoff shares tips on different ways to incorporate eggplant into vegan dishes. See: https://www.vrg.org/journal/vj2021issue4/2021_issue4_cooking_tips.php

By Reed Mangels, PhD, RD

According to the comprehensive book, Plant-based Sports Nutrition, doing resistance exercise and eating protein both signal our body to build more muscle. Thus, athletes and others who want to increase muscle mass are encouraged to do strength training and meet protein needs. Eating more protein than is needed does not lead to larger muscles.

Protein derived from animals is often touted as being better than plant-derived protein for muscle building. If you walk down the supplements aisle of a grocery store, you’ll see container after container of protein supplements with dairy- (casein or whey) and egg-derived protein. Plant-derived protein is believed by some to be less effective than animal-derived protein because of its amino acid content and lower digestibility.

A recent study calls into question the need for animal-derived protein to build muscle. In this study, dairy milk and a mixture of plant proteins were equally effective in promoting muscle protein synthesis in healthy young men. The researchers randomly assigned 24 healthy, recreationally active young men to either a group who were given 30 grams of dairy protein or to a group who were given a blend containing 15 grams of wheat protein, 7.5 grams of corn protein, and 7.5 grams of pea protein. Over the next 5 hours, muscle biopsies were done in order to assess the rate of protein synthesis. The two groups’ rate of muscle protein synthesis was not significantly different over the 5 hour period. If anything, the rate of muscle protein synthesis increased somewhat more after the men consumed the plant-derived protein than after the animal-derived protein, but this difference did not reach statistical significance.

The researchers conclude, “Balanced plant-derived protein blends can have anabolic [muscle building] properties that do not differ from high-quality animal-derived proteins.”

Reference

Pinckaers PJM, Kouw IWK, Gorissen SHM, et al. The muscle protein synthetic response to the ingestion of a plant-derived protein blend does not differ from an equivalent amount of milk protein in healthy, young males  J Nutr. 2022;152:2734-2743.

To read more about protein for vegans see:

Protein in the Vegan Diet

Protein

To read more about vegan diets for athletes see our website section on athletes.

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

Chef Nancy Berkoff shares tips on how to incorporate nuts into vegan dishes. See: https://www.vrg.org/journal/vj2021issue1/2021_issue1_cooking_tips.php

photo from Bar Bombón

Nothing beats eating out for breakfast and/or brunch! Here’s a couple of delicious options in Philadelphia, PA:

Bar Bombón (Saturday and Sunday brunch): breakfast taco, strawberries & cream French toast, pancakes, and more! https://barbombon.com/#menu

Batter & Crumbs: Enjoy vegan baked goods and beverages. https://www.batterandcrumbs.com/

Luhv Vegan Deli: Breakfast bagel sandwiches including Luhv lox, bacon, egg, & cheese, and sausage, egg, & cheese. https://deli.luhvfood.com/

Monster Vegan (Sunday brunch): Try chicken and waffles, cinnamon French toast, corned beef hash, and more. https://www.themonstervegan.com/

Primary Plant Based (Sunday brunch): Dining options include grilled corn bread, French toast, breakfast sandwiches, and baked goods. https://www.primaryplantbased.com/

Live elsewhere? Visit The Vegetarian Resource Group’s Guide to Veggie Restaurants in the USA and Canada: https://www.vrg.org/restaurant/index.php

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/2013sv.php

Kasheri with Brown Rice

Chef Nancy Berkoff shares delicious vegan Egyptian recipes in her article Vegan Recipes from Egypt. Dishes include Kasheri with Brown Rice, Brown Rice Mujaddara, Makloubeh (Layered Eggplant), Vegan Kofta, Orange and Olive Salad, Khoshaf (Compote), and Egyptian Lemonade.

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

Photo from Forever Pie

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:

Forever Pie, 8010 Melrose Ave., Los Angeles, CA 90046

In this Hip Hop atmosphere, Appetizers include Classics like Wingz, Garlic Knots, and Mozzarella Sticks. Pizzas: are built on a foundation of “home-made, hand-stretched dough.” Most include their house cheese. There’s an 18” Party Pie and a 14” Build your own option too. Choose vegan versions of old favorites, or spice things up with YANG! featuring Korean BBQ Bulgogi Sauce, Beyond Steak, Kimchee, spicy-sweet Gochujang, Mushrooms, Scallions, and their house cheese blend. Maybe try their twist on an Indian spice blend with Tikka Tikka—a Pizza with Masala seasoning blended in a tomato cream sauce served with vegan chick’n, cilantro, and other fixings, plus a myriad of additional topping options. Feeling saucy? Sides include: Buffalo Hot Sauce, Blue Cheese, Barbecue, Sweet & Spicy Calabrian Chili and many more. They offer Calzones with vegan cheese or Beyond Meat sausage, or meatballs. If it’s Pasta you’re after, it’s all about the Ziti which can be served with Butter, Bolognese or Vegan cheese sauce—both “home-made.” Salads: There are Caesar Salads with or without chicken and the Chopped Italian featuring greens, Cherry Tomatoes, Garbanzo Beans, Salami, and Pepperoncini topped with an Italian Vinaigrette. If you’re waffling over the dessert decision, you might try their Classic Drumstick–Vanilla Oatly Softserve in a chocolate-covered waffle cone, topped with chocolate.

Monster Vegan, 1229 Spruce St., Philadelphia, PA 19107

Monster Vegan offers a diverse menu of comfort food with a comical monster theme. The sandwich menu includes items such as the cheesesteak hoagie with Impossible beef and cheddar beer sauce and the Argento with fried chicken cutlets and house a la vodka sauce. Pasta dishes include clams and linguine with marinated oyster mushrooms and pesto penne with roasted butternut squash, kale, and whipped ricotta. Truffle parmesan fries, General Tso’s wings, and fried mac & cheese balls are available as small plates. A variety of cocktails, mocktails, beers, and wines are also offered.

Norah, 3801 SE Belmont St., Portland OR 97214

Although Thai in name, the cuisine here is truly Pan-Asian, with dishes ranging from samosas to tempura, and plenty of choices in between, including inventions like Drunken Linguine and favorites such as Pad Thai. A community hub as much as it is a restaurant, Norah is located just west of Cesar E Chavez Blvd, a few blocks south of Laurelhurst Park.

Pythagoras Conscious Food Philosophy, 14019 Parkway Blvd.., Ste. 101, Sugar Land, TX 77478

If you want eclectic, Pythagoras is the place to go. They offer it all: a business inspired by the importance of a collective consciousness; support of a local mini pig rescue and sanctuary; attention to detail when choosing ingredients (i.e., only using non-GMO flour); and an expansive menu with appetizers such as Space Swamp (aka Spinach Pie); a variety of gyros; 10” pizzas including the Greek Margarita (tomatoes, feta, and arugula) and the Pepperoni Buffalo (Buffalo garlic sauce, mozzarella, and pepperoni with the option of extra ranch); kabobs; and burgers—classic and falafel-based. And for those who cannot choose between pizza and a burger, there is the Pizza Burger, which has 2 5-inch mini pizzas as the buns. Keep reading the menu until the end, to make sure you order drinks—a craft cocktail if you’re in the mood—and dessert, because who will pass up a cheesecake baklava or a Mellow Martian (S’more Dessert Pizza)?

Soul Hi Vegan, Mellwood Art Center, 1860 Mellwood Ave., Studio 115, Louisville, KY 40206

Enjoy items like mac n’ vheez, greens, sweet-hot chik’n sandwich, burgers, “Steak” Tacos, and more.

The Groovy Floret, 8408 N. Lombard St., Portland, OR 97203

Enjoy tacos, salads, nachos, chips and salsa, breakfast hash, and sides for sharing.

Vine Vegan, 2080 Badlands Dr., Brandon, FL 33511

Vine Vegan offers a flavorful range of breakfast options, bowls, wraps, burgers, pastas, and comfort food in a fast casual environment. Fresh ingredients are combined with love and care, resulting in scrumptious dishes that reflect multicultural influences. A woman-owned, family-owned and -operated business, Vine Vegan partners with local businesses to source ingredients and products whenever possible. Try a breakfast burrito, American wrap, Cubano sandwich, or the Impossible Smash Patty Melt; the portions are generous. The smoothies and milkshakes are highly rated, too. All-day breakfast is available, as well as a kids’ menu. Located in the Brandon Crossroads shopping plaza, the restaurant is spacious and has many seating options. For takeout orders, earth-friendly options like compostable containers and plastic-free packaging are available.

Have you ever wondered if an ingredient listed on a food label is vegan or not? The Vegetarian Resource Group has an online guide to food ingredients that lets you now whether a specific food ingredient is vegan, vegetarian, non-vegetarian, typically vegan, typically vegetarian, may be non-vegetarian, or typically non-vegetarian.

You can search through this guide here: https://www.vrg.org/ingredients/index.php

To support this type of difficult research, please consider making a donation to The Vegetarian Resource Group: vrg.org/donate

Lagusta’s Luscious Handmade Ethical and Vegan ♡

Are you looking for places to purchase vegan chocolate for Valentine’s Day? Here’s some online sources that sell vegan chocolate:

Amanda’s Own Confections (chocolate confections) https://amandasown.com/products/holidays/valentines-day/

Cocoa Parlor (vegan organic chocolate bars and truffles) https://www.cocoaparlor.com

Coracao Confections (vegan chocolates) https://www.coracaoconfections.com/

Divine Chocolate (variety of vegan chocolate bars) https://shop.divinechocolateusa.com/Vegan/c/DivineChocolate@Vegan

Lagusta’s Luscious (variety of handcrafted vegan chocolate) https://lagustasluscious.com

Lake Champlain Chocolates (wide variety of vegan offerings) https://www.lakechamplainchocolates.com/seasonal-chocolates/vegan-valentine-chocolates

Natural Candy Store (vegan items indicated) https://www.naturalcandystore.com/category/vegan-candy

No Whey Chocolate (vegan and kosher) https://nowheychocolate.com/valentines-day-chocolate/

Rose City (wide variety of vegan offerings) https://www.rosecitychocolates.com/catalogs/display_catalog/vegan-valentine