By Reed Mangels, PhD, RD

DHA is an omega-3 fatty acid that has been the subject of intense study in recent years. It may play a role in reducing the risk of dying from heart disease, of developing dementia, and of having a premature infant. There is no RDA for DHA. The World Health Organization recommends that healthy adults get 250 milligrams per day of a combination of EPA and DHA (1). EPA is another omega-3 fatty acid. DHA is found in fatty fish and, to a lesser extent, in eggs. Vegans and others who do not eat fish can get DHA from microalgae which naturally contain DHA. Microalgae is where fish get their DHA!

There are vegan supplements which supply DHA from microalgae and these have been shown to be well-absorbed (2). Vegan DHA supplements typically contain between 120 and 400 milligrams of DHA per capsule/soft gel/dropper (3). Some vegan foods have been fortified with DHA. If you are looking for a vegan source of DHA, consider using a supplement containing DHA derived from microalgae or a food fortified with microalgal DHA.

Here are some examples of fortified foods:

Oatly Full Fat Oatmilk Chilled 35 milligrams of DHA in 8 ounces

Ripple Kids Plant-based Milk 50 milligrams of DHA in 8 ounces

Ripple Unsweetened Original Plant-based Milk 32 milligrams of DHA in 8 ounces

House Foods Omega-3 Tofu 32 milligrams of DHA in a 3 ounce serving

Good Catch Plant-based Tuna 230 milligrams of DHA in a 3 ounce serving

References

1. FAO/WHO Expert Consultation on Fats and Fatty Acids in Human Nutrition. Fats and Fatty Acids in Human Nutrition. Geneva, Switzerland: FAO; 2010.
2. Arterburn LM, Oken HA, Hoffman JP, et al. Bioequivalence of docosahexaenoic acid from different algal oils in capsules and in a DHA-fortified food. Lipids. 2007;42:1011–1024.
3. Mangels, R.; Messina, V.; Messina, M. The Dietitian’s Guide to Vegetarian Diets, 4^th ed. Jones and Bartlett: Sudbury, MA, USA, 2022.

Has anyone tried the Impossible Burger or Impossible Meat at Nathan’s Famous restaurants? Let us know how they were.

The contents of this website and our other publications, including Vegetarian Journal and 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 from Hot Tongue Pizza

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 (Note: Due to the COVID-19 pandemic many are doing take-out and/or delivery now):

Baba’s Vegan Café, 6619 S. Western Ave., Los Angeles, CA 90047

Baba’s menu includes curry potato patties, gumbo, apple patties, banana pudding, chocolate cake, and other items. The atmosphere is urban, with high ceilings, African murals, and a plethora of plants.

Cats Luck, 140 Steiner Ave., Neptune City, NJ 07753

Cats Luck serves breakfast and lunch dishes such as banana nut crumb cake, crunch wrap, kale salad, compost cookie, cinnamon rolls, and the popular egg’ n’ cheese bagel.

Coletta, 365 3rd Ave., New York, NY 10016

Coletta is located between 26^th and 27^th Streets in the North Gramercy of Manhattan. Entering Coletta, you might feel as though you’ve left the City and stepped into the Italian countryside. The décor whispers of romance. Walls bloom with floral murals that celebrate nature in vintage botanicals. Coletta offers Gluten Free options in every menu category and some additional items can be modified to GF if requested. In keeping with the garden motif, Olive and Rosemary Bread is served in a flower pot joined by a trio of dips, one of which is herbed feta and sunchoke, reminiscent of Italy’s golden sunflower fields. Also check out the gorgeous photo of “Tuna” Crudo on their website which showcases pink petals of “tuna” surrounding a truffle caviar center. One of several 12” pizzas is Fig Jam and “Prosciutto” featuring a medley of toppings like house-made fig jam, fresh mission figs and aged balsamic. Or, you might taste an enchanted Italian forest when you bite into their seared Wild Mushroom Truffle pizza with truffle oil, caramelized onions and fresh rosemary. The numerous entrée choices include “Squid” Ink Ravioli which stars spinach, “ricotta,” lemon butter and sage sauce, Sunchoke and “Scallop” Risotto (GF) with king oyster mushroom “scallops,” sunchoke purée, micro seagrass chili oil, sunchoke chips and Seared seitan “Steak” Marsala with parsley, asparagus and lemon baked potatoes. Among a host of pasta possibilities, one is Alfredo Chick’n Linguini with garlic cream sauce and bac’n. Desserts include lemon almond cake adorned with cashew cream sauce and strawberry coulis. If you feel like ending on a sweetly spiced note, you might consider Gluten Free Cardamom Vanilla Panna Cotta featuring mint and strawberries, or the Italian classic, Tiramisu served with vanilla cream and dark chocolate zested with lemon.

Hot Tongue Pizza, 2590 Glendale Blvd., Los Angeles, CA 90039

Hot Tongue Pizza serves different styles of vegan pizza including thin crust, Detroit style, and Sicilian. Specialty pizzas include the pesto pie with a pesto base and black sesame seed crust as well as the buffalo pizza with buffalo cream sauce and shiitake bacon. The mozzarella cheese is made with cashews and the ricotta is made with almonds. Pizzas are available by the slice as well as whole pies. Appetizers are also available such as garlic knots, cauliflower wings, and salads.

Leaves & Roots Lounge, 1231 NE 9th Ave., Fort Lauderdale, FL 33304

Located amongst the bars and restaurants in the MASS district (Middle River Terrace/ Flagler Village), this lounge serves an all-vegan menu of munchies including pizzas, hot dogs, and muffins, alongside teas, coffees, kombucha, Kratom, and Kava instead of alcohol. Regular events like vegan meet ups, open mic nights and pool tournaments, amidst a relaxed vibe and contemporary psychedelic tiki decor. Plentiful seating at the bar and tables, with spa

Soul Bowls, 2397 Mountain Ave., Scotch Plains, NJ 07076

Soul Bowls serves hand-crafted acai, pitaya, banana, and coconut bowls. Several bowls are available including the Indecisive Bowl which has both acai and pitaya layered with fresh fruits. Bowls are topped with homemade crumbled “soulnola” (raw granola). Soul Bowls strives to use raw ingredients and locally sourced fruits when possible. Specials such as soups, muffins, and desserts are also offered including house-made lentil soup, banana cranberry muffins, and frozen strawberry swirl cheesecakes.

The Beet Creamery, 31 Haddon Ave., Neptune City, NJ 08108

The Beet Creamery is vegan, gluten-free, dairy-free, and peanut-free. Soft serve, sundaes, milkshakes, and other items are available on the menu. Everything is made in house.

Vegan Hood, 2100 Fredrick Douglas Blvd., New York, NY 10030

Vegan Hood offers authentic soul food including bed Stuy shrimp fry, saint nick chix, saint nick fried, Flatbush, boro beef less broccoli, the mac zaddy burger, shaolin burger, and more.

The Vegetarian Resource Group is celebrating its 40^th Anniversary this coming fall and this year we have changed the name of our quarterly magazine to Vegan Journal. You’ll find the same type of articles and recipe pieces in an updated format. 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, see: https://www.vrg.org/member/2013sv.php

Recent topics brought up include:

– Vegan Summer Camp in Massachusetts this August for youth ages 12 to 17; yeacamp.org

– Vegetarian Resource Group Nutrition Advisor Reed Mangels, PhD, RD is quoted in this Washington Post article on raising vegan children: https://www.washingtonpost.com/health/2022/02/12/kid-vegan-vegetarian/

– Health experts, including the American Academy of Pediatrics (AAP), recommend putting limits on the amount of 100% fruit juice that children drink in a day. See: https://www.vrg.org/blog/2022/02/15/fruit-drinks-are-not-the-same-as-fruit-juice-dont-be-misled-by-confusing-label-information/

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

We recently received a question from a “senior person, longtime vegan” who had noticed that they were gaining weight. They asked, “Is there anything you can recommend to recharge my metabolism at my age?”

Others may have similar questions about changes in metabolism with aging, so we are sharing an edited version of our response.

A slowing of metabolism is a part of aging.  As people get older, the composition of their body gradually changes. The proportion of fat increases and the proportion of muscle decreases. This change slows metabolism. The amount of muscle that a person has affects how many calories they need.  Muscle tissue uses calories, even when you’re not exercising. If you have less muscle, your calories needs are lower. This means that older people often need fewer calories to maintain their weight than do younger people.

Exercise builds muscle and can slow or stop muscle loss. It helps you burn energy – that means you need more calories. If you’re wondering about how much exercise you need, you may want to check the Centers for Disease Control and Prevention (CDC)’s recommendations for physical activity for older adults. They suggest at least 150 minutes of moderate-intensity aerobic activity a week (for example, 30 minutes a day, 5 days a week) and including muscle-strengthening activity at least 2 days a week.  According to the CDC, these recommendations are for those who are “65 years of age and older, are generally fit, and have no limiting health conditions.”  Examples of moderate-intensity aerobic activity include brisk walking, water aerobics, dancing, and bicycling. Examples of muscle-strengthening activity include lifting weights, working with resistance bands, and some forms of yoga. There is more information about possible activities on CDC’s website.

In addition, some research suggests that older adults need a somewhat higher protein intake than younger adults. This somewhat higher protein intake, especially when combined with muscle-strengthening activities can build muscle in older adults.  We’ve recently written about this on VRG’s blog. This post gives more information about what amount of protein is recommended and how to get it on a vegan diet.

You may see claims on websites or in print that certain supplements or specific foods will boost your metabolism. There doesn’t seem to be any evidence that these products offer significant benefits.

Check with your health care provider if you are concerned about your weight or your metabolism to make sure that there is no medical cause for your slower metabolism. You can also discuss your physical activity plans with your health care provider.

(Makes 1 loaf; 6 servings)

The following recipe is by Debra Daniels-Zeller and previously appeared in Vegetarian Journal. This version of soda bread is a bit sweeter than the traditional Irish soda bread.

Juice and zest of 1 orange
Vanilla rice milk or soymilk to make 1 cup (when added to orange juice)
3 Tablespoons canola oil
1-1/2 cups whole wheat flour
1 cup whole wheat pastry flour
1 teaspoon baking soda
1/4 cup unrefined organic sugar
1 cup fresh cranberries, roughly chopped
1/2 cup dried cranberries
1/4 cup lightly toasted, chopped walnuts (optional)

Preheat oven to 350 degrees. Lightly oil a baking sheet or line with parchment paper. Combine juice and zest of orange with the soy or rice milk to make 1 cup. Add oil and whisk together with a fork. Set aside.

Blend flours and baking soda together, stirring to make sure there are no small lumps of soda. Mix in sugar, fresh and dried cranberries, and walnuts, if desired. Add liquid ingredients to dry ingredients, stirring until a stiff dough is formed. Turn dough out onto a lightly floured board and knead a few turns. Shape into a round loaf and place on the prepared baking sheet. With a sharp knife cut an X across the top about ½-inch deep (to allow for dough expansion when baking). Bake 40 to 45 minutes, or until a toothpick comes out clean and the top is browned.

Remove to cooling rack. Cool 10 to 15 minutes before slicing—if you can wait that long!

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

Vegan Journal Senior Editor Rissa Miller is appearing on Unchained TV’s Naijha Speaks segment today at 11am ET. Watch Rissa make these savory Red Curry Rolls and learn more about her role at the magazine, as well as Baltimore Vegan Drinks and other vegan adventures! Hosted by @Naijha Wright-Brown — the co-owner of Land of Kush.

LIVE on the below links on St Patty’s Day at 11am! Join the fun!

The interview will stream to the following Facebook Pages:
@naijhaspeaks,

@janevelezmitchell (aka UnchainedTV),

@mdveganeats,

@blackvegsociety

As well as Naijha’s other social media links –

https://www.youtube.com/channel/UCboOtSXcbsqqt6pv5zXNgNQ
https://www.linkedin.com/in/naijha-wright-brown-58633150/

https://twitter.com/naijhaspeaks

Join Vegan Journal Senior Editor Rissa Miller as she talks with Greg Skirboll, the owner of Mexitaly Brick Oven & Brewhouse, about how to get the most from your vegan dining experience in restaurants and cafés. See: https://youtu.be/3xSkmQJ22Qo

Be sure to check out VRG’s online guide to restaurants in the USA and Canada with vegan and vegetarian options, so you can enjoy dining out wherever you may be! See: https://www.vrg.org/restaurant/index.php

By Ruby Sturm VRG intern

Steven Sturdivant from the US Environmental Protection Agency has a Zoom series talking about universities that are making sustainable food choices. I watched one of the lectures in the series, which was presented by Jan Stoop, an Economics Professor at Erasmus University in Rotterdam, Netherlands.

The presentation was interesting. Professor Stoop wanted to change food options for the faculty meals. He explained how the idea of “free choice” had always been important for the faculty meals. But he believed the model wasn’t organized in the right way. Instead of prioritizing nutrition and environmental interests in meal options, the university was valuing price above all. Under the current catering plan, faculty who wanted a vegan or vegetarian meal needed to fill out a special request form. Dr. Stoop proposed flipping the switch–to make the healthier and more environmentally friendly vegan meals a default, and make employees fill out a request form if they wanted meat or dairy meals. He said people needed a “nudge” in the right direction, not just throwing them straight off of a cliff. And because humans always tend to choose the easier option, a whole lot of people wouldn’t specially request anything. Instead they would go with the default option.

Dr. Stoop thought about how to make a good argument. He didn’t want to talk about animal rights or health. He thought the animal rights argument unfortunately would just make people feel guilty, and he couldn’t convince people with a health argument because he wasn’t a doctor. So he focused on the idea of “equality.” The university has a diverse faculty body, and in many religions certain meats and even dairy are prohibited. For example, in Islam and Judaism you don’t eat pork, and Hinduism prohibits eggs, fish, poultry, and beef. There are also people with food allergies to things like dairy, gluten, and eggs. There were also Asian teachers at the university who were lactose intolerant. If you think about it, it seems pretty unfair to serve chicken wraps or pepperoni and cheese sandwiches at a university with people who can’t even eat what you give them doesn’t it? On the other hand, everyone can eat vegan. Another main point Dr. Stoop made is that a university should be a role model. There are a lot of things that are out of our hands, but when we find something we can actually do, we should do it.

After Professor Stoop had a good argument, he reached out to popular and important members of the university community and asked them to sign a petition of support. When he went to the Dean, he showed the petition and could say, ‘Look at all of the names on this list!’ The Dean supported Dr. Stoop’s idea. The final step would be to have a tasting and look at catering options. Professor Stoop went to the university secretaries, because they were the ones who ordered the food. He got the catering company to order a vegan lunch, and all of the secretaries came to try it. Instead of the bland food the secretaries expected, everything was bursting with color and flavor. It was also easy to prepare, so the kitchen staff learned quickly. The food was ordered from the Netherlands version of the Better Food Foundation. BFF is a nonprofit that has connections throughout the food industry, and are able to help you get better food for the same price as terrible food. The new catering program got a lot of publicity and Erasmus University decided to expand it to all departments. However, they thought that a “Vegan Nudge” might be too extreme and decided that a vegetarian default meal would be better. Vegan and meat meals could still be ordered as an option. Dr. Stoop was disappointed about this because he thought vegan meals were much better for the environment than vegetarian meals.

This Environmental Protection Agency lecture series highlights new vegan meal programs at universities around the USA and the world. As an 8th grader, who is worried about the food choices I’ll have when I enter high school in the Fall, I feel a little envious. Vegan food seems to be becoming popular everywhere except in K-12 schools. It doesn’t matter whether the schools are public or private, cafeteria meals for K-12 students is the same food they serve in prisons. I am homeschooling this year, but I still remember the overcooked mac and cheese that was disintegrating in my bowl, old green beans, and the tasteless square pizza that were sometimes a vegetarian option at the Catholic school I used to attend. I remember trying to get the school to offer vegan hot dogs at their school “hot dog social,” but it somehow never worked out. I even bought some and brought them to school, but no one bothered to put them on the grill. It’s great to see that universities are getting a “vegan nudge,” but K-12 cafeterias still aren’t.  Vegan kids are stuck with sugary, packaged pbj’s and pesticide-filled watermelon as their only option. Until more schools receive help from organizations, kids will be stuck with something like prison food until they graduate high school.

For more on foodservice, see https://www.vrg.org/fsupdate/index.htm

9The contents of this posting, our website, and our other publications, including Vegetarian/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.