By Whitney McVerry

Castle Street Kitchen located in the Castle Street Arts District of Wilmington, NC has a separate vegetarian/vegan menu and a welcoming atmosphere. My family tried the two vegan brunch offerings from their menu: vegan French toast and a veggie patty wrap. Both were excellent! The special that day was a vegan kimchi pancake. It was savory and filling! They have rotating specials that can typically be made vegan.

Location: 509 Castle St, Wilmington, NC 28401

Telephone: (910) 769-4316

Website: https://www.castlestkitchen.com/about-us

Facebook: https://www.facebook.com/castlestkitchen/

Instagram: https://www.instagram.com/castlestkitchen/?hl=en

Recent topics brought up include:

– Shared an article on Prenatal Supplements for Vegans

– Posted a list of where to buy vegan Easter Chocolate/Candy online

– VRG’s Essay Contest for Kids promoted; Deadline May 1st

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.

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

1. Shiitake mushrooms, cooked – 650 micrograms of copper in ½ cup
2. Cashews, roasted – 629 micrograms of copper in 1 ounce
3. Dark chocolate – 500 micrograms of copper in 1 ounce
4. Tahini – 480 micrograms of copper in 2 Tablespoons
5. Tempeh – 460 micrograms of copper in ½ cup
6. Soybeans, cooked – 360 micrograms of copper in ½ cup
7. Sunflower seeds – 330 micrograms of copper in 2 Tablespoons
8. Chickpeas, cooked – 320 micrograms of copper in ½ cup
9. Almond butter – 290 micrograms of copper in 2 Tablespoons
10. Firm tofu – 270 micrograms of copper in ½ cup

5 Facts About Copper

1. Almost two-thirds of the copper in our body is found in our bones and muscles.
2. The main determinant of how much copper is absorbed is the amount of copper in the diet. A lower percentage of copper is absorbed when one’s diet is high in copper; as much as 75% of copper is absorbed when one’s diet is well below the RDA (1, 2).
3. Vegans typically consume more copper than nonvegetarians (3).
4. In the United States, copper intakes are typically at or above recommendations.
5. Copper deficiency is uncommon in humans.

References

1. Turnlund JR, Keyes WR, Anderson HL, Acord LL. Copper absorption and retention in young men at three levels of dietary copper by use of the stable isotope 65Cu. Am J Clin Nutr. 1989;49:870–878.
2. Turnlund JR, Keyes WR, Peiffer GL, Scott KC. Copper absorption, excretion, and retention by young men consuming low dietary copper determined by using the stable isotope 65Cu. Am J Clin Nutr. 1998;67:1219–1225.
3. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4th ed; Jones & Bartlett: Sudbury, MA; 2021

To read more about copper see:

Copper Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of copper)

Copper and Vegetarians

Vegan Chocolate