Chef Nancy Berkoff, EdD, RD offers these ideas for adding nuts in your menus:

• Add to salad dressings: Creations include a basil walnut vinaigrette or creamy salad dressing with almonds, mustard, and dill with added chopped pine nuts.
• Add to sandwiches: Chopped walnuts, almonds, peanuts, and pecans add a toasty flavor and extra texture to grilled vegetable sandwiches, falafel, and hummus. Or add chopped nuts to smooth peanut, almond, or soy butters to make a crunchy sandwich.
• Use as garnish: Increase protein, flavor, and texture by adding to bean and rice casseroles, baked potatoes, hot and cold cereal, baking batters, puddings, or vegan ice cream sundaes.
• Add to pasta: Top tomato-sauced pasta with chopped almonds or pine nuts, creamy-sauced pastas with walnuts or pecans, or toss pasta with olive oil, sautéed garlic, and chopped almonds.
• Add to sauces: Stir peanut butter or soy butter into mushroom sauces for a Thai effect; add ground almonds or pine nuts to creamy sauces and pecans or pistachios to fruit sauces.
• Add to breakfast: Baked apples, oatmeal, hot cereals, cold cereals, and muffins can all benefit from a variety of chopped nuts.

Read the entire article here: https://www.vrg.org/journal/vj2021issue1/2021_issue1_cooking_tips.php

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

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

by Reed Mangels, PhD, RD

More than 11% of the population of the United States has type 2 diabetes (1), which used to be known as adult-onset diabetes. In the United States in 2022, the most recent year for which information is available, the total cost of diabetes was $412.9 billion (1). This includes both direct medical costs and indirect costs such as reduced employment due to diabetes. People with diabetes in the United States had average medical expenditures that were 2.6 times higher than people without diabetes (1). Worldwide, about 12.5% of adults are estimated to have diabetes (2).

Diet is an important part of the treatment of diabetes. Research supports the use of vegetarian or vegan diets in treatment of diabetes (3) and several organizations including the European Association for the Study of Diabetes (4) and Diabetes Canada (5) back the use of vegetarian/vegan diets to manage type 2 diabetes.

A recent study conducted in the Republic of the Marshall Islands examined the use of a whole-food, plant-based diet in people with type 2 diabetes (6). Although a whole-food, plant-based diet is often identified as a vegan diet, the diet used in this study could include animal products.

What is the study?

The study was the longest and largest trial so far of a whole-food, plant-based diet compared to standard medical care in people with type 2 diabetes. Study participants, 149 of whom completed the study, were assigned to either follow a whole-food, plant-based diet along with moderate exercise or to receive their standard medical care for 24 weeks. At the start of the study, most participants were taking medications to control their blood glucose levels.

The whole-food, plant-based diet, as prescribed, was high fiber and low in fat and saturated fat. It featured foods that are commonly eaten in the Marshall Islands. For the first 2 weeks of the study, participants were told to completely avoid animal products. Later they could consume small amounts of animal foods, oils, and processed foods. Records were not kept of what people actually ate so we don’t know how well they complied with the diet. This group was instructed to exercise for an hour a day for the first two weeks and then for 30 minutes to an hour daily for the remainder of the study.

The subjects in the standard care group were told to maintain their current diet and exercise habits.

What did this study find?

On average, participants in the whole-food, plant-based diet group had a greater decrease in their hemoglobin A1C compared to those in the standard care group. Hemoglobin A1C indicates what one’s average blood sugar levels are. More than 60% of those in the diet group reduced their glucose-lowering medications compared to 24% of those in the standard care group. The researchers noted that some of those in the standard care group were attempting to change their diet to be more like that of the diet group. None of the standard care group achieved remission of their diabetes, compared to 8% of those in the whole-food, plant-based group. Remission was defined as having satisfactory hemoglobin A1C levels after not using diabetes medications for at least 3 months. About 67% of those in the whole-food, plant-based diet group were able to reduce their dose of medications for heart disease compared to 15% of the standard care group.

Are there practical implications?

This study suggests that health care providers can recommend a whole-food, plant-based diet with moderate exercise for people with type 2 diabetes.

References:

1. American Diabetes Association. Statistics About Diabetes. https://diabetes.org/about-diabetes/statistics/about-diabetes. 2023.
2. International Diabetes Federation. Facts & Figures. https://idf.org/about-diabetes/diabetes-facts-figures/.
3. Guest NS, Raj S, Landry MJ, et al. Vegetarian and vegan dietary patterns to treat adult type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Adv Nutr. 2024;15:100294.
4. Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD). Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. 2023;66:965-985.
5. Diabetes Canada Clinical Practice Guidelines Expert Committee, Sievenpiper JL, Chan CB, Dworatzek PD, Freeze C, Williams SL. Nutrition therapy. Can J Diabetes. 2018;42 Suppl 1:S64-S79.
6. Hanick CJ, Peterson CM, Davis BC, et al. A whole-food, plant-based intensive lifestyle intervention improves glycaemic control and reduces medications in individuals with type 2 diabetes: a randomised controlled trial Diabetologia. 2025;68:308-319.

To read more about vegetarian/vegan diets and diabetes see:

Managing Type 2 Diabetes

Vegan Menu for People with Diabetes

Book Review: The Plant-Powered Plan to Defeat Diabetes

Dietary Factors Associated with Type 2 Diabetes

A Vegan Diet May Reduce the Risk for Developing Type 2 Diabetes in Overweight Adults

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.

Cierra Peterlin shares vegan recipes utilizing foods that would otherwise go to waste. She says, “These ideas are meant to provide a quick view of what it could look like to eat in a way that is conscious of food waste each day.” Some of the recipes include Stale Bread French Toast, Celery Leaf Salad, Potato Soup, Wrinkly Pepper Fajitas, Banana Peel Tacos, and more. See: https://www.vrg.org/nutrition/vegan-zero-waste-recipe-ideas.pdf

By Chef Nancy Berkoff, EdD, RD

HEADS UP: there are two large categories of lettuce, head lettuce and leaf lettuce. Until recent years, the most popular head lettuce was iceberg. And why, might you ask, is this green-on-the-outside, white-on the inside called “iceberg?” No, it has nothing to do with the Titanic. When iceberg lettuce was first commercialized on a large scale it had to be covered with ice so it would not wilt during shipping. There, now you know.

OIL BE DARNED: Lettuce was originally valued for the oil pressed from its seeds. We’re talking at least 4,500 years ago. There are documents proving that the Persian nation ate lettuce leaves at least as far back as 600 BCE. The ancient Greeks and Romans valued lettuce as both a vegetable and a remedy. The word lettuce comes from the Latin “lactuca,” which comes from “lactus,” which means “milk,” because, when cut, lettuce leaves tend to give off a milky sap.

GREEN, RED, WHITE, AND BEYOND: Lettuce leaves are generally green, but they also come in red, white, pale yellow, and faintly purple Whichever color you choose, be sure the leaves are glossy, firm and crisp. For head lettuce, be sure the head is dense (the leaves should be closely packed) and that the head feels heavy for its size. Leaf lettuce should have firm, crisp leaves that have a clearly defined rib down the center. Always avoid dull-looking, rusty, soggy or yellowing leaves.

THE GREENER THE LETTUCE…generally the more vitamins and minerals it contains. Most varieties have a fair amount of folic acid (an important B vitamin), are helpful for hydration and are low in calories and sodium. Deep green lettuces, such as romaine or Boston are higher in nutrients then the paler varieties, such as iceberg.

FIRE AND ICE: lettuce is usually eaten raw, but a classic French garnish, called “chiffonade,” is a light sauté of shredded lettuce in a small amount of vegetable oil. So, impress the folks with “petit pois a la francaise,” baby peas with a garnish of sautéed lettuce. Lettuce can be quickly braised in vegetable stock and place on top of a cold salad for a “fire and ice” creation. Toss chopped lettuce leaves into soup right before serving—the broth will cook the leaves. Lettuce gives a light, refreshing flavor to soups. Add interest to cold lettuce salads by combining several types of lettuce (bagged, ready-to-use lettuces are great for this).

Petits Pois a la Francaise

(Serves 6-8)

2 Tablespoons vegetable oil of your choice

3 cups freshly shelled or frozen peas
1 cup finely shredded head lettuce, such as Iceberg
1/2 cup chopped green onions (white part only)
1 teaspoon ground black pepper
1/8 teaspoon sweetener

Wash fresh peas and pat dry. If using frozen peas, do not thaw. Heat a large frying pan, add oil. Add peas to the pan and heat and toss briefly, to coat, about one minute. Add all remaining ingredients and toss to combine. Put heat on low, cover, and simmer until peas are just tender, about 5 minutes. Serve immediately.

Chef Nancy Berkoff offers this idea for making a vegan Easter “egg” alternative.

FAST CRISPED RICE EGGS

(Makes 8-10 small eggs)

• ¼ cup vegan chocolate or carob chips
• 2 cups puffed rice cereal

Melt chocolate in a microwave or on the stove. Remove from heat, mix in cereal, and very quickly form into shapes. Store on a parchment- or waxed paper-lined tray.

Recent topics brought up include:

– A List of Vegan Friendly Camps

– Shared article/video about a small private school in Florida now offering a completely vegan menu in their cafeteria

– If you’re looking for vegan-friendly books for young children, you may want to purchase The Be Kind Alphabet

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.

Nothing beats a creative salad dressing that’s quick to prepare and toss into your salad mixture. Chef Nancy Berkoff has a few suggestions including Indian Curried Grapefruit Dressing, Thai Peanut-Orange Dressing, Retro Green Goddess Dressing, Italian Sun-dried Tomato-Rosemary Vinaigrette, Chinese Sesame-Soy Dressing, Continental Shallot and Caper Dressing, Southwestern Chili Pepper Dressing, and more.

Read the entire article with recipes for these dressings here: vrg.org/journal/vj2014issue2/2014_issue2_QuickSaladDressings.php

Subscribe to Vegan Journal: vrg.org/member/2013sv.php

Come meet dietitians from the Vegetarian Nutrition Dietetic Practice Group and VRG members. The public is invited. You must preregister. You can pay at www.vrg.org/donate Write in names of attendees and that this is for the Networking dinner.

When: Sunday, October 12, 2025, 6 PM

Where: Thyme and Tempo Vegan Restaurant

Menu:

• Quinoa chili with tomato, organic quinoa, beans, olive oil, kale, organic corn, onion, and spices.
• Music City Power Bowl with sweet potato, corn & mango salsa, black beans, guacamole, vegan sour cream, broccoli, beets, carrot, lettuce, mung beans, pumpkin seeds, corn chips, and basil vinaigrette.
• Vegan chocolate chip or oatmeal cookie

Cost: $30 before September 12, 2025. $35 before October 1, 2025. Includes tax and tip.

Drinks can be purchased from the restaurant separately. PLEASE PAY AT

www.vrg.org/donate and write in the Comments: Networking Dinner with the Attendee names. Or call (410) 366-8343. Or mail payment to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203. We look forward to seeing you there.

photo by Rissa Miller

Since 1982, “Wildman” Steve Brill has led foraging tours and provided demos for the public, schools, nature centers, parks departments, chefs, garden and hiking clubs, nurseries, camps, etc., in parks and natural areas in the NYC area. See: https://www.instagram.com/wildmansteve/?hl=en

Below is one of Steve’s recipes featuring dandelion leaves. You can read his entire article here: https://www.vrg.org/journal/vj2023issue2/2023_issue2_foraged_foods.php

Dandelion Colombo
(Serves 6)

1 Tablespoon oil
1 medium cauliflower, sliced
6 cloves of garlic, chopped
2 small hot chili peppers, seeds and ribs removed, and finely chopped, or to taste
6 cups dandelion leaves, arugula, or other bitter greens, rinsed, drained, and chopped
1 teaspoon ground coriander
1 teaspoon turmeric
1/2 teaspoon ground yellow mustard seed
Pinch ground allspice
1 cup lite coconut milk
1/2 cup firm silken tofu, drained
1/2 cup water
1-1/2 Tablespoons miso

In a large pot, heat oil and sauté cauliflower, garlic, and peppers about 5 minutes. Add chopped greens. Meanwhile, purée all remaining ingredients in a blender.

Mix the purée with the sautéed ingredients, bring to a boil, reduce the heat to low, cover, and cook another 6-10 minutes, or until the cauliflower is tender. Serve immediately while warm.