photo from Dreamstate Cafe

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: www.vrg.org/restaurant

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:

Arts & Crafts Beer Parlor, 1135 Amsterdam Ave., New York, NY 10025

Arts & Crafts Beer Parlor describes the fare as “comfort food reimagined with completely plant based ingredients, and a focus on sustainability.” They list some gluten-free options too. Corn tortilla Taco choices include savory sweet Korean BBQ with green onions, hoisin crema, purple cabbage slaw or smoky Al Pastor with spiced jackfruit, roasted oyster mushrooms, chilis, and pineapple. Shawarma with House pollo, a warm spice blend, hummus, tzatziki, tomatoes, and pickled onions as well as Barbacoa with Chunk Steak pulled and slow cooked in herbed adobo sauce are flour tortillas. Some of their Sandwiches are Beer Bratwurst cooked in Cigar City brown ale, topped by spiced brown mustard, queso, and sauerkraut on a pretzel bun and seasoned Bacon Jam Burger with “house made” smoky bacon jam, caramelized onions, and vegan cheddar cheese on a brioche. Shareables include Nachos, Guacamole, and more. Crisped Fig and Arugula flatbread features warm vegan cheese, walnuts, black mission figs, and sautéed onions topped with arugula and balsamic glaze. You might treat yourself to Sigmund’s “handmade,” Brooklyn-inspired, toasted Bavarian Personal Pretzel with spicy brown mustard, or share the Über Pretzel which also has sauerkraut. On a sweet note, there’s the Churro Donut “Pretzel,” “hand-spun,” fried, sweet sourdough with cinnamon sugar and dulce de leche dipping sauce.

Dreamstate Café, 2558 Lyndale Ave. South, Minneapolis, MN 55405

Dreamstate Café offers creativity and variety throughout their abundant menu. Lunch and dinner selections are similar. Among many choices of Small Plates, there’s Yucca Fries with Mojo Verde and corn crema; Coffee Black Beans and Rice with potato threads jalapeño sour cream and cilantro; Sweet Potato Sopes with Cashew Chevre, curtido (cabbage relish), Chimichurri spice, and pepitas; King Oyster Mushroom in lime coconut broth, chili glaze basil oil, shiso leaf, and crisped rice noodles; and Delicata Squash Donuts with Vodka Tempura Black pepper-orange-tequila glaze. Handhelds include Maitake Tacos; seitan Corn Beef Sandwich featuring “House” Kraut, smoked Gouda, chili crisp aioli, and mustard on rye; Fried Chicken Sandwich serving up a “housemade” patty, lemongrass slaw, and pickled fennel on a brioche; and Pub Burger with beer cheese, bourbon aioli, onion on a Pretzel bun, to note a few options. Some Entrées are Lions Mane Steak with roasted corn sauté, black bean mole, radish, and avocado purée; oyster mushroom Scallop Linguini showcasing “House” pasta, Alfredo sauce, and almond cotija; and Mushroom Dashi (“House”) Ramen with crisped tofu, kimchi, soy caramel, fried peanuts, furikake, and cilantro. Saturdays and Sundays, Brunch has some items similar to those above, with some twists, but also different dishes like Curtido Benedict with sweet potato sopes, cashew chevre, Hollandaise, and cilantro; Sweet Potato Biscuits and (wild rice mushroom) Gravy, sausage, smoked Serrano agave, and scallion; a Weekend Poutine of “House” fries, wild rice mushroom gravy, sour cream, fried tofu mozzarella, and smoked paprika; as well as Waffle of the Moment, Yucca Hash, and more. They offer a wide array of inspired Cocktails and Mocktails as well as Coffee Drinks with intriguing blends of ingredients. There’s a daily Happy Hour, too.

Fry Baby Donuts, 69 Chenango St., Buffalo, NY 14213

To keep things interesting, Fry Baby Donuts aim to rotate their specialty menu every two weeks or so, while trying to keep popular items like Pain au Chocolate and Almond Bear Claws in constant rotation. Pastry lovers, besides yeast raised goodies like Ring Donuts, Filled Donuts, and Apple Fritters, they offer “vegan all butter” laminated pastries too. Donut flavors run the gamut from maple glazed to raspberry jalapeño, as just two of many examples. Additionally, they hope to offer savory pastries in the near future. Speaking of savory, they also have both Frozen and Hot (on certain days) Pizza—individual and large in Cheese Pepperoni, BBQ or Buffalo Chkn and other rotating varieties.

Jacq n Diane’s Juice Box, 3034 Grange Hall Rd., Holly, MI 48442

Jacq n Diane’s Juice Box wants you to “Get your healthy on.” They note that they prepare dishes that are”100% vegan, gluten-free, and soy-free… made from scratch using real, whole ingredients…,” with “…no-added sugars, artificial flavorings…”Believing… good music is nourishment for your soul…,” they also hope you’ll enjoy the music they have playing and the local artists’ work that graces their walls. As the name suggests, Jacq n Diane’s Juice Box offers a myriad of juices and smoothies. There are also Rockin Rice Bowls such as Teriyaki with Basmati rice, sautéed veggies, raw cashews, green onion, and “house made, oil free” Teriyaki Sauce. Some Sides are Broccoli Raisin Salad with red onion and sun flower seeds in a creamy cashew Dijon dressing, rotating “house-made” Soup, Super Slaw with cabbage, carrots, green onion, kale, and parsley in sunflower seed dressing, and Creamy Herb Potato Salad in a house-made cashew herb dressing with red onion and mustard. Loaded Nachos offers “organic” corn chips with house-made vegan chz, “fresh house mild salsa,” cashew sour cream, guacamole, and optionally walnut taco crumble. Sandwiches and Wraps include Mother Clucker with savory jackfruit “chick’n,” caramelized onion, tomato, greens, mustard, and “house-made” cashew ranch on toast. The Reuben features sauerkraut, cashew 1000 island dressing, cheese, and “corned” jackfruit on bread. One of their Organic Salads, Beet Salad combines greens with pecans, red onion, avocado, and your choice of dressing like Rosemary Balsamic. Dessert might be a slice of rotating seasonal Pie or Double Chocolate Pie made from cacao, and all “organic ingredients.”

Pucker Up Vegan Eatery, 307 Delannoy Ave., Cocoa, FL 32922

Offers plant-based bowls, sandwiches, burgers, and salads. Breakfast items include crispy chick’n on a buttermilk biscuit and eggs benedict with ham and hollandaise sauce on an English muffin. Deli sandwiches include the house-made turkey and tempeh bacon avocado melt and the bacon bleu with a quarter-pound chargrilled patty, tempeh bacon, bleu cheese, and peppercorn aioli. Sweets are also available including the pistachio cake with silky cream cheese frosting and the chocolate peanut butter cake.

The Tin Thistle Café, 1972 Sherman Ave., North Bend, OR 97459

The Tin Thistle Café is a Celtic-themed café serving vegan burgers, bowls, pasties, tacos, and more. The Village Burger is made of oats, walnuts, and spices and is served five ways including regular, fiesta, BBQ, Tuscan, and teriyaki. The Punjabi salad bowl includes red lentil dahl, brown rice, spicy cilantro chutney, and white sauce. Cauliflower tacos are made with roasted seasoned cauliflower, black beans, veggies, Sriracha aioli, and fiesta sauce.

Garlic Beans and Greens photo by Hannah Kaminsky

Who doesn’t love Italian food? An article in Vegan Journal includes Italian recipes from Donna Spencer. Enjoy preparing Italian Roasted Cauliflower, Tuscan Bread Soup, Pasta with Tomato-Pumpkin Sauce, Braised Lentils and Kale, Rustic Blueberry Crostata, and Garlic Beans and Greens.

Find all these vegan recipes here: https://www.vrg.org/journal/vj2026issue1/2026_issue1_vegano_italiano.php

To subscribe to Vegan Journal in the USA only, visit: www.vrg.org/member

In 2026, The Vegetarian Resource Group will be awarding one $2,500 scholarship and three $1,000 scholarships to college students who have promote veganism in a positive way while attending college. This opportunity is ONLY OPEN to students who previously entered The Vegetarian Resource Group scholarship contest while seniors in high school.

To apply, email the following information to [email protected]

Include in the subject line: vegan college scholarship application

DEADLINE IS JULY 1, 2026!

Send:

1) Year you previously applied in high school:

2) Previous high school:

3) College you are currently attending:

4) Major:

5) Year you expect to graduate:

6) Email:

7) Phone number:

8) Address:

9) Contact information for three references who know about your vegan activism:

10) Details about your vegan activism:

11) Links to documentation and/or attachments:

12) What foods and restaurants you would recommend to a non-vegetarian:

13) Your future aspirations:

All entries become property of The Vegetarian Resource Group/Vegan Journal. We may excerpt or use in total information from the entries. Winners give permission to release their name to the media. We will email semifinalists in the summer. Winners will be announced on our Instagram, Facebook, and website.

If you send a Google document, make sure permission is given so readers can access it.

Though this contest is different, here are past winners from the high school entrants. https://www.vrg.org/student/scholar.htm  We know the previous high school entrants  did a lot of work back then, and are happy for donors giving you another chance. You can also let younger siblings and acquaintances know about the VRG scholarships for high school seniors. Deadline is February 20 of each year.

To support The Vegetarian Resource Group outreach, donate at www.vrg.org/donate

Vegan Journal, The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203

(410) 366-8343

https://www.vrg.org/

photo from Freepik

by Reed Mangels, PhD, RD

A friend recently asked me for some ideas for getting more calcium in her diet. Among the foods I suggested, was tofu, with the caveat that she should check product labels to find a product that had at least 100 milligrams of calcium per serving. To put that into perspective, 100 milligrams of calcium is 10% of the RDA for calcium for adults age 19-50 years and men 51-70 years and 8% of the RDA for women over 51 years and for men over 70 is 1200.

I started wondering how easy it would be to find tofu with at least 100 milligrams of calcium in a 3-ounce serving. After spending time on product websites, I was pleased to see that tofu with that much or more calcium should be widely available.

Here’s what I found, listed from highest to lowest calcium in a serving:

Products with 200 milligrams or more of calcium per 3-ounce serving:

• O Organics (Albertsons) Extra Firm Tofu, Cubed 250 milligrams
• Hodo Organic Extra Firm tofu 200 milligrams

Products with 150-199 milligrams of calcium per 3-ounce serving:

• 365 (Whole Foods) Pressed Extra Firm Tofu 170 milligrams
• Kirkland Signature (Costco) Organic Extra Firm Tofu 160 milligrams
• Franklin Farms Soft Tofu 150 milligrams
• House Food Organic Super Firm Tofu, vacuum-packed 150 milligrams

Products with 100-149 milligrams of calcium per 3-ounce serving:

• SoyBoy Organic Extra Firm Tofu 130 milligrams
• Wo Chong Organic Firm Tofu 121 milligrams
• Nature’s Promise Organic Extra Firm Tofu 120 milligrams
• Nature’s Promise Organic Firm Tofu 120 milligrams
• O Organics (Albertsons) Extra Firm Tofu 120 milligrams
• O Organics (Albertsons) Firm Tofu 120 milligrams
• Simple Truth (Kroger) Organic Extra Firm Tofu 120 milligrams
• Simple Truth (Kroger) Organic Firm Tofu 120 milligrams
• SoyBoy Organic Firm Tofu 115 milligrams
• Franklin Farms Extra Firm Tofu or Organic Extra Firm Tofu 110 milligrams
• GreenWise (Publix) Organic Firm Tofu 110 milligrams
• O Organics (Albertsons) Super Firm Tofu 110 milligrams
• Sprouts Firm Tofu 110 milligrams
• 365 (Whole Foods) Organic Firm Tofu 110 milligrams
• Azumaya Extra Firm Tofu 100 milligrams
• Azumaya Firm Tofu 100 milligrams
• Franklin Farms Firm Tofu or Organic Firm Tofu 100 milligrams
• Earth Grown (Aldi) Extra Firm Organic Tofu 100 milligrams
• Good & Gather (Target) Organic Extra Firm Tofu 100 milligrams
• House Foods Organic Firm Tofu 100 milligrams
• House Foods Organic Extra Firm Tofu 100 milligrams
• House Foods Organic Super Firm Tofu 100 milligrams
• House Foods Organic Cubed Super Firm Tofu 100 milligrams
• House Foods DHA Omega-3 Extra Firm Tofu 100 milligrams
• Nasoya Organic Extra Firm Tofu 100 milligrams
• Nasoya Organic Firm Tofu 100 milligrams
• Sprouts Extra Firm Tofu or Organic Extra Firm Tofu 100 milligrams
• Sprouts Organic Firm Tofu 100 milligrams
• Trader Joe’s Organic Firm Tofu 100 milligrams
• Trader Joe’s Organic Sprouted Tofu 100 milligrams
• Wegman’s Organic Firm Tofu 100 milligrams

Products with 50-99 milligrams of calcium per 3-ounce serving:

• Nasoya High Protein Super Firm Tofu 90 milligrams
• Sprouts Organic High Protein Super Firm Tofu 90 milligrams
• Wildwood Organic High Protein Super Firm Tofu 90 milligrams
• Wo Chong Firm Tofu 84 milligrams
• Wo Chong Extra Firm Tofu 82 milligrams
• House Foods Organic Medium Firm Tofu 80 milligrams
• O Organics (Albertsons) Silken Tofu 80 milligrams
• Trader Joe’s Organic Tofu 80 milligrams
• Wildwood Organic Extra Firm Tofu 80 milligrams
• Wildwood Organic Firm Tofu 80 milligrams
• Woodstock Organic Firm Tofu 80 milligrams
• 365 (Whole Foods) Organic Extra Firm Tofu 80 milligrams
• GreenWise (Publix) Organic Silken Tofu 76 milligrams
• Wegman’s Organic Extra Firm Tofu 75 milligrams
• Good & Gather (Target) Organic Super Firm Tofu 70 milligrams
• Simple Truth (Kroger) Organic Soft Silken Tofu 70 milligrams
• 365 (Whole Foods) Organic Silken Tofu 70 milligrams
• Azumaya Silken Tofu 60 milligrams
• GreenWise (Publix) Organic Extra Firm Tofu 60 milligrams
• Nasoya Organic Cubed Tofu Extra Firm 60 milligrams
• Nasoya Organic Silken Tofu 60 milligrams
• Sprouts Organic Silken Tofu 60 milligrams
• Trader Joe’s High Protein Organic Super Firm Tofu 60 milligrams
• Wegman’s Organic Super Firm Tofu 60 milligrams
• Wildwood Organic Silken Tofu 60 milligrams

Products with less than 50 milligrams of calcium per 3-ounce serving:

• Wo Chong Organic Soft Tofu 49 milligrams
• Wo Chong Silken Tofu 45 milligrams
• House Foods Organic Soft Tofu 40 milligrams
• Mori Nu Shelf Stable Silken Extra Firm Tofu 40 milligrams
• Wo Chong Soft Tofu 40 milligrams
• Woodstock Organic Extra Firm Tofu 40 milligrams
• Mori Nu Shelf Stable Silken Soft Tofu 30 milligrams
• Mori Nu Shelf Stable Silken Firm Tofu 30 milligrams
• Mori Nu Shelf Stable Silken Organic Tofu 30 milligrams
• Mori Nu Shelf Stable Silken Nigari Firm Tofu 20 milligrams
• Mori Nu Shelf Stable Silken Super Soft Tofu 20 milligrams
• Mori Nu Shelf Stable Silken Asian Dessert Tofu 20 milligrams

If you’re trying to boost the calcium in your diet, choosing a higher-calcium tofu could help. Availability, cost, the amount of other nutrients, and the texture of tofu that you want will also affect your decision.

If your favorite tofu isn’t on the list and the package doesn’t say how many milligrams of calcium are in the product, you can calculate it yourself. Calcium content will be listed on the Nutrition Facts label as percent of the Daily Value. Since the current Daily Value for calcium is 1,000 milligrams, multiply the percent Daily Value by 10 to get the amount of calcium (in milligrams) in one serving. For example, tofu with 10% Daily Value for calcium would have 100 milligrams of calcium in one serving.

Calcium is added to tofu as a part of the process of making tofu from soymilk. A coagulating agent is added to the soymilk so that it thickens and forms curds. This is similar to the way that dairy cheese is produced from cow’s milk. There are a number of coagulating agents including calcium sulfate, calcium chloride, magnesium chloride, and glucono delta-lactone. If calcium sulfate or calcium chloride is used to make tofu, the tofu will have more calcium in it than if other coagulating agents are used. Soybeans also contain some calcium; thus, the soymilk used to make tofu will also provide some calcium. The variability in calcium in tofu is due to factors including the amount of the calcium salt used as a coagulant, the calcium content of the soymilk used to make the tofu, and the moisture content of the tofu.

To read more about tofu see:

Magnesium Chloride and Nigari are Vegan

Terrific Tofu

To read more about calcium for vegans see:

Calcium in the Vegan Diet

Latin American Foods High in Calcium

Calcium Content of Popular Indian Vegetarian Dishes and Ingredients

Calcium Supplements

Lower Risk of Hip Fractures in Vegan Women Using Calcium and Vitamin D Supplements

The contents of this website and our other publications, including The 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.

By Reed Mangels, PhD, RD

We recently received this question from a reader:

“I’m planning to introduce my vegan toddler to a plant milk after their first birthday. Right now, I am breastfeeding, and I plan to continue that. I’d like to gradually introduce a plant milk to replace the breast milk my child is getting in a bottle while I’m at work. What should I look for in a plant milk?”

First, a caution, plant milks should never be used to replace infant formulas or breast milk for children under a year old. Plant milks are not suitable for use as a primary beverage for children under a year of age.

After the first year (or later) vegan infants who are growing normally and eating a variety of foods can be transitioned to soymilk or pea protein-based milk fortified with calcium, vitamin B12, and vitamin D. Low-fat or non-fat soymilks should not be used before age 2. Milks based on rice, oats, hemp, almonds or other nuts, and coconut are not recommended as a primary beverage for infants and toddlers as they are often quite low in protein and/or calories.

The American Academy of Pediatrics recommends “continue breastfeeding up to two years or beyond, as long as mutually desired by your and your child.” They also advise that children age 12-24 months drink whole cow’s milk with soymilk as an acceptable alternative. While they don’t mention pea protein-based milk, this milk is nutritionally similar to soymilk (1). Our reader’s plan to gradually introduce a plant milk while continuing to breastfeed is reasonable.

For a toddler, soymilk or pea protein-based milk should be fortified with calcium, vitamin B12, and vitamin D. Ideally the milk would be unsweetened or, at least, low in added sugars. Are some products better than others?

There are two categories of products that we’ll examine: Fortified soymilk and pea protein-based milk providing a similar amount of protein to cow’s milk (around 8 grams of protein per cup) and plant milks designed for children.

Fortified Soymilk and Pea Protein-based Milk

We identified 5 brands of soymilk or pea protein-based milk, not specifically designed for children, that had 8 or more grams of protein in a cup and were fortified with calcium, vitamin D, and vitamin B12:

• Edensoy Extra Original Organic has 5 grams of fat in a cup which is lower than the 8 grams of fat in a cup of whole cow’s milk. This would be an especial concern for a child who is having trouble gaining weight for whom a higher fat plant milk would be a better choice. It has 5 grams of added sugar in a cup. This product, while fortified with vitamin D, has less vitamin D than similar milks.
• Pacific Foods Ultra Soy Milk Original has 5 grams of fat in a cup which is lower than the 8 grams of fat in a cup of whole cow’s milk. This would be an especial concern for a child who is having trouble gaining weight for whom a higher fat plant milk would be a better choice. It has 7 grams of added sugar in a cup.
• Ripple Unsweetened Original Milk (Refrigerated or shelf-stable) is based on pea protein. This product is fairly low in calories (70-80 per cup) and in fat (4-4.5 grams per cup), making it a less than ideal choice for a young child who needs calories and fat to support growth.
• Silk Unsweet Soy Milk and Silk Organic Unsweet Soy Milk are fairly low in calories (80-90 per cup) and in fat (3.5-4.5 grams per cup), making them a less than ideal choice for a young child who needs calories and fat to support growth. They are lower in phosphorus and potassium than most other plant milks that we examined.
• West Life Organic Plain Soymilk with Calcium and Vitamin D has 5 grams of fat in a cup which is lower than the 8 grams of fat in a cup of whole cow’s milk. This would be an especial concern for a child who is having trouble gaining weight for whom a higher fat plant milk would be a better choice. It has 5 grams of added sugar in a cup.

Plant Milks Designed for Children

We examined 3 plant milks designed for children:

• Ripple Kids Refrigerated Unsweetened Original Milk is based on pea protein. It checks all the boxes with 110 calories, 8 grams of protein, and 8 grams of fat per cup. It contains plenty of calcium, vitamin D, vitamin B12, and other important nutrients including riboflavin, phosphorus, and potassium.
• Ripple Kids Shelf-stable Unsweetened Original Milk is quite similar to the refrigerated product with the main difference being slightly more calories (130 calories per cup). Other Ripple Kids products are available but they all have sugar added.
• Silk Kids is based on a pea and oat milk blend. It has 5 grams of added sugar per cup. Other than that, it’s also a good choice with 120 calories, 8 grams of protein, and 6 grams of fat per cup. It contains plenty of calcium, vitamin D, vitamin B12, and other important nutrients including riboflavin, phosphorus, and potassium.

Toddler “Formulas”

Toddler “formulas” are products that are promoted as nutritious drinks but that are “generally unnecessary and nutritionally incomplete” according to the American Academy of Pediatrics. We found a couple of plant-based toddler “formulas.” Neither of these products can be recommended due to their nutritional composition.

• Else Plant-based Complete Nutrition for Toddlers comes in powder form and is based on almond butter and buckwheat flour. A serving is made by combining 4 scoops of this product with 8 ounces of water. This only supplies 5 grams of protein. It is lower in calcium, vitamin D, phosphorus, and potassium than most other plant milks we examined.
• Haven Oat Toddler Formula is based on oats. A serving is made by combining 3 scoops of this product with 6 ounces of water. This only supplies 3.2 grams of protein. It is lower in calcium, vitamin D, vitamin B12, magnesium, phosphorus, and riboflavin than most other plant milks we examined.

Conclusion

Ideally, a vegan toddler would use a plant-based milk designed for children because these products are most likely to meet the nutritional needs of a toddler. Ripple has both refrigerated and shelf-stable versions of their unsweetened product and either of these are a great choice. Silk Kids has some added sugar so it’s not a top pick, but otherwise it is a good choice.

If plant milks designed for children are not available in your area, West Life Organic Plain Soymilk with Calcium and Vitamin D, although low in fat and containing 5 grams of added sugar meets the needs for most nutrients. Pacific Foods Ultra Soy Milk is similar to West Life Organic Plain Soymilk but is somewhat higher in added sugar (7 grams per cup). Edensoy Extra Original Organic is similar to these products as it is low in fat and has 5 grams of added sugar. It is also low in vitamin D which may not be a concern if a toddler is using a supplement that meets their vitamin D needs. If your toddler is using one of these lower fat products, be sure to include other sources of fat in their diet such as avocados, oils, and/or nut butters. Other product we examined (Ripple Unsweetened Original Milk refrigerated or shelf-stable and Silk Unsweet/Organic Unsweet Soy Milk) are not ideal choices for regular use for a young child who needs adequate calories and fat to support their growth.

To read more about plant milks for children see:

USDA Issues Implementation Requirements for Use of Plant Milks in the National School Lunch Program

What are Some of the Brands of Plant Milk that Can Be Used in the National School Lunch Program?

Ripple Kids Milk

Reference

1. Craig WJ, Brothers CJ, Mangels R. Nutritional content and health profile of single-serve non-dairy plant-based beverages. Nutrients. 2021;14:162.

The contents of this website and our other publications, including The 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.

Vegan Meatballs

Olga Kouloufakos serves up a variety of Mediterranean vegan recipes in a previous issue of Vegan Journal. You can prepare Stuffed Tomatoes; Vegan Meatballs (based on mushrooms and oats); Moussaka; Pasta with Chickpea & Mushroom Pesto; and Lasagna.

Read her entire article here: https://www.vrg.org/journal/vj2024issue3/2024_issue3_mediterranean_mainstays.php

To subscribe to Vegan Journal, visit www.vrg.org/member

Recent topics brought up include:

– Looking for a vegan-friendly camp for your child this summer? Here’s some suggestions.

– VRG’s Vegan Nutrition in Pregnancy and Childhood brochure has been updated!

– Read about VRG’s 2026 College Scholarship Winners for Graduating HS Seniors

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.

photo from Vegan Agrivilla I Pini

Are you looking to stay in a vegan friendly hotel? Here’s a sampling of hotels around the world offering vegan food:

Acai Plant Based Hotel: They are located in Greece and have a plant-based restaurant on their premises. They offer cooking classes and yoga classes and are near a beach. Note they are opening in summer 2025. See: https://acairhodes.com/the-acai-hotel/

Beck Hall Hotel: Built in 1705 as a yeoman’s cottage, Beck Hall became a “wayfarers’ hostel” in the 1930s. Today you can stay in this updated 20-room hotel and enjoy dining in their vegan restaurant. Be sure to take walks and explore the area. https://www.beckhallmalham.com/

Ffarm Country House: Located in Wales in the UK, they have a vegan restaurant on their premises offering a wide variety of dishes and an afternoon tea. You can explore nearby castles and beaches. https://ffarmhall.co.uk/

Fivelements Retreat: Located in Bali, offers vegan meals, a wellness program and spa, plus more. See: https://fivelementsbali.com/

Koukoui Hotel: Situated in Greece, this hotel offers vegan cuisine, a spa, and fitness center. See: https://www.koukoumihotel.com/

La Vimea: Located in Italy, offers organic vegan meals, yoga sessions, and more. See: https://www.lavimea.com/

Mother Earth Vegan Hotel: Located in Costa Rica, this hotel offers a poolside vegan restaurant (room rates include breakfast for two), yoga studio, and more. Please note that children under 12 are not allowed and pets are not allowed. See: https://www.meveganhotel.com/

Palmaïa, The House of AïA: This Mexican establishment offers vegan cuisine, spa and wellness program, activities for kids, and more. See: https://thehouseofaia.com/

Paradiso Pure.Living: Vegan hotel in the Dolomites of Italy with vegan cuisine. See: https://paradiso-pure.com/?lan=ENG

Stanford Inn & Resort: Located in the United States in Mendocino, California, offers a variety of room accommodations including family suites. Ravens Restaurant on their property serves organic vegan meals. They offer spa services and are pet-friendly. See: https://stanfordinn.com/

Vegan Agrivilla I Pini: Located in Tuscany, Italy, near vineyards, olive groves, and gardens. They offer vegan cuisine, saltwater pool, and more. See: https://www.ipinitoscana.com/

Villa Vegana: Situated in Spain in a designated conservation area, you can enjoy vegan meals, yoga classes, plus more. See: https://www.villavegana.com/

by Reed Mangels, PhD, RD

Can a vegan cheese or vegan yogurt provide calcium? It depends on whether the product is fortified with calcium. Fortified products have as much as 390 milligrams of calcium in a serving. To put this into perspective, the RDA for calcium for adults age 19-50 years and men 51-70 years is 1,000 milligrams per day and 1,200 milligrams per day for women over 51 years and for men over 70 years.

Although vegans don’t have to use calcium-fortified vegan cheese or vegan yogurt, it is heartening to see that these products are available. Our website provides information about other vegan sources of calcium.

Here’s how much calcium is found in some popular brands of vegan cheese and yogurt that have been fortified with calcium, listed from highest to lowest calcium in a serving:

Products with 300 milligrams or more of calcium per serving:

• So Delicious Unsweetened Vanilla Coconut Yogurt Alternative: 390 milligrams in ¾ cup
• So Delicious Unsweetened Plain Coconut Yogurt Alternative: 370 milligrams in 5 ounces
• Daiya Dairy-free Cream Cheese Original: 324 milligrams in 2 Tbsp
• Daiya Dairy-free Chive and Onion Cream Cheese: 323 milligrams in 2 Tbsp
• Daiya Dairy-free Chipotle Cheddar Shreds: 312 milligrams in ¼ cup (1 ounce)
• Daiya Dairy-free Mozzarella/Cheddar/Mexican Blend/Cheddar & Mozzarella/Italian Blend Shreds: 311 milligrams in ¼ cup (1 ounce)
• Daiya Dairy-free Spicy Monterey Jack Shreds: 310 milligrams in ¼ cup (1 ounce)
• Daiya Dairy-free Parmesan Shreds: 309 milligrams in ¼ cup (1 ounce)
• Go Veggie Vegan Cheddar/Mexican/Mozzarella Shreds: 300 milligrams in ¼ cup

Products with 200-299 milligrams of calcium per serving:

• Daiya Dairy-Free Strawberry Cream Cheese: 285 milligrams in 2 Tbsp
• Silk Plain Soymilk Dairy-Free Yogurt Alternative: 260 milligrams in ¾ cup
• So Delicious Plain Coconut Yogurt Alternative: 260 milligrams in 5 ounces
• Daiya Dairy-Free Cinnamon Twist Cream Cheese: 252 milligrams in 2 Tbsp
• So Delicious Vanilla Coconut Yogurt Alternative: 250 milligrams in 5 ounces
• So Delicious Strawberry Banana/Raspberry/Peach/Chocolate/Key Lime Coconut Yogurt Alternative: 230 milligrams in 5 ounces
• So Delicious Strawberry/Blueberry Coconut Yogurt Alternative: 220 milligrams in 5 ounces
• Silk Peach Mango/Blueberry/Strawberry Soymilk Dairy-Free Yogurt Alternative: 200 milligrams in 5 ounces

Products with 100-199 milligrams of calcium per serving:

• Silk Plain Almondmilk Dairy-Free Yogurt Alternative: 170 milligrams in ¾ cup
• Daiya Dairy-free Jalapeno Havarti/Smoked Gouda Block: 168 milligrams in 1 ounce
• Daiya Dairy-free Cheddar Block: 167 milligrams in 1 ounce
• Silk Unsweet Vanilla Almondmilk Dairy-Free Yogurt Alternative: 160 milligrams in ¾ cup
• Go Veggie Vegan White American/White Cheddar & Meatless Bacon Bars: 150 milligrams in 1 bar (21 g)
• Silk Vanilla Soymilk Dairy-Free Yogurt Alternative: 150 milligrams in 5 ounces
• Babybel Plant-Based Original/Fiery Hot: 140 milligrams in 1 piece (20 g)
• Daiya Dairy-free Cheddar/Mozzarella Sticks: 132 milligrams in 1 stick (22 grams)
• Silk Peach/Strawberry/Mixed Berry Acai Almondmilk Dairy-Free Yogurt Alternative: 130 milligrams in 5 ounces
• Silk Strawberry/Lemon/Blueberry Greek Style Coconutmilk Dairy-Free Yogurt Alternative: 130 milligrams in 5 ounces
• VioLife Just Like Mozzarella Shreds: 130 milligrams in ¼ cup
• Good Planet Mexican Blend/Cheddar/Mozzarella Shreds: 120 milligrams in ¼ cup (1 ounce)
• Silk Dark Chocolate Coconut Almondmilk Dairy-Free Yogurt Alternative: 120 milligrams in 5 ounces
• Daiya Dairy-free Cheddar/American/Provolone/Swiss/Smoked Gouda Slices: 100 milligrams in 1 slice (22 grams)
• Silk Vanilla Almondmilk Dairy-Free Yogurt Alternative: 100 milligrams in 5 ounces
• Silk Vanilla Greek Style Coconutmilk Dairy-Free Yogurt Alternative: 100 milligrams in 5 ounces
• VioLife Mexican Style Shreds: 100 milligrams in ¼ cup

Note that serving sizes vary. All information was obtained from product websites in April 2026.

To read more about calcium for vegans see:

A Vegan Calcium Plan

Calcium in the Vegan Diet

Latin American Foods High in Calcium

Calcium Content of Popular Indian Vegetarian Dishes and Ingredients

Calcium Supplements

Lower Risk of Hip Fractures in Vegan Women Using Calcium and Vitamin D Supplements

To read more about vegan cheese see:

Vegan Cheese for Pizza

Review of Vegan Packaged Mac & Cheese Products

The contents of this website and our other publications, including The 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.

Tex Mex Pasta Salad photo by Hannah Kaminsky

Hannah Kaminsky shares several delicious black bean-based vegan recipes in a previous issue of Vegan Journal. Feast on Colombian Black Bean Soup, Mole Enchiladas, Black Bean Chipotle Chile, Loaded Spanish Sweet Potatoes, and Tex-Mex Pasta Salad.

Read the entire article here: https://www.vrg.org/journal/vj2023issue3/2023_issue3_modern_classics.php

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