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

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 Vegetarian Journal: vrg.org/member/2013sv.php

Create and submit a video relating what you want to tell others about vegetarianism/veganism.

Some possible topics: food, nutrition, your feelings about veganism/vegetarianism, water usage and vegetarianism, veganism and animal rights, or other vegan topics which appeal to you. Humor and feelings are appreciated. All videos should be positive, not be critical of anyone, and not include any footage of animal cruelty. You may submit a video you have already made.

Aspects of judging include accuracy and judges wanting to share the video with others. Entrants give permission to The Vegetarian Resource Group to post and share the video, to link to and from the video, and share the video with the media. Deadline to enter this year is July 15, 2021.

Details on the contest can be found here:

https://www.vrg.org/videoscholarship.php

By Julia Comino, VRG Intern

On May 10th, The Vegetarian Resource Group hosted a Zoom seminar with Professor Phyllis McShane’s class of University of Maryland dietetic students. These students had already earned their undergraduate nutrition degree and are currently completing a year-long internship to receive their registered dietitian certification. This conversation between these students and The VRG staff allowed a nuanced discussion of the relationship between veganism and nutrient needs, financial status, and lifestyles.

     The Zoom began at 10:30 EST with Dr. Reed Mangels, a VRG nutrition advisor and registered dietitian, leading a presentation on the demographic of vegans in the United States and the common reasons individuals switch to plant-based diets. After this, current VRG interns discussed their insights on living as vegan or vegetarian and how financial situations or location can affect their diets. Following this discussion, Dr. Mangels opened the floor to anyone who had questions to pose to any VRG interns as a way for these prospective dietitians to learn how to connect with future vegan or vegetarian clients.

     Next, past VRG intern, Whitney Blomquist, joined with her two vegan twin toddlers to discuss her experience with raising children on a vegan diet and remaining vegan during pregnancy. Dr. Reed Mangels explained that although individuals require different nutrients throughout their life cycle, it is possible and healthy to follow a vegan diet at any age, including pregnancy and childhood.

     Following this conversation on life cycles, The Vegetarian Resource Group’s Charles Stahler conducted an ethics conversation in which he presented dietetic students with hypothetical situations they might encounter with patients. From discussing how one might react to a teenager switching to a vegan diet without their parent’s support to the effect a diet change could have on familial relationships, this conversation allowed the University of Maryland students to put to work the concepts on veganism they had been taught.

     Finally, each dietetic student was given the opportunity to virtually share a vegan dish they cooked. Dishes such as pho-meat substitutes, chickpea salad, and vegetable sushi were presented displaying the wide array of flavors that vegan diets can have. After a final Q&A, the University of Maryland students were presented the opportunity to do an internship rotation with the VRG in the future before being dismissed, full of their newly acquired understanding of veganism.

To read about past dietetic interns who did a rotation with VRG, see

https://www.vrg.org/journal/vj2016issue3/2016_issue3_veggie_world.php

To support VRG scholarships and internships, donate at vrg.org/donate

For information about VRG internships, see vrg.org/student/index.php

See The Vegetarian Resource Group’s 2021 YouGov poll of 8- to 17-year-olds in the United States at https://www.vrg.org/nutshell/Yougov2021youthteenwriteup.pdf

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):

Aunts Et Uncles, 1407 Nostrand Ave., Brooklyn, NY 11226

This women-led, black-owned chic café dishes up artistic, beautiful dishes, many using vegan products such as Beyond Meat and Just Egg, and then paired with homemade touches, like their pesto sauce or daily soups. They also offer a variety of drinks, including kombucha, cappuccino, hot chocolate, liquor, wine, and even striking cocktails, such as their Boylan Shirley Temple or Plantation Pineapple.  Of their dozens of positive reviews, noteworthy are the comments raving about their vegan lobster roll. It’s seemingly magical taste is based in hearts of palm. Just a block and a half from the Church Avenue subway stock, a 5 minute walk to the Flatbush Public Library branch, and 10 minutes from Prospect Park, Aunts Et Uncles makes a great stop for a small vegan bite any day you’re in the neighborhood.

Cadence, 122 E. 7th St., New York, NY 10009

Cadence is under the umbrella of the Overthrow Hospitality group, whose mission includes a commitment to charity, community, inclusivity, and sustainability. Its menu offers a 100% plant-based spin on Southern and Soul food. Options range from lighter fare, such as the arugula salad with a champagne Dijon dressing, to the more decadent, including the Jerk Mac + Cheese or the Cadence cobbler, made with dairy-free ice cream. And no Southern menu would be complete without cornbread, which is served with bee-free honey butter and jams. The wine offerings are selected from black-owned wineries in South Africa and California.

Flora Plant Based Cuisine, 676 Cherry St., Winter Park, FL 32789

Flora Plant Based Cuisine offers “Ecuadorian – Tropical Cuisine, with organic, non gmo, local non-processed ingredients” in dishes like ceviche, burritos, and lasagna. Their sale revenue also funds an eco-village project in Ecuador!

Hella Nuts, 3645 Martin Luther King Jr. Way, Oakland, CA 94609

Hella Nuts is a plant-based eatery offering cuisine made from nuts and is 100% soy free. Their menu changes frequently depending on what’s in season. Some days they serve Hella Loaded Burritos and Deep East Nacho Fries and other days they offer Shepard’s pie, a Fun Fried Phish Sandwich made with fried banana blossoms, and the Wild & Free Mushroom Flatbread drizzled with truffle oil. Several “sweetz” are available such as banana splits, raw butter joy, and mylkshakes.

Plantita Vegan Bakery, 1314 Rufina Cir., Ste. A3, Santa Fe, NM 87507

Plantita Vegan Bakery offers an array of freshly baked bagels and other vegan bakes that can be ordered by the dozen. Indulge in classics that are elevated to new levels such as their Cinnamon Raisin bagels flavored with Vietnamese cinnamon or the smokey, savory, and surprisingly spicy Green Chile bagel. If you are craving something a little different, look no further than the wide variety of empanadas, breads, and sweets this vegan bakery offers.

PLNT Burger, Whole Foods Market, 1575 The Fairway, Jenkintown, PA 19046

PLNT Burger is a straight-forward vegan burger shop. The patties are Beyond Meat, the “cheeses” are vegan, and the fries are herb seasoned. Pair it with an oat milk based soft-serve or a sweet tea, and you’ve got a nostalgic masterpiece of a meal.

Take Two Café, 443 State St., Schenectady, NY 12305

Take Two Café offers a great variety of dishes including breakfast burritos, coffees, ice drinks, wraps, and more! They are striving to make plant based food enjoyable because they care about having happier animals and a healthier planet. They are located in Schenectady NY near Union College and close to the Mohawk River.

The Beehive Café, 99 N. Washington St., Berkeley Springs, WV 25411

Whether you’re from the area or just passing through, stop by The Beehive Café for some fresh and healthy eats. This welcoming café offers classic American breakfast and lunch made plant-based— including smoothies, soups, and sandwiches. They source ingredients like microgreens and maple syrup from local producers, and their smoothies are made with organic fruit. Be sure to try their creamy “Mac ‘N Cheeze” if you’re looking for some delicious comfort food without the dairy.

The Krazy Vegan, 645 W Hallandale Beach Blvd. #111, Hallandale Beach, FL 33009

Located in the 7th Avenue Village shopping center, The Krazy Vegan offers plant-based comfort food like burgers, tacos, chkn sandwiches, and nuggets. All mains are served with fries, and diners can add vegan bacon to any order. Drinks include flavored lemonades and smoothies. Occasionally, special items like cheesesteak sandwiches, wangs, egg rolls, and mac ‘n’ cheese bowls or bites are available.

Zel Allen wrote an excellent recipe piece on making your own veggie burgers and condiments at home in a previous issue of Vegetarian Journal. She offers a wide variety of burgers including Mediterranean Portobello Burgers, Open Sesame Nut Burgers, Spiced Green Burgers, Nutty Buffalo Burgers, Whoppin’ Big Lentil Burgers, Moroccan Chickpea Burgers, Falafel Burgers, and Passionate Pecan Pecan Patties.

Burger condiment recipes include Smoky Chipotle Mayonnaise, Creamy Avocado Sauce, Mediterranean Relish, Vegan Ranch Dressing, and Tangy Tahini Sauce. Enjoy!

To read the entire article, visit: http://www.vrg.org/journal/vj2016issue2/2016_issue2_veggie_burgers.php

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

The Vegetarian Resource Group has an entire section on their website in Spanish. Here you’ll find nutrition information, recipes, and much more. See: https://www.vrg.org/nutshell/information_in_Spanish.htm

By Callie Showalter, VRG Intern

A favorite of many locals, Twin Sisters Brewing Company is a restaurant in Bellingham, Washington that offers many vegetarian and vegan menu options. Serving brunch, lunch, and dinner, this restaurant is filled with décor inspired by the Pacific Northwest. Their menu contains a wide range veg-friendly choices, inspired by various cultures. They also offer gluten-free choices and support local Bellingham businesses.

     We sat outside in their Beer Garden, which was quite spacious. The table was sanitized before our use, and things felt very clean and safe. The staff was very welcoming and helpful, with great knowledge of the vegetarian and vegan options. Though it is a brewery, the restaurant is very family-oriented, and dogs are allowed in the outdoor seating area as well.

     I ordered the Cajun Sweet Potato Tacos, along with a Vegan Fry Basket to share for the table. The portion sizes were great for the price, allowing enough food for leftovers. The fries were topped with plenty of garlic and vegan parmesan, the perfect blend of salty and umami flavors. The tacos were served street-style, in small corn tortillas, each filled with Cajun-spiced sweet potatoes, pickled onions, and a slightly spicy sauce. Overall, it was a very satisfying and delicious meal. 

     This restaurant offers great service, a unique atmosphere, and food that anyone can enjoy. It’s the perfect place to visit if you’re just starting your vegetarian or vegan journey and you want some delicious comfort food. The menu and staff make it so easy and stress-free to order a vegan or vegetarian option. I will most definitely be returning.

For more information on Twin Sisters Brewing Company, see: https://www.twinsistersbrewing.com/

To find information about vegan/vegetarian restaurants in the U.S. and Canada, visit: https://www.vrg.org/restaurant/index.php

By Chef Nancy Berkoff, EdD, RD

This is a “betwixt and between” time of year for produce… summer fruit just beginning to appear, winter fruit coming to a seasonal close. Members of the cabbage and cruciferous family can fill the gap with color and crunch. It is a perfect time to include slaws on the menu.

     “Cole” in Shakespeare’s time meant “cabbage.” Just as the language has changed, so has the way to make slaws (which is thought to mean “salad” in ancient Central European languages).  

     Several years ago, a frozen food manufacturer got tired of throwing out all the broccoli stalks left over from freezing the more popular broccoli florets. The stalks were peeled and shredded and, voila, broccoli slaw was born! Many school districts are opting for broccoli slaw over the traditional cabbage slaw, as it stays crunchy for a longer time, is easy to keep on your fork, and is higher in some nutrients than green cabbage.

     Shredded broccoli slaw kits are available in the produce section of many grocery stores. The ready to use kits include shredded broccoli, shredded carrots, and some dressing. You can make your own broccoli slaw by peeling broccoli stalks with a potato peeler and shredding them with a hand grater or in a food processor.

     If broccoli slaw is too much work, use other types of cabbage and greens to be used singly or in combinations. This can include shredded red cabbage, Napa cabbage, Savoy cabbage, kale, and Swiss chard. Many of these leafy veggies are available shredded and ready to use in the produce section. Preshredded veggies usually have a seven day shelf-life if kept refrigerated.

     You can prepare a tofu-based mayonnaise by combining silken or soft tofu in a blender or food processor with a small amount of prepared mustard, white pepper, and white vinegar. Unflavored soy-, oat-, or almond milk yogurt can be mixed with a small amount of prepared mustard and white pepper to be used instead of commercial vegan mayonnaise. The texture is similar to mayonnaise and the flavor gives a pleasant “tang” to slaws.

     Slaws don’t have to have a creamy dressing. Slaw ingredients can be tossed with vinegar and oil dressings. Mix apple cider vinegar with a small amount of vegetable oil, chopped parsley, and diced onions and toss with slaw ingredients to make a “slippery” slaw. The same can be done with vinegar, oil, a small amount of orange juice concentrate, chopped oranges or grapefruit, and cracker black pepper. Make a pineapple slaw dressing with vinegar, oil, mashed canned pineapple tidbits, and a small amount of apple juice concentrate.

     Slaws were not meant to be just a bowl of greens. Think about adding diced fresh or canned peaches, apricots or pears, dried raisins, cranberries or dates, fresh apples or grapes, minced walnuts, pecans or pistachios, or chopped bell peppers, seeded chilies, celery, onions or leeks, cauliflower, black-eyed peas or green peas.

     No matter which ingredients you select for your slaws, you will be adding fiber to your day. Cabbage and its relatives add a bit of calcium and natural antioxidants. Carrots add beta carotene. Pineapple, red bell pepper, berries, and lemon juice add some Vitamin C. You get the idea. Use your slaw as a veritable bowl of health.

Red, Orange and Green Slaw with Citrus Dressing

Serves 7-8 ( have a party!)

1 cup commercial or home-made vegan mayonnaise

1/3 cup frozen orange juice concentrate, thawed, undiluted  

 2 teaspoons vegan sugar

 1 teaspoon ground black pepper  

 8 cups shredded cabbage (use a combination of cabbages for variety)

 2 cups peeled, grated carrots  

 1 large red bell pepper, stemmed and finely sliced  

In a large bowl, combine mayonnaise, orange juice, sugar, and pepper and whisk until well mixed. Add cabbage, carrots, and green pepper; toss to combine. Refrigerate for at least 1 hour before serving.