By Rissa Miller, Senior Editor Vegan Journal

Trail mixes are a great snack for camping and hiking, travel, long days at work or school, as well as just everyday life. And there are as many ways to combine them as there are folks who love eating them. Yes, you can certainly find plenty of vegan-friendly trail mixes and granolas on the market now (be sure to check labels for honey, dairy, and egg ingredients). But then you’ll miss the fun of blending you own, as well as the savings!

Below, find three recipes for trail mixes, and under that, keep reading for a list of ideas to create your own signature trail mix – sweet or savory!

Nut-Free Trail Mix

1 cup soynuts (dried soy beans; salted or unsalted, as desired)

1 cup hulled sunflower seeds (salted or unsalted, as desired)

1/2 cup quartered dried apricots

1/2 cup dried blueberries

Add all ingredients to a container with a lid, shake to combine. Store in a sealed container for up to one month.

Savory Cheezy-Nut Trail Mix

1-1/2 cups mixed nut blend (salted or unsalted, as desired)

1 cup vegan cheese square crackers (such as Earth Balance crackers or From the Ground Up)

1/2 cup sundried tomato strips (not in oil)

Add all ingredients to a container with a lid, shake to combine. Store in a sealed container for up to one month.

Chocolate-Cranberry Trail Mix

1 cup pepitas

1 cup slivered or sliced almonds

1/2 cup vegan chocolate chips

1/2 cup dried cranberries

Add all ingredients to a container with a lid, shake to combine. Store in a sealed container for up to one month.

Make your OWN signature trail mix blend with any of these ideas below. Just make a balance of chewy/crunchy ideas and go with sweet or savory profiles! These can go savory or sweet, as you prefer. These lists are here to get you started….

Crunchy

Nuts: Almonds, Brazil Nuts, Cashews, Coconut Slivers, Hazelnuts, Macadamia Nuts, Pecans, Pine Nuts, Pistachios, Walnuts 

Seeds: Cacao, Hemp Seeds, Peptitas/Pumpkin Seeds, Sunflower Seeds

Beans: Soynuts, Chickpeas (baked)

Crackers/Cereal: Any small cereal pieces, Cheezy Cracker Squares, Pretzels, Sesame Sticks, Wasabi Peas

Dried Fruit/Veggies

Apples, Apricots, Banana, Blueberries, Cherries, Cranberries, Dates (pitted), Figs, Goji Berry, Kiwi, Mango, Papaya, Peaches, Pears, Plums (Prunes), Pineapple, Raisins, Strawberries, Sun-Dried Tomato

Freeze-Dried Fruits/Veggies

Beets, Blackberries, Blueberries, Mango, Peppers, Raspberries, Strawberries

Sweet Treats (optional): 

Chocolate Chips or Chunks, Fruit Leather strips or bits, Vegan Gummy Candies, Vegan Jelly Beans

By Reed Mangels, PhD, RD

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. That’s because excessive fruit juice consumption is associated with overweight and obesity and dental cavities. Ideally, children would eat fresh fruit and not rely on fruit juice to provide vitamin C and other nutrients. For the record, the AAP calls for limiting 100% fruit juice to no more than

• 4 ounces per day for 1- to 3-year olds,
• 4-6 ounces per day for 4- to 6-year olds,
• 8 ounces per day for older children and teens (1).

It gets confusing when we think of all the fruit drinks that are out there. These products may be called juice beverages, juice drinks, juice cocktails, diluted juice, fruit punch, fruit-flavored juices, or other names that imply that they are filled with fruit. In reality, they may be mostly sugar (or artificial sweeteners) and water. At best, they contain some fruit juice but are not 100% juice.

A recent study (2) found that almost all fruit drinks that were purchased by households with young children had claims on their labels that made them appear to be healthy. The most common claims suggested that products had “natural flavors,” “no preservatives, or that they were “organic.” Another common label claim was that products had “100% Daily Value of vitamin C” or were a “good source of vitamin C.” Other claims included “sugar free,” “does not contain high-fructose corn syrup,” and “no artificial sweetener.” Ironically, although 97% of the products had label claims related to nutrition, none would be considered part of a healthy diet for young children because they contain added sugars or artificial sweeteners.

The juice aisle can be confusing. Not only do fruit drinks marketed to families with young children have statements on their labels that may them appear to be healthy, but labels can have lots of statements. Some products may have 5 or more claims on the label. For busy shoppers, it may be tempting to grab a product with lots of pictures of fruit and statements like “made with pure cane sugar,” “made with real fruit juice,” “all natural,” and “10% juice.”

If you choose to purchase juice, make sure that the label says “100% juice,” or “contains 100% juice.” (3) The name of the fruit may be included so an acceptable product could say “100% Apple Juice.”

References

1. Heyman MB, Abrams SA; Section on Gastroenterology, Hepatology, and Nutrition; Committee on Nutrition. Fruit juice in infants, children, and adolescents: current recommendations. Pediatrics. 2017;139(6):e20170967.

2. Duffy EW, Hall MG, Dillman Carpentier FR, et al. Nutrition claims on fruit drinks are inconsistent indicators of nutritional profile: A content analysis of fruit drinks purchased by households with young children. J Acad Nutr Diet. 2021;121(1):36-46.

3. U.S. Food and Drug Administration. A Food Labeling Guide. https://www.fda.gov/media/81606/download. 2013. 

By Rissa Miller, Senior Editor Vegan Journal

Makes 8 tacos

Fill your Tuesday tacos with this seasoned baked veggie filling! 

1 Tablespoon low-salt Mexican seasoning blend

1 teaspoon cumin

1 teaspoon oregano

1/2 teaspoon smoked paprika

2-3 cloves garlic, minced

1 head cauliflower, cut into large chunks

1 purple onion, sliced

Non-stick cooking spray

8 taco shells or small tortillas to serve

Taco fixings such as lime wedges, chopped peppers, salsa, guacamole, shredded lettuce, sliced radish, shredded cabbage, fresh cilantro or parsley, vegan cheddar shreds, or vegan sour cream

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or aluminum foil. If using foil, spray lightly with non-stick spray.

In a small bowl, combine Mexican seasoning, cumin, oregano, and smoked paprika. Add minced garlic.

Spread cauliflower and sliced onion on the prepared baking sheet and lightly spray with non-stick cooking spray. Sprinkle the seasoning-garlic mixture on the vegetables and massage to thoroughly coat.

Bake about 20 minutes, stirring once about half way through cooking time. Allow to cool until you can comfortably touch it and transfer to a cutting board. Roughly chop the cauliflower until it will fit into taco shells or tortillas.

Fill taco shells or tortillas with baked cauliflower mixture and load on your favorite toppings!

By Rissa Miller, Senior Editor Vegan Journal

Serves 6-8 

10-15 carrots, peeled and sliced (tri-color carrots used in photo)

2 bulbs fennel, chopped and fronds reserved for garnish

1 Tablespoon Asian chili-garlic paste (more or less, to taste)

2-4 bulbs garlic, minced

Salt, optional, to taste

Non-stick cooking spray

Sesame seeds, optional topping to serve

Preheat oven to 400 degrees and cover a rimmed sheet pan with parchment paper or aluminum foil. If using foil, spray lightly with non-stick spray.

Toss sliced carrots and fennel with chili paste and minced garlic to coat evenly. It works best if you massage it with your hands. Season with salt if using and lightly spray top with non-stick cooking spray.

Bake for 40-45 minutes, stirring halfway through. Serve warm with fennel fronds on top and a sprinkle of sesame seeds, if desired.

Due to the generosity of anonymous donors, The Vegetarian Resource Group each year will award $30,000 in college scholarship money to graduating U.S. high school students who have promoted veganism/vegetarianism in their schools and/or communities. Vegetarians do not eat meat, fish, or fowl. Vegans are vegetarians who do not use other animal products such as dairy or eggs.

One award of $10,000 and two awards of $5,000 will be given. Additionally, $10,000 in scholarship money will be awarded to graduating high school seniors specifically living in New York City, NY. Entries may only be sent by students graduating from high school in spring 2022. Deadline is February 20, 2022. We will accept applications postmarked on or before February 20, 2021. Early submission is encouraged!

Applicants will be judged on having shown compassion, courage, and a strong commitment to promoting a peaceful world through a vegan/vegetarian diet/lifestyle. Payment will be made to the student’s college (U.S. based only). Winners of the scholarships give permission to release their names to the media. Applications and essays become property of The Vegetarian Resource Group. We may ask finalists for more information. Scholarship winners are contacted by e-mail or telephone. Please look at your e-mail.

For details on the contest, see:

http://www.vrg.org/student/scholar.htm

Please join Host Sheri DeMaris from RVN Television with her guest, Rissa Miller, Senior Editor at the Vegan Journal magazine as she demonstrates two amazingly delicious vegan pizzas using a white bean, garlic spread as sauce. If you are looking for not only a magazine with great recipes but also articles on the latest research on the benefits of a vegan diet you will want to pick up a copy!

Through February 14^th see video at: https://rvntelevision.com/episode/macro-magic-with-rissa-miller/

The large grocery retailer Kroger predicted ten top food trends for 2022. Fifth is PLANeT based foods for the health of the planet. This includes plant-based foods, but also aspects of reducing waste. See: https://ir.kroger.com/CorporateProfile/press-releases/press-release/2022/Kroger-Announces-10-Food-Trend-Predictions-for-2022/default.aspx

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):

Aleph Eatery, 1889 Powell St., Vancouver, BC V5L 1H8 Canada

Béchamel eggplant, miso tahini risotto, hibiscus flower rolls, zaatar ceviche, hummus, and other dishes are available at Aleph Eatery.

Eat Your Feelings, 4208 Clinton St., West Seneca, NY 14224

Vegan chocolate birthday cake, cookie cake, cookie butter cake slices, raspberry turnover, and more are available at Eat Your Feelings bake shop.

Mindful Baking, 5035 W. Montrose Ave., Chicago, IL 60641

Located close to Milwaukee Avenue, near Portage Park Theater. Like many great notions, Mindful Baking arose out of a personal health challenge. Pastry chef, Diane Mejia was diagnosed with severe gluten intolerance. With a goal of providing delicious healthy food and packaging that’s 100% biodegradable and recyclable, their apt motto is: “Peace of mind? Peace of cake!” All products are gluten free and vegan. Besides tried and true old favorites, Mindful Baking offers sheet cakes and round cakes in serendipitous base flavors like “Hey Amy” –Chocolate infused with pomegranate, and Banana with Salted Caramel. Watch for special monthly flavors too. Past monthly flavors include Rainbow Cake and Oreo Grenache. If you’re craving something savory, you may select from three hot sandwiches: Vegan Tuna, Breakfast Sammie and see a mouthwatering photo of the Avocado Toast on Instagram. Heaped with colorful veggies and texture, it seems to celebrate abundance. For a sweet treat, check out their Facebook page or Instagram photos of swirled cupcakes, festive, silky glazed donuts, brownies, and more.

Radici, 214 S. Elm St., Greensboro, NC 27401

Radici serves dishes such as kale and chicory Caesar, grilled heirloom carrot, smoked lentil tempeh, broccoli Aleppo fondue, roasted carrot, buckwheat brownie cake, and more.

SoulGood, 1201 Oakland St., Denton, TX 76201

Vegan Belgian waffles, fried oyster mushrooms, vegan chick’n’ strips, guacamole, breakfast tacos, hash browns, BBQ Pull My What burger, Lolly tamales, and more are available at SoulGood.

The Abbey Café, 546 Queen St., Fredericton, NB E3B 1B9 Canada

The Abbey Café & Gallery serves black bean, sweet potato, Cajun “chick’n” burritos; Abbey panini; beet and vegan feta panini; green goodness cold bowls; Caesar salad; coconut curry hot bowls; and much more.

Unity Taqueria, 5420 Ridge Ave., Philadelphia, PA 19128

Breakfast tacos, breakfast newcomer burritos, burrito bowls, steak tacos, chicken burritos, churros, HALT nachos, guac and quesos, and more are all available at Unity Taqueria. The food is all fresh, tasty, and flavorful. The restaurant hires people who are in recovery or have recently left the criminal justice system.

Wicked Garden Alchemy, 8145 SE 82nd Ave., Portland, OR 97266

Breki burritos, Grim reaper, stuffed French toast, vegan crunch wrap sandwich, English muffin sandwiches, skewers, and other unique dishes are available at Wicked Garden Alchemy. They are in the Cartlandia food cart pod.

In honor of The Vegetarian Resource Group’s 40th anniversary later this year, three members have pledged a $8,500 match. So your donation to support vegan education will be doubled. You can donate at www.vrg.org/donate and write MATCH in the comments area. Thank you!

Comfort Food: A Special Treat to Celebrate Valentine’s Day

Are you still looking for a Valentine’s Day gift? If so, you might want to prepare a vegan meal for your family, friends, co-worker, etc. to show your admiration. Nothing beats comfort food, and we have published many articles on this topic throughout the years in Vegetarian Journal. Delicious vegan recipes can be found in the articles below. Enjoy!

Baby Boomer Cooking (Nov 2010)

Comfort Foods (Feb 2019)

Comforting Casseroles (Feb 2007)

Modern Vegan Comfort Food (Feb 2016)

Vegan Comfort Foods (Jan 1998)

Vegan Versions of Familiar Favorites (Jan 2000)

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