Mark, a Jamaican-born cook, established a vegan food truck in 2017 and in August 2021 opened his first brick and mortar location in Boynton Beach, Florida. Located in a small strip mall, Natuurlik features delicious vegan Caribbean food. We sampled the Curry Bean Stew consisting of chickpeas and lima beans, in a turmeric sauce with curry leaf and coconut milk. It is served with wild rice (or a choice of another grain), plantains, and delicious fresh vegetables. We also enjoyed a refreshing Whipped Coffee, which quite honestly can be consumed as dessert! Some of the other items found on their menu include a BBQ Jackfruit Meal, Seitan Tacos, Vegan Crab Cakes, Avocado Toast, Cassava Fries, Fresh Juices, Smoothies, and more. This casual restaurant has both indoor and outdoor seating.

For more information see: https://natuurlik.net/

The Vegetarian Resource Group’s online restaurant guide of veggie restaurants in the USA and Canada can be found here: https://www.vrg.org/restaurant/index.php

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/

By Reed Mangels, PhD, RD

According to the Non-GMO project, a genetically modified organism (GMO) is “a plant, animal, microorganism or other organism whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. This creates combinations of plant, animal, bacterial and virus genes that do not occur in nature or through traditional crossbreeding methods.” Bioengineered plants or animals have had a new gene inserted in them to give them a new trait, potentially one that is considered useful such as being resistant to a disease.  

Polls have consistently shown that consumers are in favor of using product labels to identify foods that contain genetically engineered ingredients or GMOs.

On January 1, 2022, the USDA’s rules for labeling products with GMOs went into effect. Foods can say, “contains a bioengineered ingredient” or can have a round label that says “bioengineered” or “derived from bioengineering” or can be labeled with a phone number or a QR code that consumers can use to get more information.

Consumer organizations are concerned because many consumers are not familiar with the term “bioengineered.” Also, consumers may not have smart phones or be unfamiliar with the technology for QR code access.

In addition, just because a package doesn’t have a label, there’s no guarantee that it doesn’t contain genetically modified ingredients. Products containing GMO corn, soybeans, or sugar do not have to be labeled if the levels of DNA in the final product is “not detectable.” So, for example, if high fructose corn syrup, derived from GMO corn is used in soda, and the DNA from the corn doesn’t show up because of the processing that has been done, the soda does not have to be labeled. Products made from crops containing 5% or less of genetically engineered ingredients also don’t have to be labeled. In contrast, the European Union (EU) standard is much lower (0.9%) to allow for accidental contamination. Animal products, such as milk and eggs, from animals whose feed contained GMOs do not have to be labeled.

Marion Nestle, author of Food Politics and other books, describes the new labeling rules as “useless.” Fortunately for those consumers who don’t want their food to contain GMOs, other certifications such USDA Organic and NON-GMO Project Verified are still allowed to appear on packages.

For more information see:

Food Politics blog: USDA’s GMO-labeling Rules, Such As They Are, Go Into Effect

The Washington Post: The USDA’s New Labeling for Genetically Modified Foods Goes Into Effect Jan. 1

USDA: BE Disclosure

Microbial Rennets and Fermentation Produced Chymosin: How Vegetarian Are They?

Genetically Modified Microbial Rennet: How Vegetarian Is It?

What can you pack for a vegan lunch? Whether you’re going to school, work, a picnic, or on a road trip, you need options for lunch. Check out 50 ideas to fill your lunch bag!

See this Vegetarian Resource Group Video at https://youtu.be/kqoFDjQO2fs

More videos at:
https://www.youtube.com/channel/UCvSyCToa_i9fA4D5CLCAFWw
https://www.vrg.org/veg_videos.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

VRG Senior Editor Rissa Miller was interviewed by RVNTV and demonstrated Creamy Roasted Garlic White Bean Pizza Spread.

Interview Air Date:

Monday, February 7th at 10:00 am

Where to Watch: RVNTV LIVE

https://rvntelevision.com/live/

The show will also be available for on-demand viewing on the Macro Magic show page for one week before it is archived. See: https://rvntelevision.com/tv-show/macro-magic/

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):

Animal Liberation Kitchen, 100 Broadview Ave., Toronto, ON Canada M4M 3H3

Animal Liberation Kitchen serves PB Choco banana croissant, croissant plain, shitake gyro, JustEgg patty, basil feta croissant sandwiches, and more.

Roots Vegan Kitchen, Delray Beach Market, 33 SE 3rd Ave., Delray Beach, FL 33483

For breakfast try their pancakes, overnight oats, coconut chia pudding, and glory morning muffin. For lunch and dinner enjoy roasted vegetable warm salad, buffalo cauliflower, hearts of palms tacos, veggie tamales, jackfruit reuben, and much more.

Stache West Hollywood, 8941 Santa Monica Blvd., West Hollywood, CA 90069

Following its mission of being a hub for the queer community — an “all-inclusive social house for every form of self-expression” and “safe and fun place for all to continue to grow, connect and thrive” — this bar, nightclub, and restaurant has a packed schedule of events like drag brunch and drink-and-draw, in décor honoring the underground spaces of queer history — an industrial warehouse with historic lgbtq images and murals by local artists. The food is all vegan and includes a regular menu with burgers, wings, tacos, burritos etc. (don’t miss the banh mi fries!) and a special weekend brunch menu with pancakes, breakfast scramble etc.

Take-Two Café, 433 State St., Schenectady, NY 12305

Whether you need a cheerful start to your day or something hearty to fill your belly in the afternoon, Take-Two Café offers delicious, locally and ethically sourced meals and coffee in a relaxing environment. Favorites include the avo smash – avocado, pesto, feta, cucumbers, and walnuts on toasted bread – and the Buffalo crane wrap – loaded with buffalo seitan, buffalo ranch, lettuce, tomato, shredded carrots, and cheese sauce on a crunchy tostada and wrapped in a flour tortilla, all grilled to perfection with homemade salsa on the side. Not too hungry but desperate for an energy boost? Choose from an assortment of teas, coffees, lattes, and iced drinks of your liking. Take-Two encourages all people – whether vegan or not – to enjoy a taste of fresh, plant-based cuisine.

The Sweets Geek, 4050 Erie St., Willoughby, OH 44094

The Sweets Geek is a cake shop where you can indulge in a delectable dessert. Strawberry balsamic crispy cake, pumpkin rolls, buttercream and cookies, pastries, and other bites are on the menu.

Vegan Fried Chick’un, 2961 W. Broadway, Vancouver, BC V6K 2G9, Canada

Chick’un nuggets, hot crispy chick’un burger, yam fries, chick’un tenders, and more are available.

Vegan Pudding & Co., #101-422 Richards St., Vancouver, BC V6B 2Z4 Canada

Simple take-out window in downtown Vancouver specializing in all-vegan custard pudding — a smooth, creamy treat made from kabocha squash, coconut milk and maple syrup. All ingredients are organic and vegan, and free of white sugar nuts and soy. Flavors include vanilla and caramel, matcha green tea, chocolate, sesame etc. They also do a soy pudding and vegan crème brûlée, and offer a kit to make your own pudding at home, and their products can be found in numerous restaurants and grocery stores.

Wild Thing, 1477 NE Alberta St. #100, Portland, OR 97211

Wild Thing is a plant-based café serving vegetable bowls, smoothies, and natural wine. Everything is local, seasonal, and organic. The build-your-own-bowl menu offers a choice of a base (grains and greens), vegetable toppings, sauces, and crunchy toppings.  Vegan proteins can also be added to the salad. Signature bowls are also on the menu including the Wild One bowl with greens, lemony Brussels sprouts, green tahini miso and coconut garlic sauces, and Wild Spice. Smoothies are also available such as the maca mocha smoothie made with locally roasted coffee. Their menu also includes house-canned wines made from locally grown grapes.

Recent topics brought up include:

– A parent asked: Can you recommend any vegan pamphlets designed for kids – for those who would be learning about veganism? We recommended looking here: https://www.vrg.org/family/kidsindex.htm

– Do You Know a Vegan High School Student Willing to Share What They Eat in A Day? Goodful is looking to cast a vegan high school student to show what they eat for breakfast, lunch, and dinner.

– The Vegetarian Resource Group is proud to announce a new scholarship opportunity for graduating high school seniors in the greater New York City metro area. See: https://www.vrg.org/blog/2021/12/28/new-york-city-area-5000-vegetarian-vegan-and-animal-rights-scholarship-for-graduating-high-school-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.

Try this vegan cauliflower steak recipe by Rissa Miller. See:
https://youtu.be/RlzLmnvS-f8

Recipe at https://www.vrg.org/blog/2021/01/11/cauliflower-steaks/

More videos at:
https://www.youtube.com/channel/UCvSyCToa_i9fA4D5CLCAFWw
https://www.vrg.org/veg_videos.php

By Reed Mangels, PhD, RD

A Vegetarian Resource Group member wrote to us with concerns about getting enough protein because they weren’t able to tolerate more than half a cup of beans a day. They had heard that older adults need more protein.

There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.

How much more protein are we suggesting? Get out your calculator! It seems like between 0.36 and 0.57 grams of protein per pound of body weight along with resistance training can lead to a larger muscle mass in older people (1).  In practical terms, if you weigh 120 pounds, these recommendations would suggest that you get 43 to 68 grams of protein a day; for someone weighing 150 pounds the recommendations suggest 54 to 86 grams of protein.  You can use this helpful table to see how much protein is in many vegan foods (scroll down to table 2).

Some experts (2,3) suggest that spreading out protein over the entire day, instead of eating one or two higher protein meals may further support muscle building. So, for example, if you calculated that you needed 86 grams of protein per day, you might try to eat around 30 grams of protein at each of 3 meals.

Here are some sample meals that have around 30 grams of protein and don’t rely heavily on beans since the person who originally asked the question didn’t want bean-heavy meals.

• A toasted bagel with 2 Tablespoons of soy nut butter with 8 ounces of pea protein milk and a banana
• Strawberry Smoothie made with 8 ounces of oat milk,  2 scoops of rice protein powder, a Tablespoon of nut butter, and ½ cup of strawberries
• Scrambled tofu with toast:  6 ounces of extra firm tofu scrambled with half a cup each of onions and peppers,  and 2 Tablespoons of nutritional yeast; 2 slices of whole grain toast
• 2 burritos made with ½ cup of cooked lentils, 1 cup of cooked quinoa and 1 cup of steamed chopped broccoli
• Veggie burger on a bun with a cup of  sweet potato oven fries, peas and a cup of steamed green peas
• Chili made with ½ cup of prepared TVP and ½ cup of beans served over 1 cup of cooked quinoa; and a corn muffin
• Stir-fry with 3 ounces of sautéed seitan strips, ½ cup each cauliflower and carrots, and 3 Tablespoons of slivered almonds served over 3/4 cup of cooked brown rice
• Tempeh (¾ cup) in barbecue sauce served over a medium baked potato with 1 cup of sautéed  collards
• Tofu in peanut sauce (6 ounces of extra-firm tofu and 3 Tablespoons of peanut sauce) mixed with a cup of steamed kale and served over ¾ cup of whole-wheat pasta

Of course, you may need more (or less) protein than in these examples and don’t want to always calculate the protein content of every meal. You can simply try to eat concentrated protein sources such as soy products, seitan, beans, quinoa, nuts, and nut butters throughout the day.

To learn more about nutrition and other issues for older adults see Resources for Seniors

References

1. Haub MD, Wells AM, Tarnopolsky MA, Campbell WW. Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. Am J Clin Nutr. 2002; 76(3): 511–517.

2. Farsijani S, Morais JA, Payette H, et al. Relation between mealtime distribution of protein intake and lean mass loss in free-living older adults of the NuAge study. Am J Clin Nutr 2016;104:694–703.

3. Farsijani S, Payette H, Morais JA, et al. Even mealtime distribution of protein intake is associated with greater muscle strength, but not with 3-y physical function decline, in freeliving older adults: the Quebec Longitudinal Study on Nutrition as a Determinant of Successful Aging (NuAge study). Am J Clin Nutr 2017; 106:113–24.