photo from Freepik

Reed Mangels, PhD, RD, discusses whether or not vegans should avoid seed oils in her latest Nutrition Hotline column in Vegan Journal. Read the column here: https://www.vrg.org/journal/vj2025issue4/2025_issue4_nutrition_hotline.php

Subscribe to Vegan Journal in the USA only: www.vrg.org/member

photo from Freepik

by Chef Nancy Berkoff, EdD, RD

Fresh fennel, also known as Sweet Anise, Finnochio, Florentine Fennel, and Florence Fennel is an aromatic vegetable, garnish, and flavoring. Fennel is a member of the parsley family, but resembles a cross between celery and dill, and tastes and smells like licorice.

Ancient Greeks thought of fennel as a symbol of victory and success. Ancient Romans believed fennel had the ability to sharpen eyesight. Herbalists make a tea by boiling fennel and allowing it to steep. This is used to soothe the stomach. Fennel is a good source of potassium and also provides some vitamin C, folic acid, and calcium.

Fennel has long been used in Mediterranean, Asian, and South Asian cuisine. Fennel seeds, popular in Southeast Asian cooking, can also be used to flavor candy and beverages. Try a bit of fresh, shaved fennel in iced tea or hot tea for a different spin.

Fennel can be eaten raw. Just de-string the bulb and the stalks with a vegetable peeler and crunch on it as you would celery. No time to create? Buy a bagged salad, slice fresh fennel, toss in walnuts, and you have an upscale salad with no fuss.

The white bulb portion is the most popular part of fresh fennel. Many people like to shave fresh fennel, and add it to green salads, cooked green vegetables, mashed potatoes, risottos, and pasta. If you have an overage of fennel bulbs, you can poach or braise them in vegetable broth, and serve as an accompaniment.

Put together a fast fennel salad by thinly slicing a fresh fennel bulb, toss with finely diced red onion, fresh or canned orange segments, and a splash of white vinegar and olive oil. If you have a bit more time, combine roasted or thinly sliced fresh beets with shaved fennel, some balsamic vinegar, diced onions, walnuts, soy nuts or pistachios, and a smattering of fresh, minced garlic and ginger for a cold or warm salad entrée. Create a fennel “ragu,” by chopping fresh fennel, combining with canned, stewed tomatoes, tomato paste, and diced onion and allow to cook and simmer (this would make a great slow cooker item) until tender and flavors are combined. Serve over noodles, spaghetti, rice, or cooked grains, topped with fresh or caramelized onions.

Dried fennel seed, brown or green, is used as a spice. If your fennel seed is a bit old, and has turned gray, you may be able to revive its black licorice flavor by pan-toasting it in a super-hot, dry (no oil) pan. Remember that fennel seed can be very intense, so use sparingly. When fresh fennel is not available, fennel seeds are used to flavor potato salads and cole slaw, salad dressings, vegetable and bean soups, pasta and rice dishes, and cooked grains.

photo from Rootz Soul 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:

Happy Little Treats, 1043 W. Third, Columbus, OH 43212

Happy Little Treats is “a made-from-scratch” vegan bakery. There is free on site parking. Menu items may vary. The following are examples of what you might find: Frosted Donuts including Oreo Chocolate, Chocolate Babka Muffins, Oatmeal Cream Pie, a variety of Croissants, Chocolate Chip Brookie, Buckeye Brookie, lots of Tarts like Blueberry Lemon, Spiced Pear, Chocolate Fudge, and more. Some Cookie choices might be Chocolate Chip or Peanut Butter. Brownies could be Oreo or Walnut. There are several coffee and tea options as well.

ID Eclair, 169 W. Green St., Pasadena, CA 91105

ID Éclair is a French-style patisserie offering vegan sweet and savory baked goods and salads. Pastry selections include eclairs, croissants, tarts, macarons, danish, canelé, and cakes. Sandwiches and soups du jour include vegan ham and cheese croissant and tomato veggie soup. The afternoon tea party experience includes a selection of sweet and savory bites with a pot of tea. Small plates include French breakfast with toasted baguette, plant-based butter, and choice of jam as well as avocado toast served on country bread. The grandmother beet salad includes beets, microgreens, and endive served on crostini.

Oh My Soul On The Moo’ve, 601 S. Tryon St, Ste. A137, Charlotte NC 28202

Enjoy the flavors of South Africa with these grab and go vegan items: Traditional “Garage Pie,” Makhulu Melt, Safari Falafel Wrap, Thai Peanut Wrap, Ubuntu Sandwich, Saffa Salad, South African Spicy Pasta Salad, Mama Africa Bowl, and much more.

Rootz Soul Café, 1651 S. State Rd. 7, North Lauderdale, FL 33068

Rootz Soul Café invites you to “Feed your soul.” They list their vegan Mac n Cheeze as most popular. Specials may include Vegan Italian Stuffed Shells; Curry Chickpea Pate Empanada with onion, peppers and spinach; Tempeh-based Vegan Rib Dinner; or Oyster Mushroom Vegan Chik’n Dinner—the last two with barbecue sauce. Of their many Burgers, some choices are Oyster Mushroom Burger with fries and Rootz Sauce or Buffalo Ranch or Jamaican Jerk Burger—a Beyond Burger with lettuce, tomato, onions, plantains, and Jerk sauce. A couple of their Salads/Bowls are Vegan Shrimp Caesar offering lettuce, Vegan Parmesan cheese, croutons, and vegan Caesar Dressing and Teriyaki Tofu Salad Bowl with roasted Tofu and Spring Mix Salad topped with caramelized onions, sautéed peppers, pickle, tomato, avocado, and Teriyaki Sauce. Japanese Veggie Rice with Mixed Veggies (Tofu) is crispy tofu atop mixed veggies and rice with creamy dressing. They offer many Tacos and Wraps. Two examples are Jack Fruit Tacos with lettuce, tomato, red onion, cucumber, and Vegan Yum Yum Sauce and Chickpea Wrap with chickpeas, Spring Mix, tomatoes, caramelized onions, carrots, and Yum Yum Sauce.

Stefano’s Diner, 1265 Dundas St. W., Toronto, ON M6J 3B1 Canada

Stefano’s Diner offers a large menu including gluten-free options. Some Small Plates are cashew-crafted Plant-Based Brie with seasonal accompaniments and crostini; Arancini with mushrooms; arborio rice balls, spicy sugo, mozzarella, and aioli; Tuscan White Bean Soup; and more. Examples of Mains include Lasagna with Pomodoro Bolognese sauce, béchamel, mozzarella, and parmigiana; Cappelletti filled with roasted squash and nutmeg, topped with Violife parmesan and fried sage; and Chicken Filet with mushroom Marsala wine sauce. A few of their many Handhelds are Muffaletta with mortadella, smoked provolone, roasted red pepper, olive tapenade, basil, pickled peppers, olives, carrots, celery, and cauliflower; lightly fried Eggplant Parmigiana Sandwich sporting sugo, mozzarella, aioli, and muffaletta spread on an Italian bun; and Stefano’s Veg Sandwich with seeded bread, roasted sweet potato, tomato, arugula, miso marinated tofu, cashew cheese, and pickled onions. Brunch includes many of the same dishes, with the addition of “house made” Brioche French Toast with cashew butter whipped cream; English muffin Eggs Benny with mung bean eggs, avocado, and béarnaise; mung bean Eggs In Purgatory offering roasted tomato and pepper sauce garlic aioli, crispy chickpea, sesame, and focaccia. Desserts include Tiramisu crafted with coffee cream, biscoff cookies, dark cocoa powder, and Lemon Cake with vanilla cream and lemon curd.

Utopia Juice Bar, 1432 S. Powerline Rd., Pompano Beach, FL 33069

A few of their many organic Acai Bowls are Cacao Acai with organic cacao nibs, organic dark chocolate hazelnut spread, dark chocolate curls, banana, and granola mix; Superfood Acai with organic goji berries, organic white mulberries, organic milled flax seeds, strawberries, blueberries, Brazilian guarana syrup, and superfood granola mix; or Very Nutty Acai with slivered almonds, cashews, walnuts, and “homemade” almond butter. Served cold, pita crust Vegan Pizza is crafted with “homemade” hummus, curried chickpeas and sun-dried tomatoes. The spicy version has jalapeños too. Made fresh daily, “homemade” Vegan Hummus Wrap is filled with avocado, spinach, sweet red peppers, carrots, and pesto sauce. There is also a spicy version and a raw, gluten-free version. Some of their several Smoothies are: Purple Power crafted with almond milk, organic acai, “homemade” almond butter, and banana; Chocolate Factory with almond milk, organic cacao nibs, organic cacao powder, and bananas; Blue Bliss blending organic Kombucha, blueberries, ginger; and bananas; or get your groove on with Jammin Java–almond milk, locally roasted cold brew, bananas, and oats. To quench your thirst, they have Locally Brewed Organic Kombucha, locally Roasted Cold Brew Coffee or Latte made with “homemade” organic almond or organic cashew milk, as well as lots of herbal blend Shots. Seeking Nirvana? Here it’s a blend of spinach, celery, cucumber, lemon, and fennel–one of many Fresh Juices like Zion with cucumber, celery, lemon, ginger, and cilantro, plus many more.

Today is Giving Tuesday. Please consider supporting all the vegan education and outreach that The Vegetarian Resource Group does throughout the year. Donate at vrg.org/donate We greatly appreciate your support!

photo from Freepik

by Reed Mangels, PhD, RD

A reader wrote us and asked, “Do you have B12 guidelines for children? What should children be taking daily? On VRG’s Vegan MyPlate I see 25mcg. Is that the same guidance for children as well?”

Here’s how we responded:

The amount of vitamin B12 a child needs depends on the child’s age. The 25 micrograms of vitamin B12 on our My Vegan Plate is for an adult.

The Recommended Dietary Allowance (RDA) for vitamin B12 for 1-3 year olds is 0.9 micrograms; for 4-8 year olds it is 1.2 micrograms; and for 9-13 year olds it is 1.8 micrograms. These recommendations were developed with the assumption that children are eating foods containing vitamin B12 throughout the day. If this is the case, about 40-50% of the vitamin B12 is absorbed. Vegan children often use a vitamin supplement as a reliable source of vitamin B12 and may only take the supplement once a day. In that case, a lower percentage of vitamin B12 would be absorbed. An amount higher than the RDA would be needed to compensate for the lower absorption. You can read more about this on VRG’s website.

Vegan Health website provides an excellent resource, developed by Jack Norris, RD, a vegan registered dietitian, of different regimens for vitamin B12 for people, including children of different ages. The website also provides a thorough explanation of how these regimens were developed. The table on the Vegan Health website includes the suggested amount of vitamin B12 that should be used if a child is taking a supplement once, twice, or 3 times a day. For example, the table suggests that a 5 year old taking vitamin B12 once a day should take between 1.4 and 10 micrograms of vitamin B12 daily.

To read more about vitamin B12 for vegans see:

Vitamin B12 in the Vegan Diet

B12 Myths

Does the Form of Vitamin B12 Matter?

Don’t Forget About Vitamin B12

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

photo from Freepik

By Chef Nancy Berkoff, EdD, RD

This generally bright green veggie and its friends, whose name comes from the Latin word “to branch,” is packed with vitamin C and potassium, with a fair amount of folic acid, iron, and vitamin A as well. Prepared correctly, members of the broccoli brigade are crunchy and flavorful.

Broccoli can be green, purple, or white, and its flowers white or yellow, with firm stalks and tightly packed florets. Broccoflower, a cross between broccoli and cauliflower, looks like a pastel, green-hued cauliflower. Broccoli rabe (also called Italian broccoli) has thin green stems that are more tender than broccoli, with soft, velvety leaves and small florets. Broccolini is a cross between Swiss chard and Asian broccoli. Although not related, you prepare broccolini as you would asparagus: steam it or microwave it quickly, toss with a small amount of oil (optional) and herbs, and serve. Broccolini can also be grilled or sautéed.

The broccoli you are likely familiar with resembles miniature, bright green trees. Look for the thinner stalks with no flowers. Thick stalks and flowers indicate a certain amount of toughness. Cook broccoli quickly, as it is a cabbage, given to strong flavors if exposed to heat for too long. The stalks can be peeled and used in stir-fries, steamed, salads, and even coleslaw instead of the “cole” (cabbage).

Broccoflower is prepared like cauliflower. When selecting broccoflower, look for lightly colored heads with no signs of mold. To cook broccoflower, slice or break off the florets, wash them, and then steam or microwave quickly. Broccoflower appreciates a spicy curry sauce. Or serve broccoflower florets uncooked with hummus or salsa dip.

Broccoli rabe is slightly bitter and tangy, and very popular in Mediterranean cuisine. The stalks are milder than the leaves, so look for specimens having more stalk than leaf. A bit of floret is okay, but a lot of flowering means the rabe is older and will be tougher. Steam or microwave broccoli rabe, or quickly sauté or stir-fry. Serve it tossed with lemon, black pepper, or a mild creamy sauce. You can add broccoli rabe to pasta or potatoes, as well as combine it with mild vegetables, such as tomatoes or carrots. If you have leftover cooked broccoli or broccoli rabe, you can purée it in a blender or food processor, allow to cool, and stir into salad dressings, hummus, or even vegan mayonnaise.

To make a fast and creamy broccoli soup, combine chopped onions with a spray of vegetable oil in a 3-quart microwave-safe bowl and microwave on High until onion is tender. Add about four cups of fresh, chopped broccoli, using the full spear (stalk and florets), enough vegetable stock or water to fill the bowl about half way, ground pepper, and dried parsley to taste and stir to combine. Cover with a lid and microwave on High for 20 minutes or until broccoli is very tender. Remove and set aside. Allow to cool for about five minutes. Stir in about 2 cups of silken tofu and nutritional yeast, to taste, microwave on High for 2 minutes. If you would like a smooth texture, process in a blender or food processor until smooth and reheat. If you don’t care to use the microwave, this soup can be prepared on the stove-top as well.

Through December 31, 2025, you can give a gift membership to The Vegetarian Resource Group (includes a 1-year subscription to Vegetarian Journal) for $15 each. Offer is valid in the USA only!

This is a terrific way to share the vegan message, as well as support VRG outreach. Gift subscriptions can be done online by simply typing in your message and the name and address of each gift recipient in the comments field. Go to: www.vrg.org/donate

By Chef Nancy Berkoff, RD, EdD

To mold or shape rice for an elegant or fun presentation, select short-grained rice. Pack cooked rice into an oiled mold, oven-proof cookie cutters, muffin tins, or individual baking cups. Place the mold in an oven-safe dish with 2 inches of water, open-side up. Bake in a hot oven for 20 minutes or until set. Allow to cool and unmold.

If you’d like to create rice balls, to use as hot entrée or cold snack, cook a batch of short-grained, sticky/glutinous, or sushi rice, and allow to cool. Select one of the blends listed here, and mix with rice. Roll and pat larger balls for an entrée, smaller balls for a snack. To heat rice balls, wrap in plastic wrap and microwave for several minutes on medium heat, or place in a steamer and heat for a few minutes.

Savory:

Green bell pepper, chopped tomatoes, chopped parsley, and chopped walnuts

Chopped parsley, breadcrumbs, and lemon juice

Chopped green bell peppers, onions, celery, pimentos, mushrooms, cayenne, and paprika

Cooked wild rice, minced garlic, sautéed onions and mushrooms, and dry sherry

Red bell peppers, soyrizo, paprika, oregano, and shallots

Scallions, water chestnuts or jicama, cilantro, and soy sauce

Chopped fresh parsley, minced garlic, curry powder, and olive oil

Forest blend mushrooms and sherry

Sweet:

Pineapple and organic brown sugar or date sugar

Roasted chestnuts or chestnut purée, cinnamon, and ginger

Minced dried apricots, raisins, and almonds

Shredded coconut, organic brown sugar, nutmeg, and cloves

Looking for something new to do with your kids during the Thanksgiving break? You might want to use Jessica Dadd’s Veggie-Friendly Memory Cards for Kids! See: https://www.vrg.org/family/memory_cards.php

photo from Freepik

By Chef Nancy Berkoff, EdD, RD

Red, yellow, green, pink, fresh, dried… There is a type and form of apple for everyone’s taste. Apples are wonderful eaten out-of-hand. To change up your apple snacking, shake on some chili, ginger, curry powder, or a spice-blend of your choosing. If you have a last-minute, “can you bring something” event, arrange thinly sliced green and red, tart and sweet varieties, on a serving platter, and sprinkle with spices.

When you have time to cook, you might like to try Apple Curry. Chop tart apples (such as Granny Smiths), onions, garlic, and chili or bell peppers and sauté with curry powder until soft. Add coconut milk, a bay leaf, and a splash of apple cider and maple syrup. Cover and allow to simmer until flavors are blended. Serve over rice, polenta, or your favorite cooked grain. Also, use as a wrap filling or blend and serve as a flavorful soup.

If you don’t have time to cook, create an Apple Salsa using firm apples (such as Delicious, Fuji, Gala, or Pink Lady), and combine with diced sweet onions, seeded fresh chilies, minced fresh cilantro, a splash of fresh lime or lemon juice, and ground white pepper.

Quick Applesauce requires equipment, but not much time. Core and peel apples, chop coarsely, place in a microwaveable bowl, cover, and microwave until soft. Place in a blender or food processor; add maple syrup or sweetener of choice, cinnamon, nutmeg, mace, and ginger; blend; and serve! Enjoy applesauce as a side dish or dessert, or use as a baking ingredient.

Finely chopped fresh apples can be added to hummus, your favorite sandwich spread, cooked grains, hot or cold cereals, and smoothies. Sliced apples, quickly sautéed in your vegan margarine or oil of choice and tossed with walnuts or almonds and dried fruit, can be used as a side dish, a grain or sweet potato topper, or the base for a dessert.

No time to bake a pie? Create Apple Pie Burritos by filling tortillas with sautéed apples, garnishing with chopped nuts and dried fruit. For an apple pie enchilada dessert casserole, preheat oven to 375 degrees, spray a baking dish with vegetable oil, and layer sautéed apples with shredded tortillas dusted with cinnamon and a sweetener. If desired, moisten with a small amount of apple cider. Top with dried cranberries and dried apples, dot with a small amount of margarine, cover, and bake until hot.