The contents of this email, our website, and our other publications, including The
Vegetarian 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.
After completing my MSc thesis about Healthy and Sustainable Diets, I decided to apply for an internship position at The Vegetarian Resource Group for my required Masters internship, hoping to continue researching topics related to plant-based diets, vegetarianism, and sustainability. Although this internship was not concentrated on scientific research, I was lucky to work on two interesting research projects. The first one was related to sustainability, and the second one consisted of an evaluation of knowledge and dietary patterns of Latin American vegans.
I worked for approximately one month with Jeanne
Yacoubou, MS, the VRG Research Director, to find out about and to compare the
global methane emissions of rice and meat production. I enjoyed this project
because besides reviewing scientific literature, I was having an experience
with investigative reporting by contacting scientists to interview them about
their most recent data.
During that month, I provided Jeanne with
information. I learned that atmospheric methane has increased by more than 2.5
times since 1750, due to livestock production, rice cultivation, fossil fuels
usage, and the increasing global temperatures. According to a global methane
emissions’ estimate of 2017, livestock farming emissions accounted for 4 times
the methane emissions produced through rice cultivation. Although in the end,
my university did not approve this project (to use for my nutrition credit) it
was very exciting and interestingly challenging.
After this, I had the opportunity to work with
Reed Mangels, PhD, RD, the VRG Nutrition Advisor. Working with her was like
getting back in contact with the warmness I had left in Mexico when I moved to the Netherlands to
study.
The common topic of my projects was Latin
American vegan foods high in calcium and
low or moderate in oxalate content, a substance that impedes calcium
absorption. First, I explored the gastronomy of Latin American countries to
identify (traditional vegan) foods high in calcium. Then, I evaluated calcium
information for vegans available on different internet sources. I constructed a
rubric to evaluate 100 Latin American websites, 50 websites in English geared
towards Latin Americans, and 30 Latin American governmental entities. Lastly, I
surveyed Latin Americans to find out about their knowledge and dietary
practices regarding vegan foods high in calcium.
After I finalized evaluating websites and
governmental entities geared for Latin American vegans regarding calcium on the
vegan diet, I realized how essential VRG activism is. Few sites had accurate
information on this topic. Also, results from the application of an
internet-based survey indicated an information gap regarding good vegan calcium
sources, at least among most of the Latin American participants from this
survey.
Working as an intern at The VRG helped me to
experience a high degree of independence and freedom to write blog-postings and
to apply my knowledge on research methodology. I also experienced a different
writing style I had not used at the university – one more related to the arts
than to the academic or scientific writing style. It is funny to compare my
first blog-posting draft, to my final outputs and notice how I evolved from
having a very boring style, to a very enthusiastic one. I hope not too much!
I am very grateful to The VRG, for allowing me to work with them and to
develop research projects. Now I am more convinced about continuing the
promotion of vegetarianism and plant-based diets to improve our lives, as well
the lives of other sentient beings, and our world.
The contents of this posting, our website, and our other
publications, including Vegetarian 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.
Due to the generosity of an
anonymous donor, The Vegetarian Resource Group each year will award $20,000 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. Entries may only be sent by students
graduating from high school in spring 2021. Deadline is February
20, 2021. 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.
Masa harina, a flour and dough made from ground maize, is essential to Latin American cuisine. It can be found in tortillas, pupusas, tamales, gorditas, and many more staple dishes from North and South America. For vegans, there are also tons of ways to make use of this great versatile ingredient.
Beginning with corn tortillas, dry masa harina should be paired with water to be shaped and cooked. The general ratio is 1 cup of water for every cup of masa harina, with half a teaspoon of salt as well.
Once corn tortillas are made they can be used for many vegan recipes including bean tacos, vegetable fajita tacos, or meat substitute tacos.
Besides tortillas, another great use of masa harina is for tamales. Here is a list of 18 vegan tamales recipes provided by Dora’s Table:https://dorastable.com/18-easy-vegan-tamales/. These include fillings like red chili jackfruit, black beans with sweet potato, and cactus. However, tamales can also be made for dessert, with fillings such as pineapple and strawberries.
Moving on from tamales, gorditas, and sopes are two Mexican dishes that can be made with a couple of ingredients in addition to masa harina. Here is a recipe for both from Mexican Made Meatless: https://mexicanmademeatless.com/how-to-make-sopes-and-gorditas/.
For vegans interested in purchasing masa harina, one great option is Bob’s Red Mill Masa Harina, which can be purchased online or at a local grocery store. Additionally, the internet is full of recipes using masa harina, providing free inspiration for those looking!
Thanks to Anayeli Camacho for providing recipe information used in this post.
NOTE FROM THE EDITOR: Masa Harina is a flavorful flour made from nixtamalized corn (corn soaked in lime water).For more information on this and other traditional Latin American vegan foods high in calcium, see: https://www.vrg.org/nutrition/foods_calcium.htm
Latin American gastronomy is the result of traditional
indigenous cuisine enriched by ingredients that Spaniards, Africans,
Portuguese, French, and people from other cultures brought on their arrival to
Latin America. The diet of indigenous people used to be rich in plant foods
with moderate quantities of insects, fish, and meat. They did not use to
consume milk, cheese, or other dairy products, yet they were apparently able to
get enough calcium from their diets.
An interesting ingredient from Mexico is cactus or nopal (as it is called in Spanish) and it is used raw or cooked in many Mexican dishes. Some people might not like it because of its slimy texture; however, it is very nutritious due to its fiber, vitamin C and manganese content, in addition to its calcium content.
In some parts of
Latin America, ingredients that used to be popular in the indigenous cuisine
have lost popularity in younger generations. However, governmental
organizations and entrepreneurs are bringing them back because of their
valuable nutritional properties.
In the case of Colombia, stinging nettles were introduced with the arrival of the Spaniards. Nowadays, they are not as popular as they once were, but they are still used in salads, quiches, soups, or stews. Due to their contribution of protein, calcium, and other important nutrients, entrepreneurs are reintroducing them in traditional products such as empanadas. In order not to cause irritation when handling them, they should be cut from the stems closest to the ground, avoiding contact with the leaves. Later, they should be cooked in boiling water with salt so that acetylcholine, the element that produces itching, is deactivated.
Cochayuyo is another traditional ingredient from Chile that has lost popularity in younger generations. This alga was commonly used in many Chilean indigenous dishes, and it only grows on the coasts of Chile and New Zealand. Its name means “sea turnip” in Quechua, the language of the group of indigenous people who settled in the Andes Mountains and occupied the area of Argentina, Bolivia, Colombia, Ecuador, Peru, and Chile. Since it is also a good source of iodine, iron, magnesium, and antioxidants, the government of Chile is trying to bring it back to the tables of Chilean families and is promoting it as a super food.
During these hard times, please support vegan restaurants by ordering directly. For veggie restaurants around the USA and Canada, see: https://www.vrg.org/restaurant/index.php
Meaty Baked Ziti from V’s Diner in Orlando, Florida
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):
Georgetown Liquor Company, 5501
Airport West S., Ste. B, Seattle, WA 98108
Enjoy vegan pub grub
and booze to-go. Their menu includes sandwiches, salads, a large selection of
beer and a HUGE selection of cocktails.
Le Mariachi, 26 Rue Bélanger,
Montreal, QC H2S 1C8 Canada
Inspired by Mexican
street food in California, Le Mariachi offers delicious vegan Mexican food
ranging from tacos, to chilaquiles to churros.
Pho Vegan Asian Cuisine, 329 E.
Bidwell St., Folsom CA 95630
Huge menu of 100%
vegan interpretations of classic Asian dishes including appetizers, soups,
noodles, rice plates, desserts, and drinks. Gluten-free and Oil free menu items
are also available.
Phyto’s Vegan Eats, 1025 South 1st
St., Las Vegas, NV 89101
100% Vegan Hot Dog
Cart. No permanent location yet, but they do pop-up events at various locations
through the Las Vegas area. The menu consists of four signature Hot Dogs
(Crispy Cowboy, El Guey, Kimchi Kool, and Chili Cheese) and a large variety of
“build your own” options. The build your own options vary for each pop-up;
check Instagram for updates. Everything sounds unique and delicious.
Plant Based Papi, 1412 SE Morrison
St., Portland, OR 97214
The menu changes
daily, but the core comfort food offerings include truffle mac and cheese
tacos, crispy buffalo “chicken” quesadillas, and roasted jackfruit chili cheese
fries. The chef does not use faux meats, rather Jackfruit, chanterelle
mushrooms, and banana blossoms are used instead.
PLANTA Cocina, 10 Temperance St.,
Toronto, ON M5H 1Y4 Canada
PLANTA Cocina is a
plant-based restaurant in Toronto’s Financial District that offers
Mexican-inspired cuisine, including loaded nachos, five types of vegan tacos,
tamales, and salads! Reviewers especially enjoyed their vegan chorizo,
empanada, and tres leches cake.
Simple Bliss Vegan Café, 2540 Lake
Tahoe, South Lake Tahoe, CA 96150
Simple Bliss, makes
a delicious and nutritious stop for breakfast, lunch, dinner, or a snack.
Breakfast bowls – made of either rice, muesli, or fruit – are served all day
long. Pastries, such as bonbons or donuts, are gluten-free, soy-free, and made
in-house. Lunch and dinner include tacos, nachos, soups, and salads. Or, in the
mood for something lighter? Try a house-made drink, such as the popular Maca
Latte or the Banana Cream Pie Smoothie!
V’s Diner, 5601 Edgewater Dr., Orlando,
FL32810
V’s Diner serves
classic American comfort foods out of a food truck at A Sound Garden. Dishes
such as seitan hamburgers and fake “animal” French fries give vegetarians
access to wallet-friendly American dishes. They also constantly update their
menu, adding dishes like vegan popcorn chicken to constantly keep the food they
serve fresh and exciting.
Veggz Café, 32 W. Michigan Ave.,
Battle Creek, MI 49017
Small counter
service eatery offering curbside pickup and carry-out. The Café has no kitchen,
so food is prepared at a commissary kitchen and brought to the counter for
sale. Menus change daily. A favorite menu item is the vegan macaroni and cheese
but the eatery also offers house-made soups, paninis, quiche, and patty melts
made with Beyond Burger meat substitute.
Chilies can be roasted,
ground, stuffed, or used as toppings, but they always add to a dish in one way
or another. This remains true for chilies used in vegan recipes, whether it be
in a red salsa, salad, or any other dish.
There is also a wide variety of chili
types, and while some are often served stuffed, others are more commonly used
cooked and ground. Here is one example of how to use jalapeño peppers in a
vegan dish:
Chilies Stuffed with Beans
(4 servings)
Recipe provided by Odette Olivares Sanchez, VRG Intern
Ingredients:
4
jalapeño peppers, with veins removed (without seeds)
1/2
onion, sliced
2
cups water
3
Tablespoons of vinegar
2
cups of refried beans
1
cup of cooked and seasoned brown rice
1
Laurel leaf (bay leaf)
Vegan
shredded cheese to taste
Salt to taste
Recipe instructions:
Fry
chilies and onions for 5 minutes. Later, add water and vinegar. Add Bay leaf
and salt to taste. Boil everything until it softens.
Mix beans and rice and set aside.
Once chilies are ready, drain and fill
them with the mixture of beans and rice. Serve with onions used to cook the chilies and
sprinkle with vegan cheese.
Meanwhile, this recipe from Dora’s Table
makes use of chile chilhuacle negro, chile chilhuacle rojo, chile Mulato, and
chile Pasilla in order to pull off a great vegan Oxacan mole negro!
Here are some more great
vegan recipes that include chilies!
When using chilies it is
important, however, to pay attention to the recipe to make sure that the
planned flavor comes through! Many recipes require cutting out the seeds of
dried or fresh chilies prior to grinding or chopping.
The next time you’re near
Harrisburg, PA, be sure to drop by Ward of Health located in the Broad Street
Market. You can pick-up meals or have them delivered. They also do catering.
Sample menu items include WOH Mein! It’s their version of the
traditional Asian dish that includes Yellow Squash, Zucchini, a rainbow of Bell
Peppers, Red Onions, and Rice Noodles dunked in a perfectly-seasoned Mineral
Broth. This dish is spicy. They also serve Shroomsteak, which is a sandwich packed
with thinly sliced Portabella Mushrooms, Red Onions, a garden of Bell Peppers,
Plant-based Cheddar Cheese Sauce, and Cashew Queso Sauce served in between an
Amoroso’s roll.
Doesn’t vegan pizza and calzones
sound like the perfect comfort food during a pandemic? Debra Daniels-Zeller’s Vegetarian Journal article “Dairy-Free
Pizza & Calzones” serves up these delicious recipes that you can prepare in
your own home:
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
Sign up for our newsletter to receive recipes, ingredient information, reviews of new products, announcements of new books, free samples of products, and other VRG materials.
