Photo by Julia Kuzenkov on Unsplash
Want to try making banana peels into edible food?
Try this recipe: https://getpocket.com/explore/item/don-t-waste-banana-peels-turn-them-into-tasty-vegan-pulled-pork?utm_source=pocket-newtab-en-us
And here’s a banana peel taco recipe: https://www.vrg.org/nutrition/vegan-zero-waste-recipe-ideas.pdf
Nothing beats a simple graphic to get the vegan message out! The Vegetarian Resource Group created My Vegan Plate to display on outreach tables at various events. If you live in the United States, you can request copies of this handout to distribute by emailing us at [email protected]
You can view the handout here: https://www.vrg.org/nutshell/MyVeganPlate.pdf
This same handout can also be read in Spanish here: https://www.vrg.org/images/miplatovegano.jpg
We also have a version you can print out for kids to color on: https://www.vrg.org/nutshell/MyVeganPlateCP.pdf
Donations towards this outreach are always appreciated: www.vrg.org/donate
Photo by Kaboompics.com
by Reed Mangels, PhD, RD
There have been many studies of vegetarian diets and the risk of having cardiovascular disease and of dying from cardiovascular disease. The term cardiovascular disease refers to conditions that affect the heart or blood vessels. These conditions can lead to events like heart attacks, strokes, and heart failure. For the past couple of years, I’ve worked with a group of investigators to systematically examine and compare relevant research on vegetarian (including vegan) diets and cardiovascular disease (1).
We did something called an umbrella review which provides an overall assessment of the information available on a specific topic. An umbrella review is an evaluation of systematic reviews. A systematic review summarizes the results of studies that have been done on a specific topic. There have been a number of systematic reviews on vegetarian diets and different aspects of cardiovascular disease. We critically examined systematic reviews that focused on the topic of vegetarian diets and cardiovascular disease. We evaluated systematic reviews that had been published since 2018.
Consistent with findings from other studies, we found that people eating vegetarian diets had a lower risk of having cardiovascular disease and of dying from cardiovascular disease compared to people not eating vegetarian diets. When we looked specifically at systematic reviews that included vegans, we found that vegans had lower blood pressure, lower LDL (bad) cholesterol and lower total cholesterol, lower triglycerides, and lower C-reactive protein (an indicator of inflammation). These studies were all studies of free-living vegetarians and vegans – people who had chosen to follow a vegetarian or vegan diet.
We also looked at studies where adults who were at risk for cardiovascular disease were assigned to either a vegan diet or a nonvegetarian diet. We found that, in these studies, there was a greater reduction in total and LDL cholesterol, and fasting glucose (blood sugar) in people following a vegan diet than was seen in the comparison group of people who were following a nonvegetarian diet.
Based on the results of our work, we concluded that clinicians (medical doctors and dietitians, for example) may consider recommending vegetarian/vegan diets to reduce risk factors for cardiovascular disease and to reduce the risk of having or dying from cardiovascular disease.
Reference:
To read more about cardiovascular disease and vegan/vegetarian diets see:
Heart Healthy Diets: The Vegetarian Way
Vegetarian Diet Reduces Risk of Cardiovascular Disease
Healthier Vegetarian Diets Are Associated with a Reduced Risk of Major Cardiovascular Events
Vegan Diet Improves Cardiovascular Health: Results of a Twins Study
This past September, I began my role as a VRG intern, which gave me many opportunities to engage with diverse kinds of information about veganism. Since I have been vegan for over 5 years, I already knew quite a bit about different aspects of veganism when starting my internship; however, this experience still provided me with new perspectives. Going into it, I wanted to improve my communication skills while also getting to learn more, and the things I did helped me with these goals.
One of the tasks I did was review other VRG interns’ data collection for nutrition information about different kinds of plant-based milk, while also compiling data myself for coconut milk. Through this, I was able to learn about how the diversity of options available for each type of plant-based milk varies greatly and about the overall nutritional differences between them. I also considered how various factors may impact a company’s decisions to label their products as “vegan” or indicate their plant-based nature in another way.
In addition, I contributed to the VRG’s restaurant guide and wrote blog postings. One of my articles was a review of a local Mexican food spot, in which I included my own thoughts on their dishes as well as what the rest of my family thought. Working on the restaurant guides showed me how the extent of variety in vegan food available across the U.S. is beyond what I had ever considered.
I value veganism for ethical reasons and for its environmental benefits, especially because I would like to pursue environmental science in the future, which is why I am grateful for the opportunity to be a VRG intern.
For more information about VRG internships, see https://www.vrg.org/student/index.php
To support VRG internships, donate at www.vrg.org/donate
photo from Matt & Nat
Here’s some American online shops offering various styles of non-leather briefcases:
Doshi briefcases for both men and women
Matt & Nat briefcases for men and women
Tough Traveler briefcases for men and women
By Jeanne Yacoubou, MS
In Parts 1 and 2 of our series on climate foods, The Vegetarian Resource Group introduced perennial vegetables and suggested general techniques to grow a perennial garden. In this article, we’ll help you select perennials that will most likely do well in your particular situation.
Beyond USDA hardiness zones: sunset climate zones
The USDA Plant Hardiness Zone Map is the standard way gardeners decide whether a certain species will do well in their yard. It is based on “the average annual extreme minimum winter temperature.” You determine your zone by zip code.
However, this method has limited usefulness because it’s only concerned about the temperature at which a plant could be killed by frost. It doesn’t consider all the factors involved in allowing a plant to thrive.
The Sunset Climate Zone system is a more robust measure to figure out if a plant species will do well in your yard. This rating takes into account:
Initially designed for gardeners on the West Coast, the Sunset system now covers the entire country.
When researching the best perennial vegetables for your yard, look for Sunset zone information to maximize your success. Eric Toensmeier’s book, Perennial Vegetables, on which the following recommendations are based, is an excellent source for Sunset information about uncommon perennials.
Best perennial vegetables for the Rocky Mountain states, northern plains, and Canada (USDA zones 1-3, Sunset zones 1, 44, 45)
It may be extremely cold and snowy for long periods, but herbaceous plants and roots do amazingly well snuggled under insulating snow. These are your best bets:
Best perennial vegetables for the mid-Atlantic, Northeast, and Midwest (USDA zones 4-7, Sunset zones 2-4, 6, 11, 32-43)
Most perennial vegetables are from tropical countries but grow well in regions that typically have cold – but not frigid – periods in winter. Adding a thick (6-12 in.) layer of mulch around the base of plants helps protect them during cold spells in these relatively temperate areas.
Alternatively, growing perennials as annuals will maintain their productivity over the years. For instance, you can store edible roots or tubers in a cool (35-500F), dark basement or garage just like you do with potatoes. Take cuttings from herbaceous plants and keep them inside as houseplants over the winter, returning them outside in spring. Place them next to a window or under full-spectrum lights.
For plants that are very delicate, such as chaya, you may permanently grow them in a container that you place outside during the spring and summer but bring inside for the winter.
Lastly, for perennial trees and woody shrubs with edible leaves whose above-ground parts die after the first frost but where the ground won’t freeze, they will resprout new growth the following spring. These species – referred to as dieback perennials – include chaya, katuk, moringa, and cranberry and edible hibiscus.
For gardeners in this area of the country, the following tables list the perennials that can be grown as annuals.
Species that can overwinter inside from cuttings:
Species that can overwinter indoors as tubers:
Perennial vegetables that can be started from seed as annuals:
For more information on methods used to grow perennials in cold regions, see the books Palms Won’t Grow Here and Other Myths by David Francko and Hot Plants for Cool Climates by Dennis Schrader and Susan A. Roth.
Best perennial vegetables for the hot and humid Southeast (USDA zones 8-9 and Sunset zones 26-28, 31)
Having originated from tropical regions, most perennials thrive in the Southeast. Bananas and chayote are prime examples. You could also cultivate yams, katuk, and perennial beans as dieback perennials. Growing taro in this area is easy.
Best perennial vegetables for the hot and arid Southwest (USDA zones 8-10 and Sunset zones 10, 12, 13, 29, 30)
Like the Southeast, the Southwest U.S. is ideal for growing most perennial vegetables. Moringa trees and chaya shrubs are perfect candidates for dieback perennials because of their edible leaves, joining the spineless nopale cactus frequently grown in gardens of this region. The drought-loving, 7-year lima bean is one of several perennial beans that thrives here. Several species of fruiting cacti, as well as pomegranates and mesquite, round out perennial gardens in the Southwest.
Key takeaways on perennial vegetable selection
Of the 100+ perennial vegetable species, there are sure to be several that can thrive under almost any climatic condition. Some others may be adapted to zones when grown as annuals or dieback perennials. To determine which would be best suited for your garden, research your options before planting.
Photo by Rissa Miller
Surprise your guests with fancy mocktails this Thanksgiving! Previously the Journal featured an article titled “Non-Alcoholic Thirst Quenchers,” by Mikiel Peratino. Mikiel is a former assistant manager and bartender at Great Sage vegan restaurant in Maryland. Enjoy recipes for Strawberry Fauxjito; Virgin Piña Colada; Warm Golden Pumpkin; Black Rose Mule; Watermelon Cooler; S’mores Mudslide; Virgin Cucumber Basil Gimlet; and Butterfly Margarita. These drinks look absolutely gorgeous and will bring a smile to your face!
Read the entire article here: https://www.vrg.org/journal/vj2020issue3/2020_issue3_thirst_quenchers.php
To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php
The Vegetarian Resource Group continues to be very busy on a daily basis. Below are some examples of successes and activities. Your support is greatly appreciated! You can donate to VRG at vrg.org/donate
Here’s a sampling of some of our accomplishments and outreach:
This is just a small sampling of what we are doing at VRG every day. Thank you so much! We couldn’t do this without your support.
You can donate directly to The VRG at www.vrg.org/donate
You can also mail donations to The Vegetarian Resource Group, PO Box 1463, Baltimore, MD 21203 or call in your donation to (410) 366-8343 Monday through Friday 9am to 5pm EST.
citrus photo from Freepik
Chef Nancy Berkoff, EdD, RD, shares some ideas on how to easily add citrus to your menu. For example, you can add citrus into your cooking liquid when preparing dishes or instead of salt squeeze some citrus on top of your dish. Also use citrus for a marinade or as a base for salad dressing. To learn more about incorporating citrus into your meals see: https://www.vrg.org/journal/vj2006issue1/2006_issue1_tips.php
Subscribe to Vegan Journal in the USA only by visiting https://www.vrg.org/member/2013sv.php
When American Thanksgiving became an official national holiday in 1863, vegetarians were already upset with the meat-based menu. The holiday’s newly elevated status only increased the objections, but the vegetarians didn’t just complain they got to work changing the meal. By the late 19th century, vegetarians were well on the way to inventing their own distinctive Thanksgiving menu centered around a plant-based roast.
Join Seth Tibbott, who invented Tofurky a century later in 1995, and vegan news columnist, Avery Yale Kamila, as they explore the history of vegetarian Thanksgiving and the evolution of plant-based, celebratory roasts. They will also share vegetarian turkey recipes from the late 19th century and early 20th century.
RSVP for this event here: https://givebutter.com/Talking-Veggie-Turkey
Join The VRG with $35 via our subscription form, and receive the Vegan Journal for two years and a copy of Simply Vegan!
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.
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