According to CNN, “The company said Monday that it will test the new plant-based burger in key markets next year. After testing a plant-based burger in some international markets, “we have created a delicious burger that will be the first menu option in a plant-based platform,” said Ian Borden, president of McDonald’s (MCD) International. He added that the McPlant line could eventually include plant-based chicken and breakfast sandwiches, too.” For more info, see https://www.cnn.com/2020/11/09/business/mcdonalds-chicken-sandwich-delivery/index.html

For information on other quick service chains, go to https://www.vrg.org/fastfoodinfo.php

You can now read the latest issue of Vegetarian Journal on Kindle. Some of the articles in this issue include Heavy Lifting (a wide variety of vegan sweet and savory dips, gravy, and sauces for winter); You Don’t Know Jack (creative jackfruit recipes); Nutrition Hotline: Vegan Food During Hospitalization; Scientific Updates; Product Reviews; Harris Poll Results: How Many Vegans and Vegetarians in the USA; VRG’s 2020 Scholarship Contest Winners; and More!

You can subscribe to the Kindle version of Vegetarian Journal in the USA and United Kingdom. In the USA, visit: https://www.amazon.com/dp/B07LBY2Y7K/ref=sr_1_1?ie=UTF8&qid=1544727482&sr=8-1&keywords=B07LBY2Y7K In the United Kingdom, visit: https://www.amazon.co.uk/dp/B07LBY2Y7K/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1544731957&sr=8-1&keywords=B07LBY2Y7K

By Lucia Rivera, VRG Intern

During the virtual 2020 Food & Nutrition Conference & Expo, food policy and public health experts Alana Davidson and Marsha Spence spoke to the issue of food insecurity among college students in their session “Failing to Make the Grade: Food Insecurity on College Campuses.” The goal of this session was to “educate RDNs about the current literature on food insecurity prevalence and its effects on academics, provide examples of programs on college campuses to improve food security, and explain SNAP rules for students and how to increase SNAP participation among this vulnerable demographic.”

     The speakers began by discussing “Food Insecurity Rates Among College Students in the US” and highlighting the most at-risk groups among college students. “While there are no national data on how many students are food insecure, campuses and states have been publishing shocking research on this issue over the last few years. For example, a recent study of 86,000 students found 48% of students surveyed reported food insecurity,” the speakers explained in their abstract for the session. More specifically, however there are higher rates of food insecurity among students at 2-year colleges than at 4-year colleges. Furthermore, students who are Black, are Latinx, are single parents, have a disability, are part of sexual or gender minorities, are from low income backgrounds, are first generation college students, are at low wage jobs, or are foster kids are more likely to be food insecure.

     According to the speakers, coping strategies for food insecurity such as buying the cheapest food, skipping meals, not paying bills, not purchasing school supplies or medicine, and couch surfing are ineffective ways for college students to address this problem. Instead, the speakers provided several solutions that can be implemented to address food insecurity on college campuses, including food pantries; food apps; gleaning and repackaging food; having edible walkways and campus gardens; educating faculty, staff, and students about food insecurity and available resources; and more.

     Additionally, the Supplemental Nutrition Assistance Program (SNAP) is being severely underutilized by college students, argued the speakers, as “the Government Accountability Office also released a 2018 report that estimated two million students were eligible for Supplemental Nutrition Assistance Program (SNAP) but did not receive benefits.” There are many eligibility requirements that students must meet to qualify for SNAP, which are updated every four years through the Farm Bill. For example, if a student lives on campus and has a meal plan, they are not eligible for SNAP. Students must also attend school more than half-time and have specific living arrangements.

     Davidson and Spence believe that outreach and initiatives to educate students on SNAP and their potential eligibility is critical to solving food instability among college students. This includes working with the Department of Higher Education and Department of Children and Families to destigmatize SNAP and dispel common confusion about SNAP eligibility.

     Unfortunately, the speakers predicted the current pandemic will worsen food insecurity among college students, especially since federal legislation does not really address college food insecurity during the pandemic and many students had their work hours reduced. Despite this, the speakers concluded the session by emphasizing the work still needed to be done to address this national issue and the way that SNAP can help do so.

For vegan SNAP menus and recipes, see

https://www.vrg.org/nutrition/snap-weekly.php
https://www.vrg.org/nutrition/snap-shopping-list.php
https://www.vrg.org/journal/vj2020issue2/2020_issue2_vegan_menus.php

The Vegetarian Resource Group is a vegan activist non-profit organization that does outreach all-year-long. For example, VRG responds to the public’s questions every day and sends literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, offices, etc. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly or quarterly donor to The Vegetarian Resource Group.

During these challenging times, thanks so much for your support. You can donate online here: vrg.org/donate

By Reed Mangels, PhD, RD

From non-dairy milks and cheese to unchicken to burgers that taste like meat, the food industry is capitalizing on the public’s interest in vegan and plant-based foods. There’s a huge market for processed vegan foods. In July 2019, the U.S. total plant-based market value was estimated to be $4.5 billion.¹ The same study found that retail sales of plant-based foods grew 11 percent in the past year. ¹ “Plant-based” is often a vague term. In this study, it apparently referred to vegan and vegetarian products although most product categories appear to be vegan.

     Vegan or plant-based foods are often promoted as healthy, as “cleaner” than animal -based foods, and as a way of eating a purer diet. Others, however, are calling for avoiding vegan processed foods, saying that they are “Frankenfoods” and that they violate Mother Nature.

     Is there a middle ground? Are processed foods the miracle foods that some claim or a sure path to nutritional ruin? Stay with us as we explore these and other issues.

     For starters, there is the question of just what is a processed food? The UK’s National Health Service provides this definition²: “A processed food is any food that has been altered in some way during preparation. Food processing can be as basic as freezing, canning, baking, or drying.” The Academy of Nutrition & Dietetics³ echoes and amplifies this definition saying that processed food “includes food that has been cooked, canned, frozen, packaged or changed in nutritional composition with fortifying, preserving or preparing in different ways.” So, anything from cooked dried beans to a veggie burger containing heme produced with genetic engineering to a vegan dessert with 2 dozen ingredients (most unpronounceable) is considered a processed food.

     The Academy of Nutrition & Dietetics proposes a classification system ranging from minimally processed foods to heavily processed foods.³ Minimally processed foods could include a bag of chopped vegetables or roasted nuts. It’s clear what the ingredients are in these foods. Heavily processed (also called highly processed or ultra-processed) foods undergo several processing steps, contain multiple ingredients, and may contain artificial colors and flavors and preservatives. Examples of heavily processed foods include some crackers, some breakfast cereals, frozen dinners, and meat analogs. We’ll focus on heavily processed foods in this article.

Concerns with Heavily Processed Foods

If you read the nutrition facts label on many vegan heavily processed foods you’ll notice that not uncommonly they contain a lot of fat, sodium, sugar, calories, and sometimes saturated fat. Often, they are as high or higher in these substances than similar non-vegan heavily processed foods. Take frozen pizza for example. A serving (5-ounces) of a popular vegan “pepperoni” pizza has 410 calories, 17 grams of fat, 7 grams of saturated fat, and 830 milligrams of sodium. The same serving size of non-vegan frozen pepperoni pizza has 375 calories, 19 grams of fat, 9 grams of saturated fat, and 912 milligrams of sodium. Neither of these could be classified as a food to eat every day. Or consider a vegan frozen dessert. A 2/3-cup serving has 340 calories, 29 grams of added sugar, and 13 grams of saturated fat. Surprise – a similar dairy-based product has the same amount of calories and saturated fat and slightly less added sugar. Vegan does not necessarily mean healthy.

     One issue to consider is that heavily processed vegan foods used to be occasional treats. They were expensive, harder to find, and, honestly, some just didn’t taste that good. Thanks to demand, there are so many more vegan processed foods available and many of them skillfully use salt, sugar, and fat to make them highly palatable. Walk into almost any supermarket and you’ll find a selection of heavily processed vegan foods.

     This is not necessarily a bad thing. It’s great to have options when you’re looking for a quick meal that tastes like a well-remembered non-vegan convenience food. The problem comes when these foods consistently replace the legumes, whole grains, vegetables, and fruits that are the mainstays of a healthy vegan diet.

     While prices have gone down over the past twenty years, heavily processed vegan foods frequently cost more than it would cost to make a similar food at home. Some may feel that the time savings is worth the cost. Others may opt to use less processed foods like canned beans, pre-cut vegetables, and quick-cooking pasta that cost less but still save time.

     Food manufacturers have products to sell. They may promote heavily processed foods labeled as “plant-based” or vegan as healthy choices. For instance, the ads may say, “eat freely,” implying that you don’t need to consider the sodium, sugar, calories, or fat in this vegan product. They may make it seem that these foods are what you need to be a healthy vegan. Watch for label phrases like “high protein,” “hearty” or “for meat lovers.” There are plenty of hearty sources of protein and calories for vegans that are minimally processed.

     Some heavily processed vegan foods may use new techniques or ingredients. These processes or modifications don’t have a track record of being consumed by humans. Is this a problem? It’s too soon to know for sure. While many new ingredients enter the food stream without incident, others are recognized as being problematic at some point. You may remember Olestra which was marketed as a fat substitute in the 1990s. Once side effects like diarrhea and malabsorption of some vitamins were reported, Olestra’s popularity declined⁴ and today, it is banned by some countries.

Benefits of Heavily Processed Foods

Heavily processed vegan foods have some attractive features. If you don’t know how to cook, have a disability, or don’t have a lot of time or energy, these products often require very little effort – reheat in the microwave or oven or on the stove top. That’s a big advantage for those who don’t have cooking skills or who have limited mobility. Results are predictable – a frozen pizza will taste like a frozen pizza. It’s not like following a recipe where you don’t have the ingredients the recipe calls for or don’t really understand the directions.

     For those with limited cooking facilities, perhaps only having access to a microwave, heavily processed foods make it possible to eat a meal that could be better nutritionally than fast food or snack foods that don’t require any cooking.

     When you’re traveling, heavily processed foods can make it easy to have a decent meal, especially if you look for products based on whole grains, vegetables, and legumes. You might even find a lower sodium product. Frozen vegan burritos and canned soups have been comforting foods when I’m in a motel room with no easy access to other options.

     Some of the ingredients on the long ingredient lists that accompany heavily processed foods may be vitamins and minerals that are added to the foods. Nutrients like vitamin D, vitamin B12, and possibly calcium and iron can be low in vegan diets. Choosing foods fortified with these nutrients is an alternative that some vegans choose in place of using a vitamin-mineral supplement.

     For new vegans, processed foods often replace familiar non-vegan foods. Want something cold and sweet? Vegan frozen desserts, while not necessarily healthier than their dairy-based counterparts, can help to ease the transition to a vegan diet. And, if you’re trying not to stand out as a vegan, eating a veggie burger or a sandwich of vegan deli slices can help.

     Based on our limited observations, heavily processed vegan foods seem more likely to use organic ingredients than similar animal-based products.

Practical Approaches

There are several approaches that you might choose when considering whether or not to use heavily processed vegan foods. Each of these has positives and negatives.

• You might opt to never use these foods.

Positives: You’ll avoid foods known to be full of sodium, fat, saturated fat, and sugar. It’s likely your food costs will be lower. Potentially you’ll have less packaging to dispose of. Avoiding these foods could be the incentive you need to expand your cooking skills.

Negatives: You may spend more time on food preparation, depending on which foods you choose to replace heavily processed foods.

• You could choose to use these foods occasionally being aware of which ones are better choices.

Positives: You can opt to use heavily processed foods selectively – when you’re in a time crunch or in a situation where there aren’t other options. You’ll become more aware of what you’re eating when you check labels for healthier options.

Negatives: Most of the time you may be spending more time on food preparation, similar to the person who never uses heavily processed foods. You’ll need to do some research to identify better choices.

• You might decide to use these foods fairly often but combine them with healthier foods. For example, instead of eating two vegan burgers, eat one burger with a salad and a sweet potato.

Positives: You’re likely to spend less time on food preparation while still eating some easy-to-prepare less processed foods. You don’t have to know how or be able to cook.

Negatives: Food costs are likely to be higher than for those using fewer heavily processed foods. Although you’re reducing the amount of sodium, fat, and other nutritional concerns that you’re eating, you can’t control this as much as you can if you eat fewer heavily processed foods.

Depending on your situation, you might move between all these options and that doesn’t mean that you’re doing something wrong. Food choices are driven by many factors and there are many ways to have a healthy vegan diet.

Alternatives to Heavily Processed Food

Since our earliest days, The Vegetarian Resource Group has promoted quick-and-easy meals. Many of our books feature simple recipes, relying on basic techniques and unprocessed foods. Our website has a wealth of ideas for simple meals.

     Fresh fruits and vegetables can be extremely easy to prepare. Just wash them and take a bite. If you prefer to cook vegetables, you can easily sauté them in a little oil or water or steam them in the microwave.

     Canned beans (rinsed to remove some of the sodium they’re processed with) can be seasoned and rolled in a tortilla or mashed with a fork for an easy bean dip.  Potatoes and sweet potatoes can be baked or microwaved and topped with canned beans or nut butter.

     Look for processed foods with only a few ingredients – a veggie burger made with grains, mushrooms, and nuts, for example or a frozen entrée featuring brown rice, vegetables, and beans.

The Food Industry

There are many companies and restaurants producing healthy whole vegan foods. We hope that people will buy these products and support these establishments. As a consumer, you can let companies and restaurants know when you like their products. Write reviews, send in comments, and share your compliments with them. If you’re concerned about the nutritional quality of a processed vegan food, contact the company and let them know that you would be more likely to purchase the product if it had less sugar, sodium, fat, or saturated fat or had more whole food ingredients.

Conclusions

Ultimately the choice to use, limit, or avoid heavily processed foods is up to you. We have many options available to us. Consider your health, your budget, and other factors, as you decide which foods to purchase. 

References

¹ Simon M. U.S. Plant-based retail market worth $4.5 billion, growing at 5x total food sales. Plant Based Foods Association. 2019.  https://plantbasedfoods.org/2019-data-plant-based-market/

² National Health Service. Eating processed foods. 2020. https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/

³ Academy of Nutrition and Dietetics. Processed foods: what’s OK and what to avoid. 2019. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid

⁴ Center for Science in the Public Interest. Olestra. https://cspinet.org/topics/olestra

By Lucia Rivera, VRG Intern

Vegan advocacy comes in many forms for Dilip Barman, a twenty-year vegan himself. For over 20 years Barman has worked with the Triangle Vegetarian Society, based in North Carolina. “I’ve been a vegan advocate for a long time. What interested me in vegan activism, was just helping to get the word out. But the nice thing about veganism is it’s appealing on so many levels. It’s, as you know, good for the environment, the best thing you can do for the environment,” Barman said.

     One of the biggest projects Barman helps lead as president of the Triangle Vegetarian Society is the largest vegan Thanksgiving dinner in the United States. “During the pandemic, I’m ramping up for our big event. We host the country’s biggest vegetarian Thanksgiving. So we’re recrafting it for takeout. But normally, you know, we have Thanksgiving, which keeps me very busy in November and late October. We used to sell out the restaurant in less than two minutes,” Barman said.

     In addition to the big Thanksgiving dinner and other potlucks, Dilip maintains a social media account and sends out a newsletter for the Triangle Vegetarian Society. The pandemic has also impacted the way that Dilip does vegan advocacy and education as a Food for Life instructor, as healthy eating plays an important role during a health crisis. “[At] Food for Life we’re evidence based and so we can’t promise that if you become vegan, or whole food plant-based, you won’t get COVID. But something like 94% of the fatalities, people who’ve died of COVID have had underlying conditions like diabetes, or heart disease or cancer, and obesity, and every single one of these can be largely prevented, managed, reversed perhaps with the whole plant-based diet,” Barman said. “We can’t promise you won’t get it. But if you are whole food plant-based, the chances of you dying from it or having terrible outcomes are greatly diminished. And so that’s one thing we’ve been doing to address COVID.”

     Barman became a Food For Life instructor after the local instructor in his area retired and Barman’s wife suggested he apply. After submitting cooking videos and demonstrating he was qualified for the job, Dilip was accepted and now “loves” being a Food for Life instructor and teaching groups of around 15 about whole food plant-based eating. Being part of this program has helped him change his own perspective on veganism. “I was a vegan, [but] I wasn’t whole food plant-based and I wasn’t necessarily healthy. It’s funny, when I’d go grocery shopping, I’d always pick up a bag of potato chips, or corn chips or something. And my wife pointed out before I even became an instructor, this is just empty calories, this junk food, ‘why are you buying it?’ And I tell my students the same thing. So I stopped,” Barman said. “Two big impacts [from working with Food for Life] is that I do some cool activism in the schools and I started a healthy snack program, which has been really exciting. And it’s impacted K-4 directly and indirectly, fifth through eighth graders, and the nutrition education director of a school.”

     As part of Food for Life, Dilip also is involved with the So Many Cooks in the Kitchen show, which is aired by the Plant Based Network. “It’s really neat, because I’m the orchestrator and it’s really fun just kind of organizing all of us. And so, Food for Life is one of the only groups that I’m super, super comfortable with. What I like about it is we’re all so good. We all have different ways of teaching and we’re all super knowledgeable, by definition, the way Physicians Committee selects us. I love it and I love the fact that we reach people all over the world. And I love that we’re putting together all these recipes. I love that we have a kids program.”

     Beyond the So Many Cooks in the Kitchen kids program, Dilip works with children in other ways. However, he noted, educating kids on vegan diets differs from his work with adults. “You really have to be careful. when I go into the schools, and even in our kids class Physicians Committee has a Food for Life kids class. With kids, we don’t pass value. What I do in my classes is, I say, ‘I know something about nutrition, but I’m going to share with you ways that I know that are healthy eating, but always ask your parents what’s the best thing because I don’t know you as well as your parents,’” Barman said. He also runs the Healthy Snack Program, influenced by his work as a Food for Life instructor, which funds healthy eating in schools where there are often kids facing food insecurity.

     Dilip also was Executive Producer for the documentary Code Blue, and regularly writes for local papers and magazines about vegan eating. He also is the North American Representative for the International Vegetarian Union. Although he balances his time through so many varying causes and programs, Dilip finds that it all comes down to teaching others. “One way [all my jobs intersect] is through my daughter, because she’s a sixth grader, and we homeschool. She’s my priority and where I spend most of my time. And she’s, in many ways, more ethical vegan than I am. She’s really neat. So I guess it all comes together really in teaching her and teaching other people. I love teaching.”

      For those who are not yet vegan, but want to develop a healthier vegan diet, Barman expresses the need for good education. “If you’re not a vegan, I’d encourage people to find out about it. Read any number of books, read the VRG [Vegetarian Resource Group] Vegetarian Journal, which is an excellent vegan magazine, and join the Plant Based Network, watch So Many Cooks in the Kitchen. Take a Food for Life Class, there’s so much so much good information out there. So find out about it, and try to improve your diet. Understand that most doctors don’t know much about this, but take charge of your own health and eat more plants,” Barman said.

     On the other hand, Barman expressed the importance of gentle vegan advocacy, and meeting people where they are. “If you are a vegan, try to be a better role model. I would encourage people, if you’re vegan, to also focus on being a healthy vegan and consider moving, you know, a little bit closer to whole food plant-based, which means eating foods with minimal processing, that looks more or less the way Mother Nature grew it,” Barman said. “Consider moving more towards a whole food plant-based diet, limiting your fat and maximizing your fiber. So that you’re a good role model, so you live for a long time, and so that you’re healthy.”

For more information about The Triangle Vegetarian Society, see: https://www.trianglevegsociety.org/

By Julia Stanitski, VRG Intern

Are you a teenager and worried about going vegan? When changing your diet, it can be really tough dealing with the stresses of school, parents, and friends. Here are some common questions that, as a teen, you may have about transitioning to eating vegan. I’ll be answering them personally, from my own experience, as I became vegan at 17.

My parents don’t agree with me going vegan. How do I deal with this?

• Sometimes, we wish our parents were more supportive of our diet change. It can be hard for them to understand why you are going vegan, as they may not even know what it means! If you have eaten meat, dairy, and/or eggs for your entire life, suddenly not eating those foods could be a huge change for them. The first thing I did was explain to my parents WHY I wanted to go vegan, and made sure they understood the reasoning behind it – my personal reasoning was the incredible short and long-term health benefits.

Do not expect them to automatically make vegan meals for you. When you start, you may have to make many meals yourself. This can be a big adjustment, but it definitely helps your parents get used to you eating differently.

It may take them a long time to “agree” with your decision. It is your choice what goes into your body, but for me, it was very important to remember to be considerate of my parents’ feelings. Many cultures have traditional foods your parents may be worried about you not consuming. Online, there are vegan recipes for almost every cultural dish that you can think of and try out!

What if my friends make fun of me for going vegan?

• I have had a lot of experience with backlash from friends about my diet. It can be very hard to deal with, and hard to understand why they would make fun of you for eating differently – but it happens. We have to explain to them why we choose to eat this way. YOUR reasoning, what you are most passionate about, will help them understand the most. It may be something they have never experienced before, so it is okay for them to be confused.

Making fun of you is something different and more serious – explain you would really appreciate if they respected your decision, and did not mock you. Tell them they can ask you any questions they may have about being vegan, too, as they might actually be interested in it at some point.

I personally have had friends that just think vegans eat vegetables or salads, and they poke fun at that. This simply isn’t true, but they may not know exactly what can be vegan and what can’t – show them the huge variety of food you can eat! Eating vegan is not just chomping on “rabbit food,” as many like to say – just show them the reality.

When I plan on going out to eat with friends, what do I order?

• When you go out with your friends, what you order depends on the restaurant you go to. Whenever my friends want to eat out at a restaurant, first I try to recommend 3 or 4 options of places I know that have vegan dishes. Out of those choices, my friends will normally like one or two of them and we end up going there.

Always look at online menus beforehand. Then, you can determine if they have vegan options, or dishes that you can ask to be made vegan. For example, there may be a Mediterranean Veggie Sandwich that has veggies, feta, hummus, and olives. This could easily be vegan if you asked them to prepare it without the feta cheese! And don’t worry, you aren’t bothering the waiter with your requests – they’re used to it!

What do I do if I accidentally eat something that isn’t vegan?

• Everyone makes mistakes! It is totally fine if you accidentally eat something not vegan – you will be okay. There have been many times when I misread labels on the back of food items, forgot to ask the ingredients of something, or felt bad saying no when someone made me something not vegan to eat. Over time, this gets much easier and 1) you get used to reading labels better to avoid the ingredients of dairy, egg, and meat, 2) you remember more often to ask what is in food, and 3) as time goes on, more and more people will recall that you are vegan and will not offer you non-vegan items.

I am going to a friend’s house. What do I eat when I’m there?

• When I go over to a friend’s house, I always bring food. For example, if I know I will be there for most of the day, I will bring at least one big meal in a lunchbox with a bunch of snacks, too. If I forget to bring my food, I try to stop at the grocery story on my way there, or offer to go to a restaurant I know has vegan options with my friend. This makes it easier to not feel the pressure of having to eat non-vegan food at their house if you get hungry.

After your friends get used to you eating vegan (and understand what you can eat), they may realize they have vegan food in their house. For example, peanut butter, hummus, or fruit. These are things they may offer to you if they know you can eat them!

Will my dining hall at college have vegan options for me?

• Every dining hall will vary from school to school. It is best to contact whoever is in charge of Food Services at your college to ask what vegan food is available for you. Most colleges are very accommodating!

It would also be great to find someone who is vegan at your college, and has experience going to the dining halls. You could find someone like this by contacting your school’s vegetarian or vegan extracurricular club, perhaps.

My parents make dinner for the whole family every night. How do I eat something separate without being disrespectful?

• In my experience, I felt really bad for not eating my mom’s homemade meals. She spent so much time on preparing them, so how could I not eat them? I realized I would begin prioritizing my own health over the home cooked meals, and I explained that to her. I would make my own meals sometimes, and then I would also try to accommodate some of her meals into mine. For example, if she were making pasta with meat sauce, I would kindly ask her to leave out some of the pasta for me so I could eat it with my own sauce. Or, if she were making tacos, I would still use the same tortillas, salsa, lettuce, corn, etc., but buy vegan taco meat to use with mine instead.

I think as long as you tell your parents you are not trying to be rude or disrespectful toward their cooking, they will understand.

I don’t have a lot of money to spend. How can I afford vegan food?

• Vegan food does not have to be expensive! Many people think it is, but if you purchase the right foods, it can be very budget-friendly. My 1^st tip is to decrease the amount of times you eat out at a restaurant, as the cost adds up. The 2nd tip is to buy less processed foods. The more fruit, veggies, legumes, and grains you eat, versus vegan ice cream and junk food, the more money you save. My 3rd tip is to find out what stores have the cheapest prices of what you purchase regularly. I have three major grocery stores near me, and found one in particular has awesome sales on fresh fruit and veggies – I always go there! Lastly, the 4^th tip is to buy in bulk. I get tons of my shelf-stable items (like brown rice, canned beans, quinoa, seeds, etc.) at Costco, where I can get a high amount of the food for a lower price.

I normally pack my lunches since I am out of the house during that time. What do I pack?

• Pack anything you like! A lot of my lunches look like some sort of sandwich (peanut butter and jelly, hummus and veggie, or a veggie burger) with a few sides. These are range of veggies with dip, chopped fruit, crackers, homemade baked goods, applesauce, and more. Choose what is easy to make in the morning and is transportable. It is a great idea to invest in a big lunch box, heavy duty Tupperware containers, and a thermos for hot meals.

How do I explain to my family and friends what I eat now that I am vegan?

• Your family and friends may not know what vegan means. You can tell them you no longer eat any animal products – that’s dairy, meat, eggs, honey, and whatever else you have decided to exclude. You slowly can show them what you now like to eat now. Also, point out what foods/dishes they have seen you typically eating in the past that you will not be eating any longer. This will help them to understand your diet and also help them remember what foods to offer you.

We hope these FAQs were helpful. As you can see, becoming vegan may seem difficult, but you will get through the tough parts. For more information, see https://www.vrg.org/teen/

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, 2020. 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

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):

Dirty Lettuce, 5240 NE 42nd Ave., Portland, OR 97218

If you’re looking for some vegan, Cajun-flavored comfort food stop by Dirty Lettuce and bring your non-vegan friends for some fried chicken that “honestly can’t be put into words.” Also enjoy Southern Style Greens, Mac and Cheez, Southern Fried Cauliflower Bites. There’s often a line but the food is well worth the wait!

Dutch’s Cakes and Cones, 2 Prospect St., Pawcatuck, CT 06379

If you’re looking for 100% vegan, delicious, and unique desserts, make sure to drop by Dutch’s to try their mouthwatering specialty cupcakes and soft serve ice creams. There are endless opportunities to customize the sweet treats to your preferences. The waffle cones alone come in every imaginable flavor, ranging from dark chocolate to pumpkin spice, and all the ice creams have unlimited toppings! The cupcakes also come in a wide range of flavors, with some of the staples being triple chocolate peanut butter and cinnamon apple pie. These treats are perfect for any gathering, and with the online ordering and catering and delivery, it is ultra-quick and simple.

Glowing Juices, 1557 Echo Park Ave., Los Angeles, CA 90026

Glowing Juices is making everything from juices, smoothie bowls, sandwiches, salads, and more. You may want to try the Italian Sandwich made with sun-dried tomatoes, spinach, vegan Italian salami, basil aioli, and more or The Reuben, a sandwich stuffed with tempeh, vegan cheese, pickled cabbage, Russian dressing on rye bread. Glowing Juices is a great place if you’re looking to eat healthy, replenish after a workout, or just enjoy great food.

Plant Joy, 5622 Wyandotte St. E., Windsor, ON N8S 1M1 Canada

Stop by Plant Joy and step into a whole new world full of tasty vegan donuts! From basic glazed to decadent maple bacon, the flavors are endless. What are you waiting for? Grab a friend and in the words of Plant Joy owner Jordynne Ropat, “treat yo self!”

Project Pollo, 723 Alamo, San Antonio, TX 78215

Project Pollo’s mission is to give vegans the chicken hut experience in San Antonio, Texas. You can still enjoy the taste of a spicy chicken burger while having it completely plant-based. Project Pollo has anything from buffalo chicken strips to a Pico de Pollo to a Chipotle Chicken Wrap. The majority of their items are loaded with spices and flavor to enhance the closeness of chicken to their burgers and strips. You can of course get French fries for the side!

Shelter Lounge, 4910 Leary Ave. NW, Seattle, WA 98107

Head to Shelter Lounge for incredible vegan food and drinks! First try out the Basil Cucumber Fizz cocktail or the Margarita of the Week, then grab the PB & J Jalapeño Poppers, Brie Burger, and Cubano sandwich. Everything is fresh and modern, offering such a wide variety of options for vegans and non-vegans alike. Look out for a brunch menu coming soon!

Underground Vegan, 3439 Lorna Ln., Hoover, AL 35216

Underground Vegan is committed to serving sustainable food to the community and operating in an environmentally-friendly way. Cooking out of a food truck, this restaurant is serving up items like the Rancho, a homemade vegan “chickun” patty on a pretzel bun with ranch and other toppings, and Shrimp Po Boys lathered with special sauce and more. Underground Vegan is adding to Alabama’s lively food scene by aiming to stay innovative and seasonal.

Vida’s, 24 Northwest Blvd., Columbus, OH 43212

This innovative restaurant – an entirely vegan butcher shop – makes a great lunch and dinner stop for both vegans and nonvegans. The menu consists of various deli-style sandwiches, such as smoked ham, corned beef, and sausage. Aside from their plant-based meats, Vida’s offers a wide variety of house-made cheeses – from cheddar to smoked Gouda. Sandwiches can be eaten inside the shop or on the surrounding patio.

Viridis Café, 1506 East Carson St., Pittsburgh, PA 15203

A minutes’ walk from the Monongahela River, grab breakfast or lunch from Viridis and eat with a view. Food options range from pastries such as the Glazed Brioche Doughnut, to sandwiches such as the Seitan Club. Viridis takes a vegan approach to American classics with the Biscuits and Cashew White Gravy, the Lobster (Mushroom) Roll, and the Chick’un Salad Sandwich. Drink options include numerous espresso drinks – cappuccino, Americano, latte, etc. – as well as hot or iced tea.

You can now read the latest issue of Vegetarian Journal on Kindle. Some of the articles in this issue include Heavy Lifting (a wide variety of vegan sweet and savory dips, gravy, and sauces for winter; You Don’t Know Jack (creative jackfruit recipes); Nutrition Hotline: Vegan Food During Hospitalization; Scientific Updates; Product Reviews; Harris Poll Results: How Many Vegans and Vegetarians in the USA; VRG’s 2020 Scholarship Contest Winners; and More!

You can subscribe to the Kindle version of Vegetarian Journal in the USA and United Kingdom. In the USA, visit: https://www.amazon.com/dp/B07LBY2Y7K/ref=sr_1_1?ie=UTF8&qid=1544727482&sr=8-1&keywords=B07LBY2Y7K In the United Kingdom, visit: https://www.amazon.co.uk/dp/B07LBY2Y7K/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1544731957&sr=8-1&keywords=B07LBY2Y7K