Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine.

To subscribe in the USA only, see: https://www.vrg.org/member/

Smashed Potato and Vegetable Bake photo by Linda Tyler

Now that the weather is cooler, you might want to tryout Linda Tyler’s Casseroles piece in a previous issue of Vegan Journal. She serves up the following recipes: Tater Tot Breakfast Casserole, Succotash Gratin, Green Bean Casserole, Smashed Potato and Vegetable Bake, Sesame Soy Curls with Rice, and Millet à la Puttanesca. Start cooking today!

Find the recipes here: https://www.vrg.org/journal/vj2022issue4/2022_issue4_casseroles.php

Subscribe to Vegan Journal in the USA only at https://www.vrg.org/member/2013sv.php

World Vegan Day is celebrated on November 1^st each year! World Vegan Day first occurred on November 1st, 1994 as a way of commemorating the 50th anniversary of the United Kingdom Vegan Society and the term Vegan. Consider treating a non-veggie friend or co-worker to a delicious vegan meal today. This way you support vegan establishments while showing others how wonderful vegan food can be.

Visit The Vegetarian Resource Group online guide to veggie restaurants in the USA and Canada: https://www.vrg.org/restaurant/index.php

by Reed Mangels, PhD, RD

I’ve written before about the very low levels of iodine in plant milks in the United States and said that one study (1) found that plant milks had about 3% as much iodine as cow’s milk does. Iodine is an essential nutrient which is needed for the thyroid gland to function properly. Although the iodine content of fruits, nuts, and vegetables varies depending on growing conditions, most of these staples of a vegan diet are low in iodine (2). Cow’s milk and other dairy products are a main source of iodine for many people in the United States.

A colleague recently contacted me and pointed out that Silk Soy Original (red carton) is fortified with iodine. According to the product label which I checked on October 15, 2025, a cup of Silk Soy Original has 15 micrograms of iodine (10% of the Daily Value). Also, according to the product label, Silk Soy Vanilla (also in a red carton) has 15 micrograms of iodine in a cup of soymilk. The Silk website indicates that Silk Kids Oatmilk Blend has 30 micrograms of iodine (20% of the Daily Value) in a cup. I am not aware of other plant milks that are fortified with iodine.

The Recommended Dietary Allowance (RDA) for iodine for adults is 150 micrograms per day so it’s unlikely that you’ll get all the iodine you need from fortified Silk. Vegans can also get iodine from iodized salt, iodine supplements, and sea vegetables although the amount of iodine in sea vegetables is variable.

References

1. Ma W, He X, Braverman L. Iodine content in milk alternatives. Thyroid. 2016;26(9):1308-10.
2. Ershow AG, Skeaff SA, Merkel JM, Pehrsson PR. Development of databases on iodine in foods and dietary supplements. Nutrients. 2018;10(1):100.

To read more about iodine see:

Iodine in the Vegan Diet

Iodine in Prenatal Supplements

Iodine in Plant Milks

Food Sources of Iodine

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

Saturday, November 1, 2025

Please come visit The Vegetarian Resource Group booth at San Francisco World Fest in California.

For more details on the Festival, see: https://www.sfvs.org/worldveganfest

By Reed Mangels, PhD, RD

Imagine a pair of spooky eyes staring up at you from a plate of pale orange strands (or, could it be hair?), topped with red sauce. Then picture “bones” to dip into more red sauce (blood?) and you have the makings of a Halloween dinner.

Vegan Eye Balls (Adapted from Vive le Vegan! By Dreena Burton)

(makes 18 balls)

7 ounces firm or extra-firm tofu, torn or cut into pieces

1 Tablespoon cider vinegar

1 Tablespoon reduced sodium soy sauce

1½ Tablespoons catsup

1 teaspoon minced garlic (or to taste)

1 teaspoon oregano

1 Tablespoon nutritional yeast flakes

1 Tablespoon olive oil plus additional oil for baking sheet

Pepper to taste

1½ cups breadcrumbs

½ cup quick-cooking oats (uncooked)

18 pitted olives (pimiento stuffed olives are a nice touch, but black or green olives would also work)

Preheat oven to 375 degrees Line a baking sheet with parchment paper and drizzle on a little olive oil. In a food processor, purée tofu until smooth. Add remaining ingredients except breadcrumbs, oats and olives and process until smooth. Transfer mixture to a bowl and stir in breadcrumbs and oats. Let sit for 5 minutes to firm up. The mixture should hold together – add more breadcrumbs if necessary.  Form mixture into balls about the size of a golf ball, carefully pressing an olive into each ball, and place on the baking sheet, olive facing up. Bake for 20-25 minutes until golden.

Spaghetti Squash

You can start baking this while you prepare the “eye balls.” Cut a spaghetti squash in half lengthwise and place cut-side down on a parchment-lined baking sheet. Bake at 375 degrees for 30-45 minutes, until squash is soft. Remove from oven and let cool enough to handle. Remove seeds. Use a fork to comb through the squash, separating the strands. Place the strands in a serving bowl.

Top the spaghetti squash (or you can use regular spaghetti) with pasta sauce (homemade or your favorite vegan brand) and then add a couple of “eye balls.”

Breadstick “Bones” (Adapted from The Farm Vegetarian Cookbook, edited by Louise Hagler)

(makes 15 small breadsticks)

1 teaspoon vegan sugar

1 Tablespoon baking yeast

6 Tablespoons warm water

1 Tablespoon olive oil

1 cup all-purpose flour

½ cup wheat flour

½ teaspoon salt

2 Tablespoons nutritional yeast flakes

In a medium bowl, combine sugar and baking yeast and add warm water. Stir and let proof for 5 minutes. Add olive oil, all-purpose flour, wheat flour, salt, and nutritional yeast and stir, adding water or flour to make a smooth dough. Knead dough for 5 minutes. Form dough into relatively thin bones shapes (or just make thin breadsticks), place on a parchment paper-covered baking sheet, and let rise for an hour. Preheat oven to 400 degrees. Bake for 9 minutes or until done. Serve with a small bowl of pasta sauce for dipping.

Happy Halloween!

Kasheri with Brown Rice

Chef Nancy Berkoff shares delicious vegan Egyptian recipes in her article Vegan Recipes from Egypt. Dishes include Kasheri with Brown Rice, Brown Rice Mujaddara, Makloubeh (Layered Eggplant), Vegan Kofta, Orange and Olive Salad, Khoshaf (Compote), and Egyptian Lemonade.

To subscribe to Vegan Journal visit: http://www.vrg.org/member/2013sv.php

whole grains Freepik photo

by Reed Mangels, PhD, RD

Ever since 2005, the Dietary Guidelines for Americans have recommended that at least half of the grains eaten should be whole grains. Sadly, about 98 percent of Americans do not meet this recommendation (1). Whole grains contain all three of the parts of a grain – bran, germ, and endosperm. The bran, or outer coating of the grain kernel is a good source of fiber, vitamins, and minerals. The germ, which is the part of the kernel that can sprout into a new plant, is also a good source of vitamins and minerals. The endosperm mainly supplies calories in the form of carbohydrates.

Refined grains have had the bran and germ removed. This means that, unless nutrients are added back in, refined grains have lower levels of fiber, vitamins and minerals than their unrefined whole grain counterparts. By choosing whole grains more frequently, you’re boosting the amount of fiber, vitamins, and minerals in your diet.

Do some whole grains stand out for their nutrient content? The tables below compare the calories, protein, fiber, calcium, iron, zinc, riboflavin, and folate in some whole grains. Amaranth, quinoa, and buckwheat are also included since they’re often categorized as grains despite, technically speaking, being pseudo grains.

Table 1: Calories, protein, and fiber in a 1 cup serving of cooked whole grain unless otherwise indicated

Table 2: Calcium, iron, zinc, riboflavin, and folate in a 1 cup serving of cooked whole grain unless otherwise indicated

No single whole grain stands out as a nutritional powerhouse. Amaranth, kamut berries, quinoa, and teff are the highest in protein while hulled barley, bulgur and teff are the highest fiber sources. Teff and amaranth are noteworthy for providing about 10% of the Daily Value for calcium in a 1 cup serving as well as for being the highest in iron. By choosing a variety of whole grains, you can get an assortment of flavors and textures while helping to meet your needs for protein, fiber, iron, zinc, and B vitamins.

Reference

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.

For recipes using whole grains see:

Ancient Grains

Whole Grain Vegan Quick Breads

Whole Grain Baking

It’s difficult to find accurate useful information on vegan pregnancy and raising vegan children. Reed Mangels, PhD, RD, wrote the brochure Vegan Nutrition in Pregnancy and Childhood. Here you’ll many topics covered including:

Basic Needs in Pregnancy

Basic Needs During Breastfeeding

Basic Needs for Infants (0-1 year)

Feeding Vegan Children Toddlers Through School-Age

Sample Meal Plan for Vegan Pregnancy

Feeding Schedule for Vegan Babies Ages 4-12 Months

Diet Plans for Vegan Children (Ages 1-3 and Ages 4-13)

gettyimages photo

Enjoy vegan sweet potato recipes created by Debra Daniels-Zeller in her previous article titled “Sweet and Savory Sweet Potatoes.” Feast on Butterscotch-Sweet Potato Bread; Spicy Sweet Potatoes and Peas; Savory Baked Sweet Potato Fries; Creamy Sweet Potato and Wild Rice Soup; Warm Lentil, Garlic, and Sweet Potato Salad; and Sweet Potato-Apricot Pudding. Debra also lists 10 ideas of leftover sweet potatoes.

Read the article here: Sweet and Savory Sweet Potatoes

To subscribe to Vegan Journal in the USA, see: https://www.vrg.org/member/2013sv.php