The Vegetarian Resource Group Blog

It’s Apple Pie Season!

Posted on October 27, 2025 by The VRG Blog Editor

Enjoy these recipes from Chef Nancy Berkoff’s article Easy as Apple Pie. See:

Read the article here including tips for making pie crust and accessorizing your apple pie: Easy as Apple Pie

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

The Tradeoff: Is Lower Arsenic Rice Also Lower in Nutrients?

Posted on October 27, 2025 by The VRG Blog Editor

rice photo from Freepik

by Reed Mangels, PhD, RD

In a recent post for The Vegetarian Resource Group Blog, I identified steps consumers can take to minimize their exposure to arsenic from rice. A reader wondered if the Thai jasmine rice, and Indian white basmati rice which had markedly less arsenic than other kinds of rice (1) were enriched with nutrients and if that was an issue.

To begin to answer this question, it’s important to understand the difference between brown and white rice. Rice is a grain, meaning that it is the seed of a cereal grass. In its less processed form, brown rice, the rice kernel has three parts. The outer coating of the kernel is called the bran. Inside the bran, or outer shell, the other two parts of rice are found, namely the germ and the endosperm. The germ is the part of the rice that can sprout into a new plant. The endosperm is the energy supply for the seed. Bran is a good source of fiber, vitamins and minerals. The germ is also a good source of vitamins and minerals. The endosperm mainly supplies carbohydrates in the form of starch.

When brown rice is processed into white rice, the outer coating (bran) and the germ are removed. What is left is the starchy endosperm which has few vitamins or minerals. When white rice is enriched, some of the vitamins and minerals that were removed in processing are added back. In the United States, if rice is labeled “enriched,” it must have thiamin, riboflavin, niacin, folic acid, and iron added (1). Other nutrients such as fiber that are lost in processing are not added back. Unenriched white rice does not have these vitamins and iron added. I checked several brands of Thai jasmine rice and basmati rice and none were enriched. You can check the product label to see if the brand that you are buying is enriched. The table below compares the nutrient content of half a cup of different types of cooked rice (2).

Type of rice Thiamin (mg) Riboflavin (mg) Niacin (mg) Folate (mcg) Iron (mg)
Brown rice 0.09 0.03 2.06 4.88 0.39
Enriched white rice 0.13 0.01 1.16 45.8 0.94
Unenriched white rice 0.02 0.01 0.37 1.86 0.19

If you eat rice occasionally, the differences in nutrients between brown rice, enriched white rice, and unenriched white rice are unlikely to make a big difference in your overall nutrient intake. If you eat rice frequently and have decided to eat more Thai jasmine and basmati rice to reduce your arsenic intake, and the products you choose are not enriched, you’ll need to be aware of other sources of the nutrients that are used to enrich rice. The Vegetarian Resource Group blog and website have information about vegan sources of riboflavin and iron. Thiamin is found in beans and whole grains including oatmeal. Good sources of niacin include nuts, beans, and whole grains. Folate is found in green leafy vegetables, fruits, beans, nuts, and whole grains.

And remember, other whole grains including barley, bulgur, and oats are good sources of fiber, vitamins, and minerals.

References

  1. Food and Drug Administration, Department of Health and Human Services. 21 CFR 137.350. Enriched Rice. https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-137/subpart-B/section-137.350.
  2. U.S. Department of Agriculture, Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. https://fdc.nal.usda.gov/

Vegan Restaurants Added to The Vegetarian Resource Group’s Guide to Veggie Restaurants in the USA and Canada

Posted on October 24, 2025 by The VRG Blog Editor

photo from Root and Seed

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:

Black Cat Vegan Bakery, 105 W. Orange Ave., Foley, AL 36535

The name of this establishment came from the owners love of black cats. Place your order at the window of their small building. Choose items such as croissants, danishes, cookies, cinnamon rolls, cakes, and more.

Bub’s Bakery, 325 Lafayette St., New York, NY 10012

Believing that “everyone deserves to enjoy exceptional baked goods,” at Bub’s Bakery, the stated mission is to create “…delicious pastries that are free from common allergens…” Noted as some of their most popular items are Egg and Cheese Biscuit with plant-based egg and “gooey” vegan Cheddar, frosted Cinnamon Roll, frosted Devil’s Food Cupcake, Chocolate Chunk Cookie, Banana Bread, and Banana Pudding. They also have Mushroom Danish and a wide variety of drinks. Please verify whether or not all the milks offered for beverages are vegan.

Cinnaholic, 1500 N. Green Valley Pkwy., Henderson, NV 89074

Cinnaholic offers over 30 flavors of gourmet cinnamon rolls — and they are all vegan! Some include Almond, Blackberry, Butterscotch, Caramel, Cream Soda, Key Lime, Root Beer, & Pomegranate. Toppings range from Cookie Dough Chunks to Shredded Coconut and everything in between. They offer other sweet treats including cookies.

Plantology, 1305 Pleasanton Rd., San Antonio, TX 78214

100% gluten-free,” Plantology aims to show that “Plants aren’t boring!” Their stated mission is, “…to bring you delicious food without harming our planet and the animals.” They proudly note, “We use 100% organic non-GMO soy products. All of our salads are made with organic leafy greens and we source local whenever possible…even our kitchen scraps are composted.” Some Brekkie + Brunch dishes are Mexican Omelet Soyrizo, with mozzarella cheese, cashew crema, cauliflower, and hash browns; Sunveggie Tacos with roasted chickpeas, sweet potatoes, mushrooms, and black beans; and roasted Sweet Potato Hash with black beans, mushrooms, organic quinoa, and chipotle aioli. All three list local kale, organic arugula, avocado, red peppers, and onions. They have Tacos in various combos of Tofu, Soyrizo, Sweet potato or Beans, Cheeze, and more. Oaxaca Bowl brings Black beans, Mexican cauliflower-quinoa, roasted corn, oyster mushrooms, and jackfruit, guacamole, Pico, jalapeños, and cashew crema; Falightful Bowl features Organic quinoa, grilled mushrooms, broccoli, herb falafel, local tomatoes, roasted red pepper hummus, cucumber, and lemon herb tahini. Both list organic arugula and pink onions. Hungry for local color? Rainbow Mango Salad has Power greens, local tomatoes, organic arugula, spicy maple organic quinoa, mango salsa, chipotle aioli dressing, and pink onions. To name a few, Bites include Cauliflower Wings crafted with panko, carrots, and celery with hemp Ranch, Buffalo, mango habanero or BBQ sauce, and Groovy Nachos with Black beans, Mexican cauliflower-quinoa, roasted corn, cashew queso, guacamole, Pico, jalapeños, pink onions, and cashew crema. Combos include several Sandwiches and Sides as well as Burgers. NO.2 The Kind Burger presents two smash’d atties, tempeh bacon, cheddar cheeze, secret sauce, and grilled onions. NO.6 Shroom Po’boy Southern features fried oyster mushrooms and spicy aioli. Both have greens, tomato, and house pickles. NO.7 The Philly is soy protein beef strips, spicy aioli, provolone cheeze, grilled mushrooms, grilled onions, and peppers. All three are on toasted buns. They offer many Sides including Premium Jalapeño Mac and Cheeze and Hummus and Veggies. For Kiddos! there’s Bettermilk Teddy Bear Pancake with just egg scrambled, Chick’n Nuggies, and cashew cheeze Mac and Cheeze. Thirsty? They have Smoothies and Cool Dranks! like Lavender, Dragonfruit or Cucumber-Chia Lemonades, and more. Sweets include Bettermilk Cinnamon Roll Pancakes with cream cheeze frosting and strawberries, Tres Leches Pancakes, maple-syruped Chick’n and Waffles, and others. They also offer soy-free, Vanilla Glaze, Chocolate Brownie, Oreo Crumble, and Strawberries N’ Cream “Milkshakes.”

Root and Seed, 8209 Natures Way, Unit 107, Lakewood Ranch, FL 34202

One of the stated goals at Root and Seed is to provide a “…cozy sanctuary for nourishment and connection.” While Baked Goods offerings vary, here are some examples of their featured Fall Treats listed as vegan and gluten-free: Pumpkin Spice Donuts with a vanilla cake base pumpkin spice and organic pumpkin purée; Pumpkin Granola; or Cinnamon Roll sweetened only with coconut sugar and maple syrup. Vegan Desserts include Tiramisu Cheesecake with espresso-infused hazelnut crust and creamy cashew filling, or cashew-based Seasonal Raw Cheesecake topped with seasonal fruit and superfoods. They also offer homemade Peanut Caramel Slices–a combo including raw cacao. Handmade, gluten-free Raw Chocolate Tart features raw chocolate cashew cream with raw cacao crust. You may also preorder vegan, GF fermented buck-wheat bread, Birthday cakes, and more. They serve many specialty Coffee and Matcha drinks including Pistachio Latte, Iced Coconut Matcha –organic coconut water, and Matcha-infused whipped organic coconut cream, as well as Iced or Hot, Lavender Bloom Latte Matcha which blends house-made organic lavender syrup, organic blue butterfly pea and rose powders, plant-based milk, a touch of vanilla, and dried rose petals. You’ll likely find some savory dishes and many more baked goods as well as smoothies.

Yenya Bet Migeb, 300 E. 2nd St., Frederick, MD 21701

According to their website, Yenya Bet Migeb means “Meal from our humble home.” While the menu may vary, here’s a sampling. Yemisir Wot has spicy red lentil stew simmered in berbere sauce. Alicha Keek is savory chickpea stew infused with herbs and spices. Tikil Gomen offers stewed cabbage and carrots seasoned with turmeric and spices. There’s also Ye’Difin Misir with green lentils in Garlic-Ginger Sauce, Dinich Wot–curried potato simmered with red onions, garlic, and jalapeno, turmeric-infused, Fosolia–sautéed green beans served with carrots, onions, and Ethiopian spices, as well as Gomen–collard greens sautéed with onions, garlic, and spices.

Quick and Easy Pumpkin Dishes

Posted on October 24, 2025 by The VRG Blog Editor

photo by Valeria Boltneva

Pumpkin is an ingredient to use year-round, but most people think more “pumpkin-y” in the fall and winter. There are two ways to obtain pumpkin as an ingredient: fresh or canned. There is a third option, a pumpkin “stand-in” if you will, frozen winter squash. Chef Nancy Berkoff, EdD, RD, shares some quick and easy ideas for preparing vegan dishes based on pumpkin including a pumpkin latte, creamy pumpkin soup, creamy pumpkin spread, pumpkin rice pilaf, and more. See: https://www.vrg.org/journal/vj2017issue4/2017_issue4_cooking_tips.php

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

Holistic Plant-Based Living Program (November 2025) in Baltimore, MD

Posted on October 23, 2025 by The VRG Blog Editor

Event Timing: Saturdays, November 1-29, 2025, 1-3 PM ET
Event Address: Impact Hub Baltimore, 10 East North Ave, Baltimore, MD 21202 and Online
Contact us at [email protected]

Are you ready to create a healthier, more sustainable, and compassionate life? The Holistic Plant-Based Living Program is here to guide you every step of the way. This unique 4-week journey blends education, cooking demos, and mindfulness principles to help you adopt lasting lifestyle changes with ease and confidence.

With support, practical skills, and a holistic approach, this program will empower you to make informed choices that are better for your health, the planet, and the animals we share it with. It’s not just a diet change—it’s a life transformation.

For details, visit bit.ly/HPBLRegistration

Don’t Forget to Stock Up on Vegan Halloween Treats

Posted on October 23, 2025 by The VRG Blog Editor

Are you looking for places to purchase vegan candy and other treats for Halloween? Here’s some online sources that sell vegan goodies with a Halloween theme, as well as items sold in stores:

Lake champlain Chocolates Vegan Salted Caramel Pumpkins, Dark Chocolate Squares, and more.

Natural Candy Store Variety of chocolate, lollipops, and more.

No Whey Chocolate Spooky Kookies, Fear Knot Pretzles, and a wide variety of vegan chocolates that are allergy-friendly as well.

Unreal Variety of bars, cups, and gems.

Yum Earth Organic lollipops, as well as hard candies.

Join the Discussion with 575+ Families in The Vegetarian Resource Group’s Parents and Kids Facebook Group!

Posted on October 23, 2025 by The VRG Blog Editor

Recent topics brought up include:

– Hey everyone! If you celebrate, what are you handing out for Halloween this year? Trying to stock up throughout the month as we recently moved to a neighborhood with lots of kiddos.

– Baby-led Weaning for Vegan Families

– If you live in the Washington, DC area, you may be interested in VSDC’s Vegan Children’s Playgroup activities

https://www.facebook.com/groups/VRGparentsandkids is intended to be a group that offers support for families raising children on vegan diets and for vegan kids around the world. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

Visit Great Sage in Clarksville, Maryland

Posted on October 22, 2025 by The VRG Blog Editor

Our recent brunch at Great Sage in Clarksville, Maryland was delicious. We enjoyed their Kale Hash Bowl, as well as the Cinnamon Bun.

Great Sage is located at 5809 Clarksville Square Dr., Clarksville, MD 21029 near the terrific natural foods store Roots. For more information, see: https://greatsage.com/ and https://www.facebook.com/GreatSageRestaurant?mibextid=ZbWKwL

Delicious Vegetable Chowders

Posted on October 22, 2025 by The VRG Blog Editor

Are you looking for a soothing bowl of soup that incorporates lots of veggies? Look no further! Chef Nancy Berkoff provides recipes for a wide variety of vegetable chowders in her previous article: Vegetable Chowders

Enjoy these recipes (most are inexpensive to prepare): Southwestern Green Bean and Red Pepper Chowder, Carrot, Pear, and White Bean Chowder, Brunswick Stew à la Vegan, Anusim Chowder, Potato and Kale Chowder, and Lentil Chowder

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

Veganic Summit November 7-9, 2025

Posted on October 21, 2025 by The VRG Blog Editor

If you are interested in veganic gardening and farming and would like to learn more, you might want to participate in this online program November 7-9th: https://veganicsummit.com/

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