By Reed Mangels, PhD, RD

Dietary Guidelines for Americans is a document that is produced every 5 years and serves as a statement of current federal policy on the role of dietary factors in health promotion and disease prevention. It is used as the foundation for federal nutrition education materials, by schools, the food industry, and many others. During the process of updating the Dietary Guidelines, the USDA and the Department of Health and Human Services (DHHS) appoint a committee of scientists to review current scientific evidence related to diet and to create an extensive scientific report. Interested groups and individuals comment on the scientific report. This report is used to inform the Dietary Guidelines which are written by the staff of the USDA and DHHS.  

     The latest edition of the Dietary Guidelines was released in December 2020. This edition is the first to include recommendations for the entire life-span, from birth through older adulthood.

As was true of the previous edition, the most recent Dietary Guidelines endorses “a healthy vegetarian dietary pattern” as one of three dietary patterns that can “be tailored to meet cultural and personal preferences.” There are versions of this plan for ages 1 year and older. The text of the 2020-2025 Dietary Guidelines reminds vegetarians and others eating few animal products to consider use of a vitamin B12 supplement. The Guidelines also encourage all Americans to eat more plant foods including dried beans, whole grains, fruits, vegetables, and nuts. These are all positive features.

     This edition of the Dietary Guidelines has been faulted for not addressing sustainability or greenhouse gas emissions; both of these issues affect human health and are connected to food production and dietary choices. Additionally, the recommendations by the Scientific Advisory Committee to reduce added sugar consumption to 6% of calories and limit daily alcohol consumption to one drink per day for men and women appear to have been ignored in the text developed by the USDA and DHHS. Added sugar is capped at 10% of calories as it was in the earlier edition and daily alcohol consumption limits are still two drinks a day for men and one for women. 

     Another issue with the latest Dietary Guidelines is that they continue to promote a “Dairy Group” even though this group now includes fortified soymilk.  Another name would more clearly indicate that this group includes something other than dairy products. All of the Vegetarian Dietary Patterns call for use of eggs with no suggestions for vegan foods that could replace eggs. The VRG will continue to advocate for changes to future Dietary Guidelines to make them vegan-friendly.

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

You can read VRG’s comments on the Scientific Report of the 2020 Dietary Guidelines Advisory Committee here.

Be sure to follow The Vegetarian Resource Group on Instagram: @vegetarianresourcegroup

Citrus fruit is readily available this time of year. The Vegetarian Journal articles below offer a wide variety of vegan recipes featuring citrus fruit.

Citrus Magic, by Debra Daniels-Zeller, provides recipes for Blood Orange Salad Dressing, Chipotle-Citrus Tofu Marinade, Raw Kale and Avocado Salad with Lemon Dressing, Tangerine Dream Cake, Broiled Grapefruit, Zesty Lemon-Mustard Dip, Parsley Rice with Carrots, Lime, and Pistachios, Orange Oats and Cranberries, and Grapefruit, Apple, and Avocado Salad with Satsuma Vinaigrette. See: https://www.vrg.org/journal/vj2013issue4/2013_issue4_citrus_magic.php

Another article by Debra Daniels-Zeller titled Lighten Up with Citrus offers Orange Buckwheat Porridge with Toasted Pecans, Guacamole, Creamy, Spicy Black Bean Soup, Cabbage, Carrot, and Raisin Salad with Citrus-Tahini Dressing, Orange-Almond Dressing, Citrus Baked Tofu, Lemon-Kale, Caramelized Onions, and Basmati Rice, Lemon-Banana Cashew Cream, Kumquat-Cardamom Coconut Pudding, and Lime Granita. See: https://www.vrg.org/journal/vj2005issue1/2005_issue1_lighten_up.php

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

You can also 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 Odette Olivares, VRG Intern

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.

Latin American ingredients with 30 to 40 mg of calcium per portion that can add to your calcium intake, include eggplant, tamarind pulp, carrots, blackberries, lupin beans, black beans, red kidney beans, nixtamalized corn flour, green onions, pigeon peas, dried apricots, lentils, Jamaica or Hibiscus flowers, walnuts, and guavas.

To see more, go to https://www.vrg.org/nutrition/foods_calcium.htm

Read this article in Spanish here: https://www.vrg.org/nutshell/Alimentos-veganos-Latinoamericanos-y-Altos-en-Calcio.pdf

By Rissa Miller, Vegetarian Journal Senior Editor

Versatile cauliflower can take center stage for dinner! Try these seasoned “steaks” for a dramatic supper . 

(Serves 4-5)

2 Tablespoons vegan margarine, melted

2 Tablespoons olive oil

1 teaspoon smoked paprika

1 teaspoon garlic powder

1/2 teaspoon chili powder

1/2 teaspoon turmeric

1/2 teaspoon onion powder

Salt, to taste

1 head cauliflower

Preheat oven to 400 degrees. Line a sheet pan with parchment paper.

     In a small bowl, combine melted vegan margarine, olive oil, and all spices. Stir until well mixed, the texture will be like a paste.

     Remove exterior leaves from cauliflower. Slice through the entire cauliflower vertically, making it into 6 steaks, each about 1 inch thick. Smear cauliflower slices with spice paste, coating both sides of each slice evenly. Place on prepared sheet pan.

     Bake 12-15 minutes per side, flipping once during baking. Finished cauliflower should be tender and lightly browned. Serve warm with your preferred vegan side dishes or sauce.

By Chef Nancy Berkoff, RD, EdD

Want to jazz up a regular box/package of rice? Try one of these blends to breathe new life into your rice side or main dish.

Mix up your own seasoning blends and use them to season rice, veggies, and more with these ideas:

Black pepper with lemon zest

Black, white, red, and green peppercorns

Chili and thyme

Cinnamon, allspice, ginger, cloves, and nutmeg

Cinnamon, green peppercorns, and clove

Coriander, sage, marjoram, and juniper berries

Dried raisins, apricots, figs, and lemon zest

Ground allspice and black pepper

Orange zest, cinnamon, clove, and ginger

Orange zest, lemon zest, and ground fennel

Paprika, cumin, dry mustard, red pepper, and cloves

Red pepper flakes, lemon zest, and granulated garlic

Toasted cumin seeds, ground cloves, star anise, and ginger

Turmeric, ground red pepper, and coriander

By Chef Nancy Berkoff, RD, EdD

For a creamy, luxurious risotto, use Arborio or caranoli rice. The risotto method allows the rice to become creamy and custardy. Here is the risotto method, usually done with Arborio rice, but can be done with any short-grained rice, or barley, quinoa, or buckwheat:

1. Bring liquid, usually vegetable or mushroom stock, to a simmer; set aside and keep warm.
2. Chop and sauté onions, shallots or garlic with a small amount of oil or vegetable oil spray in heavy saucepan. Do not brown.
3. Stir in rice until all the grains are coated with oil. Continue to quickly stir to coat rice, but do not toast the rice.
4. Slowly add stock, about ½ cup at a time. This is where culinary patience comes in. Stock must be added very slowly and stirred until completely absorbed. This may take up to 20-30 minutes.
5. Stir in flavoring and ingredients, such as olive oil, minced mushrooms, soaked saffron, blanched peas, minced smoked tofu, walnuts, or pine nuts as soon as risotto is creamy and soft.
6. Serve immediately.

Here are some risotto variations to serve as an entrée or as accompaniment dishes.

Milanese: dry white wine, saffron, and vegan Parmesan cheese (such as Follow Your Heart or Violife)

Risotto with peas and toasted almonds

Risotto with asparagus tips

Traditional risotto with radicchio and olive oil

Smoked tempeh or mushroom risotto with chopped parsley

Pesto risotto with pine nuts

Mediterranean risotto with raisins and almonds

New World Risotto with pecans and orange zest

Risotto with toasted pumpkin seeds, white wine, thyme, and garlic

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.

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):

Daikon Vegan Sushi & More, Whole Foods, 7210 W. Lake Mead Blvd. #1, Las Vegas, NV 89128

Daikon Vegan Sushi & More describes their fare as “plant-based Asian fusion fast-food cuisine.” They have a huge selection of delicious sounding takes on traditional sushi and sushi related foods. Many items are gluten-free as well. They serve appetizers; sushi rolls and nigari; entrees; combo plates; and desserts.

Exposed Vegan, City West Commons, 1540 West Blvd., Ste. 112, Charlotte, NC 28208

Their menu includes a large variety of juices and smoothies; soups and bowls; and for desert, Chocolate Chip Cookies. The owners have chosen a location in the food desert of the West Boulevard corridor of Charlotte in order to give back to the community by providing healthy vegan food. 

Grass VBQ Joint, 5385 Five Forks Trickum Rd. SW, Stone Mountain, GA 30087

Grass VBQ Joint is a vegan BBQ restaurant, aiming to “provide traditional southern Q, without the guilt” by serving in-house made mock meats, all smoked for 5 hours. Dishes include their Fried Green Tomato PBLT, Jerk Wings, Smoked Brat, and Nashville Hot Chicken sandwich.

Louie’s Luncheonette, 233 Eagle St., Brooklyn, NY 11222

At this vegan Brooklyn deli, sandwich options include the Ham, Egg, and Cheese, the Cubano, and their Chicken Salad Sandwich. Or choose to order any of their plant-based meats – ham, chicken, turkey, or pepperoni – and have it delivered to your doorstep by the pound.

Naughty Buddha Burger Bar, 707 S. 24th St., Omaha, NE 68102

In downtown Omaha Naughty Buddha Burger Bar offers a healthy, vegan take on a burger bar, serving Impossible faux beef. They don’t just stop at burgers, though, offering drinks and sides like mac “n” cheese and Broken Bamboo Seaweed Salad. Customers will also find bright decor, with hanging plants and lights.

Nopalito, 3723 A, Boul. St-Laurent, Montreal, QC H2X 2V7 Canada

This vegan take-out restaurant specializing in Mexican tortas is named “little cactus,” an ingredient used in several of their signature dishes. Tortas, wraps, sides, and drinks can be viewed and ordered through their website, which also features appetizing images of dishes like “Torta ‘la Llorona,’” Nopalito’s torta with vegan chorizo, potatoes, feta “cheese,” and more!

The Vreamery, Paso Market Walk, 1803 Spring St., Paso Robles, CA 93446

Located at Paso Market Walk, The Vreamery is the first vegan cheese shop in San Luis Obispo County. Cheeses include parmesan, smoky cheddar, mozzarella, and pepper jack. Flavored butter, creams, and dressings are also available. Shop online for delivered cheeses and cheeseboards, perfect for entertaining!

Ward of Health, Broad Street Market, 1233 North Third St., Harrisburg, PA 17102

Created to promote the health benefits of eating healthy, Ward of Health is a fully vegan restaurant located in Broad Street Market. Their online menu highlights their Triple Bean Dream Burger, WOH Mein, and Crunch Wrap as their most popular options, which all help reemphasize Ward of Health’s motto: “Health is Wealth.” WOH also offers catering and meal prep services.

Winter Park Biscuit Co., East End Market, 3201 Corrine Dr., Winter Park, FL 32789

Located in the East End Food Market, Winter Park Biscuit Co. is a delicious, quick stop for lunch or dinner. Main dishes include Kale Caesar Salad, the Fried Chik Sandwich, and their signature WPBC Box, including 3 “Chik” strips and a buttermilk biscuit. Don’t forget to try a dessert – such as the Greenery Creamery Ice Cream Sandwich or the Banana Pudding – on the way on out!

How often have you wanted to make a gift in honor of a loved one or friend but weren’t sure which charities are vegan-friendly, pro-environmental, or pro-animal rights? Please remember The Vegetarian Resource Group. You can make a gift in memory of a loved one or as a living tribute to honor someone you care about on a special occasion, such as a wedding or birth. We’ll send an acknowledgment to you and to the recipient(s) you choose. Your gift will support educational programs and help promote veganism.

Make checks payable to The Vegetarian Resource Group and mail to PO Box 1463, Baltimore, MD 21203, or donate at vrg.org/donate.