By Nina Lehr, VRG Intern

Before going to college, I was a little nervous about finding vegan options. I was concerned that maybe the only choices would be salads or that I would always have to make my own meals. Thus, I was pleasantly surprised when I started school at Santa Clara University in California and found a considerable variety of vegan foods! Here are several options for vegan meals in the dining hall, in addition to several more from restaurants in the surrounding area!

Dining Hall Choices

The sandwich bar offers several vegan meats, so making your own sandwich is a great option. You can also add vegetables and non-dairy spreads, such as the hummus. Another choice is to make yourself a hearty salad with toppings such as chickpeas, tofu, and beans. There are typically multiple vegan dressings available, as well. You can also find cut fruits, bananas, and Odwalla smoothies (only some of which are non-dairy, so don’t forget to read the labels!) in this general area.

     At the breakfast station, you can make yourself toast with a variety of spreads. Try the fruit jam or peanut butter. If you’re craving avocado toast, you can try asking the sandwich bar for an avocado and spread it on your own bread here!

     Another great option is the Pasta Bar. You can customize your own bowl with different types of pasta and sauces; so try out various combinations until you find your go-to order! Sometimes vegetarian sausage is offered as a protein option, so be sure to give this a try when it’s available.

     Vegans and vegetarians often eat dishes from the Pacific Rim station, which offers Asian fare. Oftentimes, the dishes are tofu-based and come with rice. They sometimes mark whether or not items are vegetarian or vegan, but you can ask the staff if items are not clearly labelled. Some items may contain fish sauce, so be sure to watch out for this and ask staff if an item would traditionally contain it.

     The Sambazon Acai Bowl Machine is very popular. Acai bowls make a satisfying non-dairy treat, especially when topped with fruits and granola! Add bananas to make this a more filling choice.

Surrounding Area Veggie Dining Options

One of the best places to get vegan options nearby is Crepes Bistro. This café is about a ten minute walk from campus. It offers a variety of vegan crepes, in addition to non-dairy smoothies, soups, sandwiches, and cookies. Try the Garden Crepe, which features vegan pesto, eggplant, tomatoes, olives, roasted bell peppers, and arugula.

Ike’s Love and Sandwiches has many sandwiches with vegan meats and spreads featured on the vegetarian section of its extensive menu! The offerings include 6 sandwiches which can be made fully vegan.

Rocko’s Ice Cream Tacos has several rotating non-dairy ice cream flavors! If you’re feeling adventurous, try one in a waffle taco shell!

The recently opened Santa Clara location of Happy Hooligans is a 5 minute drive away from campus. This entirely vegan eatery is known for its comfort food, with standout menu items including the Buffalo Cauliflower Bites, Bacon Ranch Cheese Fries, and Double-Decker Burger!

For information about dining options in other colleges and universities, see: https://www.vrg.org/teen/#college

By Jeanne Yacoubou, MS

In this article, The VRG highlights several recent (2015 to the present) scientific reports that reveal the relationships between dietary choices and our climate crisis. See: https://www.vrg.org/blog/2021/02/24/vegan-and-vegetarian-diets-and-our-climate-emergency-scientific-updates-2015-2021/

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

By Odette Olivares, VRG intern

If you have questions about calcium in the vegan diet, take a look at this selection of the best websites which include information geared towards Latinos. This article can be especially useful for you if you have a Latin American heritage or are curious about Latin American gastronomy. In this article, you can also find websites with many Latin American dishes high in calcium! Look at the description of each site to find the one right for you!

See: https://www.vrg.org/nutrition/Best-Websites-in-English-with-Information-on-Calcium-in-the-Vegan-Diet-for-Latin-Americans.pdf In Spanish, see: https://www.vrg.org/nutshell/los-mejores-sitios-de-internet-en-ingles-con-informacion-sobre-calcio-para-veganos-latinoamericanos.pdf

Last year, The Vegetarian Resource Group finished a lengthy research project with the goal of creating a Low-Cost Vegan Menus Based on USDA Supplemental Nutrition Assistance Program (SNAP) Budget. Little did we know how important this piece became during the pandemic. With so many people out-of-work there’s even greater need for food budgeting.

The piece states, “How inexpensive can a vegan diet be and still provide health-supporting food without requiring hours of travel to different stores and lots of meal preparation? Sometimes vegan diets are perceived as expensive. Our experience has been that they can be pricey if we choose lots of convenience foods and out-of-season produce, and mainly shop at specialty stores. We’ve also found that vegan diets can be incredibly inexpensive and can be planned using foods that are readily available in supermarkets and big-box stores. We decided to plan a week of vegan menus whose cost would not exceed the food cost allotment from the United States Department of Agriculture’s food assistance program.”

The article includes a SNAP Weekly Low-Cost Vegan Menu, as well as several vegan recipes.

You can read the entire article that ran in the most recent Vegetarian Journal here: https://www.vrg.org/journal/vj2020issue2/2020_issue2_vegan_menus.php

To support this type of research, please donate to The Vegetarian Resource Group here: www.vrg.org/donate

By Reed Mangels, PhD, RD

Picture this – A freezer stocked with containers of homemade vegan entrées, soups, and side dishes. It also holds bags of frozen vegetables, several pints of frozen desserts purchased on sale, and a half dozen packages of strawberries from last summer’s trip to the you-pick farm. Sounds like you’re in a good place, right?

     Now imagine waking up at 1 AM and realizing that the house is dark and getting cold. The power is out for an indefinite amount of time. What can you do to increase the odds that you won’t have to pitch everything in your freezer?

     If your freezer is full, odds are better that foods will stay frozen than if the freezer only has a few things in it. If you are concerned about the possibility of a power loss – say, the forecast is for high winds later in the week – and your freezer is only partially full, you can fill containers with water and put them in the freezer. Once frozen, they’ll help keep the food in the freezer cold if the power goes out. You can take the water-filled containers out when you need more room for food in the freezer.

     According to the FDA, a full freezer will keep food cold enough in a power outage for approximately 48 hours (24 hours if it is half full) if the door remains closed. The FDA suggests buying dry ice, if possible, which will keep food cold for a few days. When the power goes on, the food in the freezer can be eaten (or refrozen) if the food still has ice crystals or if the freezer temperature has remained at or below 40 degrees F. “If at any point the food was above 40^o F for 2 hours or more (or 1 hour if temperatures are above 90^o F) — discard it,“ says the FDA.

     If the power outage is in the winter and the outdoor temperature is consistently below 40 ^o F and if animal scavengers are not a problem, some foods can be kept cold by placing them outside in an ice chest. Try to keep them out of the sun to help keep the food at a low enough temperature.

     Remember, if the food is thawed, it’s not worth the risk of getting sick – discard it.

Reference:

FDA. Food and Water Safety During Power Outages and Floods. https://www.fda.gov/food/buy-store-serve-safe-food/food-and-water-safety-during-power-outages-and-floods?utm_medium=email&utm_source=govdelivery

For more information see: Disaster Planning for Vegetarians

What we wear, eat, and use in our everyday lives has an impact on both humans and animals. On Tuesday March 9, join Rissa Miller (Vegetarian Journal Senior Editor) for a FREE discussion about Compassionate Consuming, sponsored by Phipps Conservatory and Botanical Gardens and Pittsburgh Vegan Society. Rissa’s excited to be one of several panelists speaking that afternoon, and if you have any interest in learning more about plant-based eating or the effect of consumerism on animal lives and the food system, please stop by over your lunch hour. Sign up for FREE at this link: https://3989p.blackbaudhosting.com/3989p/Vegan-Diet-Discussion-Series

How long have you been cooking?

I’ve been cooking since childhood, but when my Dad got cancer in 2007, I became serious about food and medicinal benefits. My Dad recovered after receiving my help. I’ve been told I should open a restaurant by people helped through the years. The pandemic renewed my love of cooking and desire to offer food that tastes good and comforts well.

What is your signature dish?

My Signature Dish is GuacWaffles. The spicy waffles are made with vegetables and are vegan then topped with Guac and Salsa. The waffles are almost fried adding extra texture to comfort. Think avocado toast gets a facelift at the border with Miguel whispering happy melodies in your ear that travels to your taste buds. These waffles are great for any diet with a tasty healthy lifestyle focus. Food is a love ritual and meditation for me and that is my ultimate signature.

To vote and support Arlene Grant’s vegan dish entry, see: https://favchef.com/2021/arlene-jm-grant

Dunkin’ has introduced a new item on their menu. According to Fast Food Nutrition, the ingredients in Dunkin’s Avocado Toast are:

Avocado Spread: Hass Avocados, Lemon Juice, Sea Salt, Black Pepper; Sourdough Bread: Enriched Wheat Flour (Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Rye Flour, Whole Grain Rye Flour, Salt, Yeast, Malted Barley Flour; Everything Bagel Topping: Sesame Seeds, Poppy Seeds, Dehydrated Onion, Dehydrated Garlic, Rolled Oats.

For further information see: https://news.dunkindonuts.com/news/dunkin-avocado-toast-for-all

Passover begins the evening of March 27, 2021 this year and The Vegetarian Resource Group is the publisher of several books that feature vegan Passover recipes. Below we share three recipes with you. You can purchase these vegan cookbooks in the USA from the VRG Book Catalog here: http://www.vrg.org/catalog or in Kindle format from Amazon.

Fresh Tomato Soup (from No Cholesterol Passover Recipes, by Debra Wasserman)

(Serves 4)

1 large onion, chopped

5 small ripe tomatoes, chopped

1-1/2 cups water

½ teaspoon fresh parsley, minced

Pepper and salt to taste

Combine all the ingredients in a large pot and cook over medium heat for 15 minutes and then cool. Place mixture in a blender cup and blend until creamy. Reheat and serve hot.

Minted Carrots with Chilies (from Vegan Passover Recipes, by Nancy Berkoff)

(Serves 4-5)

1-1/2 cups sliced onions

Vegetable oil spray

1 garlic clove, minced

2 Tablespoons peeled and minced fresh ginger

2 Tablespoons seeded and minced fresh chilies or green pepper

1-1/4 pounds carrots (about 3-1/2 cups), peeled and sliced lengthwise 1-inch thick

2 Tablespoons chopped fresh mint

Place onions in a large frying pan, spray liberally with vegetable oil, and sauté over medium heat until soft and golden, about 5 minutes. Add garlic, ginger, and chilies and stir. Allow to cook for 1 minute.

Add carrots and add enough water to just cover. Cook uncovered for 15 minutes, or until carrots are tender. Add mint, cook for 2 more minutes. Serve hot.

Russian Potato and Mushroom Croquettes (from The Lowfat Jewish Vegetarian Cookbook, by Debra Wasserman)

(Serves 5)

1-1/2 pounds potatoes, peeled and chopped

5 cups water

1 onion, peeled and chopped

¼ pound mushrooms

1 teaspoon oil

1 Tablespoon water

Salt and pepper to taste

1 cup matzo meal

1 Tablespoon oil

Boil potatoes in 5 cups water until tender. Drain and mash potatoes.

In a separate pan, sauté onion and mushrooms in 1 teaspoon oil and 1 Tablespoon water over medium-high heat for 3 minutes. Mix the mashed potatoes, sautéed onion and mushrooms, seasonings, and matzo meal together in a large bowl. Form 10 burgers (croquettes).

Heat 1 Tablespoon oil in a large frying pan over medium-high heat. Fry croquettes for 8 minutes, flip over and continue frying for another 8 minutes. Serve two croquettes per person.

Don’t forget, in the USA you can purchase these vegan cookbooks from the VRG Book Catalog here: http://www.vrg.org/catalog or in Kindle format on Amazon.