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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.

Kelley Farm Kitchen in Harpers Ferry, West Virginia is the Number 1 restaurant in the country according to Yelp. This women-owned vegan restaurant made its debut on the list this year in the top spot. If you ever find yourself on the Appalachian Trail near Harpers Ferry, it might be worth a trip into town to visit this place! For information on this restaurant see: https://www.facebook.com/KelleyFarmKitchen/

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):

Belse Plant Cuisine, 1910 Pacific Ave., Ste. 1400 (First Floor), Dallas, TX 75201

Belse Plant Cuisine offers a variety of vegan gourmet salads, main dishes, shared plates, and desserts. Created by the owners of LA’s Little Pine restaurant, Belse Plant Cuisine hopes to be a site for “new and different” cuisine among Dallas’ downtown restaurant scene. You can try dishes ranging from panko crusted piccata to cashew Brussel sprouts to their watermelon ahi stack!

Clementine’s Plant Based Deli and Bakery, 4836 Sunrise Hwy., Sayville, NY 11782

Clementine’s Plant Based Deli and Bakery offers an assortment of delectable options for diners! The menu changes every week, but some past choices include Fettuccine Alfredo, Savory Hand Pies, and their Vegan Soft Serve ice cream. Check out their website, as they post the weekly menu each Monday!

El Avocado, 1025 Prospect St. #130, La Jolla, CA 92037

El Avocado offers fresh food to customers while giving back 10% to the community. Their menu features nachos, vegan gelato, avocado toast, and much more!

Fatsquatch PDX, 5240 NE 42nd Ave., Portland, OR 97218

Fatsquatch PDX offers Southern-inspired comfort food, with a fully gluten-free menu. Their entrées feature soy curls prepared with barbecue, buffalo, or Cajun sauces, which can be served in a wrap, in a bowl, or as a salad alongside potato salad or cheesy grits. Deep-fried appetizers (onion rings, pickle chips, and fries or tots) are available a la carte, with dipping sauces including ranch or honee mustard. Located in the Shady Pines Vegan Food Court which offers picnic tables for outdoor dining and an onsite bathroom. Ample street parking nearby.

Hark! Café, 430 First Avenue North, Ste. 150, Minneapolis, MN 55401

Found in Minneapolis’s Historic Kickernick Building, Hark! Café offers great café classics, all vegan and gluten-free. Whether you want a bagel from their bakery, a truffled mac ’n’ cheese from the lunch menu, or “stuffed” French toast for weekend brunch, Hark! Cafe is the place to go.

Nice Guys, 615 W. 19th St., Costa Mesa, CA 92627 and 1727 E. 17th St., Santa Ana, CA 92705

They have a huge variety of different vegan burger options such as the; “Nice Bacon Burger,” the “Cali Burger,” and the, “Mainlander.” Their unique twist of how a burger can be presented makes the vegans of Cali come back for more.

PS Green Vegan Express, 2306 E. Oakland Park Blvd., Fort Lauderdale, FL 33306

Some of the dishes they serve at PS Green Vegan Express include Hearty Lentil Soup, Tex-Mex Burger, and BBQ Jackfruit Burrito. They are located south of Coral Ridge Country Club at the corner of Oakland Park Blvd and Federal Hwy. They also offer an array of smoothies and vegan, refreshing beverages. Order online for carryout or delivery!

Tree Hugger Truck, 1060 Union Ave., Kansas City, MO 64101

Tree Hugger Truck is an entirely vegan food truck offering American and Mexican-style dishes. Dinner options include Baja Fish Tacos, Double Trouble Tacos with Walnut Beef, a Frisco Melt Burger, Loaded Tater Tots, and more. Inspired by famous Kansas City-style Barbeque, the KC BBQ Sammy and the BBQ Jackfruit Nachos are also available. Don’t forget to try a Fried Oreo on the way out!

Veg-N, 902 E. César E. Chávez Ave., Lansing, MI 48906

Veg-N is dedicated to providing customers with plant-based versions of classic American fare. Diners can feast on vegan burgers and hot dogs with a variety of sauce and bun options. Try the Reuben Soy-Sage or the Buffalo Chick-n for a satisfying meal. Be sure to grab some kettle chips, too!