By Skyler Kilmer, VRG Intern

When I tell people that I eat a vegan diet, one of the very first questions that I get asked is, “Wow, isn’t that expensive?” My answer to this question is, “It depends.” Eating a vegan diet can get quite costly if we’re buying lots of mock meats, vegan “cheeses,” and other processed plant-based foods. But a vegan diet doesn’t have to be expensive. Essential staples that I keep in my pantry are also some of the least costly items at the grocery store. Foods such as beans, lentils, rice, pasta, and canned sauces are in many budget recipes. For numerous Americans who live under the poverty line, the misconception that vegan foods are expensive is a barrier to a lifestyle change.

The Dollar Tree is an option for grocery shopping on a budget because these stores offer a range of products that are nutritious, plant-based, and $1 or less. My biggest tip for shopping at Dollar Tree is to remember that it’s not a grocery store; instead, it’s a store that has a lot of groceries. Because of this, there are a few things to consider:

– Fresh fruits and vegetables are not available at most Dollar Tree stores. This menu will contain frozen or canned fruits and vegetables. Frozen produce is often nutritionally similar to fresh fruits and vegetables (1).

– Products are in smaller packages, so buying multiples of the same foods will probably be necessary.

– Some nutrients may be harder to find in foods at the Dollar Tree. Pay special attention to vitamin D, vitamin B12, zinc, iron, and calcium.

With these considerations, I’ve created a one-week menu that will feed a family of 4 (2 adults and two children who are 8- and 16-years-old). In November 2019 at the Dollar Tree in Greece, NY, this menu cost $116.

One Week Vegan Menu Using Foods from Dollar Tree To see the One Week Vegan Menu Using Foods from Dollar Tree, visit: https://www.vrg.org/nutrition/one-week-vegan-menu-using-foods-from-dollar-tree.pdf

Recipes

Tex-Mex Hash (serves 8)

1 Tablespoon vegetable oil (available at the dollar store, or use whatever oil is already on hand)

Two 32-oz packages frozen shoestring fries

Four 14-oz packages frozen peppers & onions

Two 15-oz cans black beans, drained and rinsed

Two 1-oz packets taco seasoning

10-oz can diced tomatoes with chilies, drained

In a pan, sauté peppers & onions and shoestring fries in oil until the fries are golden brown. Add beans and taco seasoning and stir until taco seasoning is well distributed. Cook until beans are warm. Serve topped with diced tomatoes.

Breakfast Burrito (serves four)

4 tortillas

Leftovers from Tex-Mex Hash (about half the recipe)

Spoon leftover hash into tortillas

Pancakes (serves 4)

by Reed Mangels, PhD, RD

1¾ cups all-purpose flour

1 Tablespoon + 2¼ teaspoons baking powder

3/8 teaspoon salt

1½ Tablespoons sugar

1¾ cups soymilk

5½ Tablespoons oil, divided

Combine flour, baking powder, salt, and sugar in a large bowl. Add 3½ Tablespoons of oil and mix until flour is moistened. Place the remaining 2 Tablespoons of oil in a large skillet and heat on medium-high heat. When the oil is hot, pour batter into circles about 4 inches across. Pancakes are ready to turn when the batter is bubbling almost to the middle. Flip and cook on the other side about 2 more minutes or until golden brown.

Sautéed Garbanzo Bean Wrap (serves 4)

1 Tablespoon vegetable oil

2 cups garbanzo beans

2 cups frozen spinach, thawed

2 teaspoons minced garlic

4 tortillas

In a pan, sauté beans, thawed spinach, and garlic in oil until spinach is warm and beans are slightly crispy. Add sautéed mixture to a tortilla, roll up, and serve.

Peanut Butter & Jelly Roll-Up (serves 1)

2 Tablespoons peanut butter

3 Tablespoons jelly

1 tortilla

Spread peanut butter and jelly onto tortilla. Roll tortilla into a log. Slice into approximately ½-inch slices.

Tuscan-Inspired Gnocchi (serves 4)

Two 17.6-oz packages gnocchi (the brand sold at most Dollar Trees is plant-based, but double check your packaging)

1 Tablespoon vegetable oil

Half 10-oz package frozen spinach

15-oz can garbanzo beans, rinsed and drained

1 Tablespoon minced garlic

1 handful sundried tomatoes

Cook gnocchi according to package instructions. Sauté spinach and beans with garlic in oil. Add tomatoes. Top gnocchi with veggies.

Beans & Rice Soup (serves 8)

1 Tablespoon vegetable oil

1 Tablespoon minced garlic

Two 10-oz packages frozen mixed vegetables

Two 10-oz packages frozen pepper and onions

12 cups vegetable broth

2 cups dried beans, soaked overnight, and drained

2 cups white rice (if brown rice is available, this adds even more nutrients to the dish)

Salt and pepper to taste

In a large pot, sauté garlic, vegetables, peppers, and onions in oil. Add beans and vegetable broth, heat until boiling and reduce heat to simmer for 30 minutes. Add rice and bring back to a boil, reduce heat and simmer for 30 more minutes. Add salt and pepper to taste. Make sure rice and beans are cooked to the desired texture. Serve immediately or freeze for later.

Chili Fries (serves 4)

10-oz package frozen peppers & onions

Vegetable oil for sautéing

Two 15-oz cans kidney beans, rinsed and drained

15-oz can tomato sauce

10-oz can diced tomatoes

3 Tablespoons chili powder

32-oz package frozen French fries

In a large pot, sauté peppers and onions in oil until peppers are soft and onions are translucent. Add kidney beans, tomato sauce, diced tomato, and chili powder. Simmer until warm and well flavored. Bake fries according to package instructions. Top fries with chili.

Broccoli Stir-Fry with Garbanzo Beans (serves 4)

1 Tablespoon vegetable oil

Two 10-oz packages broccoli stir-fry mix

Two 15-oz cans of garbanzo beans, rinsed and drained

In a frying pan, sauté stir-fry mix until veggies are soft. Add garbanzo beans and heat until warm. Season as desired, I think soy sauce will taste good if you have it, but salt and pepper to taste are also delicious. 

Lentil Sloppy Rice (serves 8)

2 cups dry lentils, sorted and rinsed

2 cups white rice, uncooked 

Water for cooking lentils and rice

Two 15-oz cans sloppy joe sauce

Cook lentils according to package instructions. Cook rice according to package instructions. Stir sloppy joe sauce into lentils, and simmer. Place lentils on top of rice and serve.

Lentil Bolognese (serves 8)

1 Tablespoon vegetable oil

10-oz package frozen peppers and onions

1 Tablespoon minced garlic

½ cup canned mushrooms

10-oz can diced tomatoes

1 cup vegetable broth

1 lb. lentils, cooked using package instructions

1 teaspoon paprika

1 teaspoon dried basil

1 teaspoon dried oregano

1-lb. box pasta

In a large pot, sauté peppers, onions, and garlic for 4-5 minutes in oil. Add mushrooms, diced tomatoes, and vegetable broth, bring to a boil and reduce heat to simmer. Stir in lentils and spices. Simmer until all flavors combine. Cook pasta according to package instructions. Top pasta with Bolognese sauce.

Reference 

1. Brown MJ. Fresh vs frozen fruit and vegetables — Which are healthier? Published 2017. https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables

For more information:

https://www.vrg.org/journal/vj2006issue2/2006_issue2_mealplans.php

https://www.vrg.org/journal/vj2003issue1/2003_issue1_quick.php

https://www.vrg.org/journal/vj2009issue1/2009_issue1_rising_prices.php

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:

Amy’s Three types of chocolate candy bars.

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

No Whey Chocolate Wide variety of vegan chocolates that are allergy-friendly as well.

Yum Earth Organic lollipops, as well as hard candies.

By Ishva Mehta

Ishva is a winner of The Vegetarian Resource Group video contest. Ishva stated: I have been vegetarian my entire life. Hence, meat consumption has always been foreign and baffling to me. However, only recently, I ventured into veganism & plant-based living for moral reasons, and I already know that I am not turning back. Leaving dairy was difficult, but it is worth it. Now, not only do I notice a difference in my skin and overall health, but I also feel a sense of relief because I no more feel guilty when looking down at my plate. In my poem, “CHOICE,” I try to explain the wrongfulness in animal-product consumption that I experienced consuming dairy, ultimately striving to inspire masses to make the right choice.

To see her video, go to: https://www.vrg.org/veg_videos.php

Enjoy vegan sweet potato recipes created by Debra Daniels-Zeller in her previous Vegetarian Journal 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 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

The International Vegan Film Festival announced that virtual festival “attendees” are now able to virtually purchase a movie ticket or festival pass to watch films at their leisure, from October 10-17 through the online platform, Eventive. For more information, see: https://www.theivff.com/

Are you or someone you know raising vegan kids? If so, the article Feeding Vegan Kids written by Reed Mangels, PhD, RD provides helpful information that is hard to come by. You’ll find an Eating Table for Vegan Babies Ages 6-12 Months, Diet Plans for Vegan Children (ages 1-13), and so much more.

Abe’s offers some autumn muffin flavors: Apple Cider, Cranberry Orange Zest, and Pumpkin! Look for these delicious muffins in your local grocer: https://www.abesmuffins.com/store-locator

For more information see: https://www.abesmuffins.com/

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

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):

Babes, 2417 J St., Sacramento, CA 95816

The first thing you will notice walking through the doors of Babes is a painting of a pink bulldog eyeing a sprinkled donut, adding to the fun atmosphere. All ice cream flavors start with a coconut base and the donuts are made out of a special mix of gluten-free flours Babes developed itself. Eight to ten ice cream flavors rotate daily and nine flavors of donuts change monthly. There are various kinds of ice cream to choose from, so if you want something chocolatey, fruity, or a flavor in between, Babes will have it. Some flavors include cookie dough, mint chip, chocolate peanut butter, pistachio, creamsicle, and raspberry lemon sorbet. As for the donuts, there are classic flavors like chocolate sprinkle and apple fritter, but also more unique ones such as maple pecan, blueberry lemon, and carrot donut hole. If you can’t decide between two of life’s greatest desserts: ice cream and donuts, go to Babes, they are offering the best of both worlds.

Blush Bakeshop, 408 Atwells Ave., Providence, RI 02909

Blush Bakeshop serves donuts, cakes, pizzas, and other great bakes to local customers. Their menu is fully vegan and all their bakes are made from scratch! New menu items can be seen on their Facebook account, and orders can be made online.

Lion Dance Café, 380 17th St., Oakland, CA 94612

Located in downtown Oakland, Lion Dance Café is named after a traditional dance performed in the Chinese culture because it is believed to bring good luck. Well, if you try this restaurant, it will be your lucky day. Most ingredients are made in house such as the seitan (wheat meat), douhua (silken tofu), shaobing (sesame bread), and sambal (chili paste). Try the shaobing sandwich #35 which is grilled seitan with a tomato and ginger relish on a sesame flatbread or the hodo tofu nuggets, which are brined, breaded and fried tofu bites. Keeping to the motto of the restaurant, “Authentic, not traditional,” the menu and atmosphere at Lion Dance Café pays homage to the owner’s culture while also embracing modern influences.

Madame Zuzu’s, 1876 First St., Highland Park, IL 60035

Madame Zuzu’s serves a wide variety of vegan options, from kale power salads to miso tofu bowls. They even provide a kids menu with vegan mac and cheese and almond butter jelly sandwiches, plus desserts! Most importantly, Madame Zuzu’s is known for its menu of teas and other beverages. They make their own, homemade loose leaf teas. One of their most bought teas is the Madame Zuzu’s Tropical Fruit Medley (herbal) tea, which is a blend of Spanish cantaloupe, honeydew, pineapple, hibiscus, Seville orange. They uniquely whip up mushroom coffees.

Pepitas Vegan Cocina, 820 S Interstate 35 E. #101, Denton, TX 76205

Pepitas Vegan Cocina offers authentic vegan versions of traditional Mexican and Tex-Mex dishes. Along with traditional dishes such as tacos, tamales, and quesadillas, they also offer a wide range of Mexican vegan snacks. These include sopapilla, churro, elote, and more.

Pop’s Eat Rite, 123 St. Marks Pl., New York, NY 10009

A colorful walk-up window nestled in Manhattan’s East Village; this vegan burger stop is not only delicious but also convenient. Pick up their famous rendition of the Impossible burger, add a cup of kale and some fries – and head a half a block down to Tompkins Square Park for a picnic outside. Don’t forget a vegan donut or an ice cream on the way out!

The Earthy Kitchen, 9318 East Colonial Dr., A-9, Orlando, FL 32817

The Earthy Kitchen is a completely vegan, selling unique Puerto-Rican cuisine, Florida. Earthy Kitchen is reliant on local produce and only selling vegetables that are in season. Most of their items on their menu will be labeled “pork” or “beef;” however, everything is completely plant-based. They substitute the pork for jackfruit and the beef with their own beefless steaks. Everything that is made is a traditional Puerto-Rican dish, but thrown with a vegan twist, making it a completely sustainable meal. They cook anything from empanadas to mofongo, which is sautéed vegetables in a garlic sauce. They even have dessert!

Tidy Ben’s, 13469 Wetmore Rd., San Antonio, TX 78247

Since sloppy joes are what this restaurant is known for, the menu has a bunch of creative flavors. Keep it simple and classic with the Sloppy Sloppy or get more adventurous with the Sloppy Pizza and Sloppy Fiesta. The sandwiches are made with plant-based “meat” and are piled high on soft Hawaiian slider buns, unless you want to order the Sloppy Tots (sloppy joe filling layered on tater-tots). Tidy Ben’s makes sure to source sustainability, so the ingredients are always fresh and locally sourced.

Have you been gaining weight during these stressful times? If so, you may want to check out the following article from The Vegetarian Resource Group: Weight Control the Vegan Way

Reed Mangels, PhD, RD and Chef Nancy Berkfoff, EdD, RD show you how to control your weight on a vegan diet by providing helpful tips, a chart listing lowfat foods to meet your nutritional needs, a sample menu, as well as delicious recipes.