By Julia Stanitski, VRG Intern

Are you a dancer and wondering what vegan snacks are best to fuel you through the day? Well, you’ve come to the right place. Here are FIVE examples of fully vegan snacks you can eat before dancing, after you get home, or just whenever you feel like it!

Dried Fruit and Nuts

Dried fruits, such as dates, raisins, and mango, are incredible for dancers. It gives you quick energy to use, and is also so delicious! Nuts will keep you full, and you do not have to eat very many of them to feel satiated. So, try this combo out before you have dance class in the future! I like to fill a reusable container with this mix and keep it in my bag at all times.

I personally like heading into my nearest Trader Joe’s to purchase these items, as I find they are cheaper there. But, they can be found at any local supermarket.

Avocado Toast with Tomatoes

Try spreading some mashed avocado on whole grain toast. Put some sliced tomato with salt & pepper on top to add texture. You can transport this in a container if you like, but it is best eaten fresh at home.

A great brand of bread to use is Dave’s Killer Bread, because of the wholesome grains used and incredible flavor. I purchase Dave’s Killer at Costco in a 3-loave pack for the best deal, but you can purchase your favorite bread at any grocery store! 

Hippeas Chickpea Puffs

Hippeas are such a great snack for after dancing. Did you know they are made from chickpeas? They’re flavorful and have so many flavors to choose from, such as Vegan White Cheddar, Barbecue, Sriracha Sunshine, and more! They are basically the vegan equivalent of cheese puffs, but healthier. They come in both large family-size bags, and also snack bags that are great for on-the-go!

You can find Hippeas at Costco, Whole Foods, Wegmans (in parts of the east coast), and many supermarkets.

Granola with Coconut Yogurt

Have you tried coconut yogurt before? It goes perfect with almost anything – granola, cereal, fruit, and even on toast! Our recommendation is to pair this with your favorite granola (either homemade or store-bought), and eat it when you get home from dance. One granola that seems to have a wonderful mix of sweet and salty, and quality ingredients, is the Purely Elizabeth brand Chocolate Sea Salt Granola.

You can find Purely Elizabeth granola at Target, Walmart, Amazon, and many grocery stores. Granola is sold at most grocery stores, so take a look when you go shopping next and find your favorite one! Just make sure to read the ingredient list to ensure no animal products are included.

CLIF Builders Bars

These protein bars are great for anyone who exercises or moves their bodies a lot. You can take them along with you to dance class, eat them on the car ride home, or late night if you have a competition the next day. The bars will surely fuel you through your routine as they are super filling and taste like a candy bar. There are many flavors, such as Chocolate Peanut Butter, Chocolate Mint, Vanilla Almond, and more.

Find these bars at Target, Walmart, and most grocery stores.

Dancers, try these five snacks out and let me know how you like them. Having a good diet as an athlete is sure to improve health, strength, and lifestyle – especially when it’s vegan!

For additional information, ideas, and perspectives, see:
https://www.vrg.org/teen/#athletes
https://www.vrg.org/athlete/

The contents of this website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

VRG’s Research Manager produced lesson plans for children on water usage. Kids will learn about how much water is needed to produce various foods and other items, as well as how much water is used when flushing a toilet, taking a shower, brushing teeth, etc. These lesson plans are suitable for home schooling, as well as other educational settings.

See:

https://www.vrg.org/environment/K-2_lesson_plan_clean_water.php

https://www.vrg.org/environment/5-8_lesson_plan_water_conservation.php

https://www.vrg.org/environment/9-12_lesson_plan_water.php

By Lucia Rivera, VRG Intern

Veganism truly extends throughout one’s life, including into hair care! With a variety of options and products available throughout the world and advertised across the internet, it is easy to support the environment and animals by using vegan hair products. Even for people with different types of hair – thin, thick, curly, or straight — there are quality vegan hair care options.

     One company that focuses on hair type-specific products is Maui Moisture Hair Care. On their website, which can be reached at https://www.mauimoisture.com/, curly-haired users can find which products apply to their curl type and porosity level. Their Curl Quench + Coconut Oil line is specialized “for thick, curly hair,” and the line’s conditioner works well on knotted curls. Like all their products, their conditioner has aloe vera as its first ingredient, and is paraben, silicone, and gluten-free.

     Those with dry hair, on the other hand, might try the Heal and Hydrate + Shea Butter line. While those with weak hair may explore the Thicken and Restore + Bamboo Fibers line of products.

     Maui Moisture products including combing cream, shampoo, conditioner, curl milk, and hair masks can be purchased at Amazon, Walgreens, CVS Pharmacy, ULTA Beauty, Walmart, and Target. Their 13-ounce conditioner and shampoo bottles are sold for just under 7 dollars on Amazon.

     Other options for vegans, or those interested in vegan hair care, are products from the brand Love Beauty and Planet. Not only are they cruelty-free and vegan, but their bottles are composed of 100% recycled plastic as part of their efforts to reduce climate change and carbon emissions.

     Love Beauty and Planet shampoos and conditioners have amazing ethically sourced fragrances ranging from sandalwood, to ylang ylang, to rose, white jasmine, and so many more. Beyond shampoo and conditioner, their hair products include hair oil, scalp serum, and hair spray, which you can also browse by hair type at https://www.lovebeautyandplanet.com/us/en/home.html.

     “As lifelong animal lovers, being vegan-certified was always a no-brainer for us. Using plant-based alternatives in our vegan haircare and vegan skincare is one of the many small acts of love we believe in because it’s kinder to our furry friends – and the planet. Plus, let’s face it… you can’t beat their incredible scents and awesome beauty benefits, too,” is written on the Love Beauty and Planet website page regarding vegan beauty.

     One purchasing option for a pair of 13.5 ounce shampoo and conditioner bottles is on Amazon for 13.95 dollars, but you can find products near you on the Love Beauty and Planet website.

     Additionally, for those with natural, curly hair, Obia Naturals is a great opportunity to use herbal-based, natural ingredients on your hair. The founder, Obia Ewah, began exploring making her own hair products during her transition to wearing her hair naturally, which you can learn more about on the Obia Naturals website: https://www.obianaturals.com/.

     From curl enhancing custard, to shampoo bars, to detangling spray, all Obia Natural products are vegan and pH balanced. They can be purchased at local stores throughout the United States, or online.

     Not every hair product works on every hair type, but vegan hair care products are here to provide everyone with great options.

Rissa Miller’s article “Don’t Pull the Wool Over Your Eyes” that appeared in a previous issue of Vegetarian Journal educates readers on which yarns are vegan. Many yarns and fibers are made from wool or wool blends (sometimes listed as merino) and are not vegan. To read the entire article, go to: https://www.vrg.org/journal/vj2019issue4/2019_issue4_pull_wool.php

Subscribe to Vegetarian Journal in the USA only by visiting 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

Rosh Hashanah begins the evening of September 18^th, 2020. Celebrate the Jewish New Year with these dishes from The Lowfat Jewish Vegetarian Cookbook, a vegan cookbook by Debra Wasserman.

Polish Plum and Rhubarb Soup
(Serves 6)

1 pound plums, pitted and chopped
1 pound rhubarb, chopped
10 cups water
¼ cup plus 1 Tablespoon apple juice concentrate
¼ teaspoon clove powder
1½ teaspoons cinnamon

Place all the ingredients in a large pot and bring to a boil. Lower heat, cover pot, and simmer for 20 minutes. Serve hot.

Turkish Mandarin Salad
(Serves 5)

Two 10½ ounce cans Mandarin oranges, drained
½ Spanish onion, peeled and finely chopped
¼ cup pitted black olives, chopped
¼ cup pitted green olives, chopped
½ teaspoon coriander
½ teaspoon paprika
Salt and pepper to taste

Toss all the ingredients together in a large bowl. Chill and serve over a bed of lettuce.

Romanian Sweet Pasta
(Serves 8)

1 pound eggless pasta
12 cups water
1 cup maple syrup
½ cup walnuts, ground or 1/3 cup poppy seeds, ground
½ teaspoon lemon rind, minced
1½ cup raisins
½ teaspoon clove powder
1 teaspoon cinnamon

Cook pasta in boiling water until done. Drain.

Heat maple syrup and walnuts or poppy seeds in a large pot over medium heat for 2 minutes. Add lemon rind, raisins, clove powder, and cinnamon. Stir and continue cooking for 3 more minutes. Add cooked pasta. Mix well and serve warm.

Note: You can also pour the mixture into a baking dish and bake at 350 degrees for 20 minutes before serving.

You can purchase The Lowfat Jewish Vegetarian Cookbook with all vegan recipes here: https://www.vrg.org/catalog/

County Stamp Center had an interesting feature about stamps promoting vegetables. They said: “Recently, there have been numerous countries issuing stamps promoting better diets and exercise. Recognizing the negative impacts on both world health and the environment by diets centered on animal based products, a number of countries have issued stamps promoting greater consumption of fruits and vegetables. Stamps such as the Wallis and Futuna 2016 issue illustrates the need for better nutrition and exercise for both adults and children.”
See stamps at: https://stampcenter.com/blog/can-a-stamp-a-day-keep-the-doctor-away/

By Rissa Miller, Senior Editor Vegetarian Journal

By Rissa Miller, Senior Editor Vegetarian Journal

(Serves 4 as a side dish; 2 as an entrée)

2 teaspoons olive oil
1 small onion, chopped (about ½ cup)
2-4 cloves garlic
1 cup brown rice
2 cups low-sodium vegetable broth (or water)
1 Tablespoon dried dill
1 Tablespoon fresh mint, chopped
2 Tablespoons fresh chives, chopped
16 ounces fresh spinach, washed and roughly chopped (usually one box or two bags)
Salt and pepper, to taste
1 lemon, juiced and zested
Fresh herbs or lemon wedges to garnish, optional

In a large pot, warm the oil over medium-low heat for about one minute. Add onion and garlic, and sauté for 2-4 minutes until soft. Add the rice and broth, cover, and simmer for 20-25 minutes, until rice is mostly tender. Stir in dill, mint, chives, spinach, and salt/pepper. Cover and cook another 5-10 minutes until spinach is wilted and rice is thoroughly cooked. Before serving, stir in lemon juice and zest. Top with fresh herbs or lemon wedges, as desired. Serve warm.

Cook’s Note: To make this a heartier entrée, add 1½ cups canned chickpeas with the rice during cooking.

Explore the updated food label online. The online tool provides an overview of the label and each of its elements. See: https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/factsheets.cfm

Here’s a helpful tip about the ingredient list on the package: Ingredients are listed in descending order by weight, so the ingredient that weighs the most in the product is listed first, and the ingredient that weighs the least is listed last.

You may also be interested in this ingredient guide concerning whether items are vegetarian or not: https://www.vrg.org/ingredients/index.php

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

About everyone has heard now about the Impossible Burger, Beyond Burger, and similar meat-like veggie burgers. These burgers have been well-received by non-vegetarians. But how do they compare nutritionally with other plant-based burgers and meat-based burgers? Casey Brown, RD, researched this topic and presents a chart listing the cost, serving size, calories, fat, saturated fat, sodium, fiber, protein, iron, and vitamin B12 in various burgers.

Read this article that appears in the latest issue of Vegetarian Journal and also enjoy two burger recipes you can prepare at home here: https://www.vrg.org/journal/vj2020issue3/2020_issue3_newer_meat.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

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):

Blossom on University, 72 University Pl., New York, NY 10003

Enjoy Crispy Artichokes, Tuscan Kale, Seitan Piccata, Lasagna, Tofu BLT, Blossom Burger, Wild Mushroom Pizza, Tiramisu, Chocolate Ganache, and much more.

Blue Pearl Café, 44 Rittenhouse Pl., Ardmore, PA 19003

Blue Pearl Café is a cute and quaint café located right outside of Philadelphia. It provides a fully vegan menu with smoothies, cold-pressed juices, noodles, and organic bowls. Their denser meals can range from a colorful dragon fruit bowl to a kale Waldorf salad. They have a large variety of unique flavors in smoothies and all are made with fresh fruit, a protein, and either hemp or almond milk. Not only do you get to slurp down on the smoothies, Blue Pearl is also known for their diverse menu of juices.

Callicoon Kitchen, 1601 Hilltop West Shopping Center, Virginia Beach, VA 23451

Callicoon Kitchen offers fast, casual dining with counter-service. You can eat on their 14 seat outdoor patio or take your meal to-go with available curb-side service. They also offer a selection of menu items already packaged and ready for grab-and-go. All of their menu items are made on premises from scratch. They offer healthy salads and noodle dishes; delicious sounding soups; unique sandwiches and wraps; interesting burgers and tacos; fresh baked dessert items including New York Style Black & White Cookies that look spectacular; and a special kid’s menu. They also offer catering services. Co-founder Ron Badach is something of a celebrity having showcased his Classic Black Bean Burger on ABC’s The CHEW in 2013.

Emy Delights & Bites Café, 4322 Albany Post Rd., Hyde Park, NY 12538

Emy Delights & Bites Café was opened by Culinary Institute of America graduate Emily Horta. Emily started in business with EMY D’s Allergy Friendly Desserts and has expanded her food palette to include breakfast and lunch. All products are made without soy, wheat, gluten, dairy, eggs, tree nuts, peanuts, and sesame. Along with delicious handmade gourmet chocolates, Emy’s also offers many grab and go options as well as outside seating. The menu has salads; a variety of Hummus, Avocado and “Sweet” Toast offerings; sandwiches; and smoothies and smoothie bowls. The real stars, it seems to this reviewer, are Emy’s amazing desserts, which vary from day to day.   

Neon Tiger, 654 King St., Charleston, SC 29403

Neon Tiger offers vegan pizzas on regular or gluten-free crust, salads, sides, wines, and organic and local beers. Customer favorites include their vegan fried shrimp served with a chipotle aioli, the formaggio and champignon pizza, and their new frosé mule. The pizzeria is currently offering take-out and outdoor seating, while preparing to open their dining room and offer an expanded menu soon.

Pizzeria Grano, 3240 Main St., Vancouver, BC V5V 3M5 Canada

Pizzeria Grano on Main Street serves fully plant based pizzas, desserts, and antipasto, allowing customers to pick from a variety of tomato base, oil base, or garlic base pizzas. Customers can even personalize their vegan pizzas with toppings ranging from plant-based sausage, to zucchini, to whipped potato, to cashew mozzarella, to many more! Also, all ‘cheeses’ are plant-based and hand-crafted and locally sourced, and pizzas are baked in a traditional brick oven.

Vegan Avenue, 2512 N. Main Ave., San Antonio, TX 78212

Vegan Avenue serves vegan twists on classic dishes. The menu is incredibly diverse ranging from Tres Leches pancakes to enchiladas. You must order the Tres Leches Pancakes for breakfast. This dish combines fluffy pancakes with fresh berries, plant-based milk, and whip cream. For lunch or dinner, we recommend ordering the mac and cheeze skillet, a combination of farfalle, cheeze sauce, tempeh bacon, and chives all served in a cast iron dish. If you are looking for a dish on the lighter side, order the rise and shine smoothie bowl. This smoothie features pitaya, strawberry, and mango. It is topped with granola, fresh fruit, coconut, and chia seeds. To drink, order the dragon fruit lemonade is refreshing.