Support vegan restaurants in Maryland during Vegan Restaurant Week which has now been extended through August 23^rd, 2020. See: https://www.mdveganeats.com/ and https://facebook.com/events/s/maryland-vegan-restaurant-week/307528703959792/?ti=ia

By Reed Mangels, PhD, RD

In these economically challenging times, the WIC (Women, Infants, Children) Program can be a help to many families with infants and young children. According to USDA’s website, WIC serves about half of all infants born in the United States. WIC was developed to protect the health of low-income pregnant and post-partum women, infants, and children up to age 5. The program provides participants with vouchers that are used to purchase specific foods that are identified as being nutritious. WIC is administered by the USDA and by state health departments.

For vegan post-partum women and young children, WIC food options may include:

• Fresh, frozen, and canned fruits and vegetables
• 100% juice
• Breakfast cereals (some ingredients may not be acceptable to vegans)
• Whole grain bread products, whole grain tortillas, brown rice, whole wheat pasta (some bread and tortilla ingredients may not be acceptable to vegans)
• Dry or canned beans, peas, or lentils
• Peanut butter

Infant food suitable for vegans:

• Infant cereal
• Infant fruits and vegetables

Soy formula is available through WIC. Although it may contain vitamin D derived lanolin, there are no other options for formula-fed vegan infants. 

     The WIC food package for women and young children may include vouchers for non-vegan items such as dairy products, eggs, and canned fish. In some cases, on a state-by-state basis, specific brands of soymilk and/or tofu may be available to substitute for cow’s milk. There are not standard vegan substitutes for eggs or canned fish. If you want to use soy milk and/or tofu to replace cow’s milk, you may need to discuss this with the WIC nutritionist.

     Currently, all states and the District of Columbia appear to allow approved brands of soy milk to replace cow’s milk. Thirty-four states and the District of Columbia list certain brands of tofu as an approved substitute for cow’s milk.

For more information about the WIC program, visit USDA’s website or search for WIC on your state’s department of health website.

By Rissa Miller, Senior Editor Vegetarian Journal

(Makes about 40 crackers)

2 cups almond flour
2 Tablespoons ground flaxseed meal
½ teaspoon salt
½ teaspoon ground black pepper (or to taste)
1 Tablespoon olive oil
3-4 Tablespoons water
Parchment paper

Preheat oven to 350 degrees.
     In a food processor or powerful blender, add almond flour, flaxseed meal, salt, and pepper. Pulse twice to mix dry ingredients and break up lumps in almond flour. Add olive oil and 3 Tablespoons water. Turn on processor and allow to mix until dough forms a ball. If it doesn’t roll into a ball, add only one more Tablespoon of water. Don’t overdo it on adding water, or the cracker dough will become too moist.
     Tear off two sheets of parchment paper that are the size of the baking sheet you plan to use in the oven. Form dough into a ball on top of one piece of parchment on the counter and allow to rest 10 minutes for flax seed meal to form its bonds. When ready, top with second parchment sheet and roll the dough until it’s an evenly shaped oval or rectangle, less than ¼ inch, about 1/8 inch, thick. Remove top layer of parchment and slide onto the baking sheet. Using a knife or pizza cutter, score the dough into crackers, about 1½  inch square. It’s likely they won’t be perfect—that’s part of the charm of homemade crackers.
     Bake at 350 degrees, turning once during baking, for 18-20 minutes until edges are browned and crackers are crisp. Allow to cool for 20 minutes on a baking sheet before eating.

By Rissa Miller, Senior Editor Vegetarian Journal

(Makes 12 slices)

Non-stick spray
3 Tablespoons ground flax seed meal
6 Tablespoons warm water

1½ cups all purpose flour
¼ cup sugar
1½ teaspoons baking powder
1½ teaspoons baking soda
1½ teaspoons powdered ginger
1 teaspoon cinnamon
Pinch salt (optional)
¼ cup maple syrup
½ cup unsweetened, plain vegan milk (cashew, oat, pea, or soy work best)
2 Tablespoons melted vegan margarine
1 teaspoon vanilla extract
¼ cup dried candied ginger, chopped
½ cup dried cranberries

Preheat oven to 350 degrees. Spray a loaf pan with non-stick pray and set aside.
     In a small bowl, combine ground flax seed meal with warm water. Stir thoroughly and set aside to congeal into a binder.
     In a large bowl, mix flour, sugar, baking powder, baking soda, powdered ginger, cinnamon, and salt. Stir a few strokes to mix, then add maple syrup, vegan milk, margarine, vanilla, and flax meal mixture. Stir again, about 30-40 strokes until well combined. Fold in chopped dried ginger pieces and dried cranberries. Pour into prepared loaf pan and bake at 350 degrees for 45-50 minutes until a toothpick comes out clean and edges of loaf are golden brown. Cool 10-15 minutes before slicing and serving.

By Kavitha Shankar, VRG Intern

Per the census data released by the government of India in 2014,¹ a total of 72% of males and 71% of females are meat-eaters in populations of 15 years of age and over. Census data from 2004² indicate that three out of four citizens above the age of 15 years are non-vegetarian. Although the percentage of meat eaters has dropped from 75% in 2004 to 71% in 2014, it still seems high for a country that most people view as a vegetarian nation. Also, an analysis of the National Family Health Survey (NFHS) by LiveMint found that vegetarianism has been on the decline between 2005 and 2015. Further, per other research, the percentage of vegetarians may be even lower (by about 10-15%) than indicated by the 2014 census data published by the government of India.

From the census data, it is not clear what types of meat (red, white, seafood) were included in calculating the numbers. It is also not clear if an ovo-lacto diet pattern was classified as vegetarian or “non-vegetarian.” However, the NFHS 2015-2016 surveyed about 800,000 men and women (700,000 females and 100,000 males) with questions geared at assessing whether they were fish, chicken, meat (assumption: meat may equate to beef and/or pork which is consumed in select populations only; may include goat which is widely consumed), egg, and dairy consumers.

Per the NFHS survey, about 30% of women and about 20% of men may fall under the lacto-vegetarian category (“Never” consume “eggs,” “chicken or meat,” “fish or chicken or meat,” “fish”). It is interesting also to note the contents of another table in the survey that breaks down consumption patterns by religion. 30% of Hindu women and about 40% of Hindu males consume some kind of meat. This seems to be in line with the outside world’s perception that Hindus are predominantly vegetarians.

Another article from the Indian Express,³ an Indian news agency, has reported that meat consumption seems lesser in states that consume more dairy, specifically milk. These statistics were based on the National Sample Survey’s Office (NSSO). Given this, we may be able to assume that India’s vegetarianism numbers from the census may include ovo-lacto vegetarians. Although, we cannot be certain. There are no comments or methodology of survey listed with the census reports.

References

1.   Government of India. Sample registration system baseline survey 2014. censusindia Website. https://www.censusindia.gov.in/vital_statistics/BASELINE%20TABLES07062016.pdf. Published 1/1/2014. Updated 2014. Accessed July 5, 2020.

2.   Government of India. Sample registration system baseline survey report-2004. censusindia Website. http://censusindia.gov.in/Census_Data_2001/baseline/baseline2004.pdf. Published 2004. Updated 2004. Accessed July 5, 2020.  

3.  Damodaran H. In india, To be veg is to drink a lot of milk. Indian Express. 2015;Explained:1. Available from: https://indianexpress.com/article/explained/in-india-to-be-veg-is-to-drink-a-lot-of-milk/. Accessed July 5 2020.

For information about other polls, see:

https://www.vrg.org/nutshell/faq.htm#poll

https://www.vrg.org/nutshell/faq.htm#international

By Tamir Stahler

Even though overseas travel generally has been put on hold in recent times, our aspirations to one day get back to seeing the world after Covid-19 have not. If your future travel plans include Israel, you must be sure to fully indulge in the food. Mediterranean cuisine is not only among the healthiest, but also most delicious in the world. If you are a vegan, then you are in luck. There is a plethora of Israeli and Palestinian local dishes which are friendly to a vegan diet. Below I’ll be discussing exactly what you should look forward to ordering and some tips on how to make that order happen in a bustling environment where American standards of patience in the service industry are non-existent.

Let’s cover some basics which likely you know already.

Hummus – a dip made from chickpeas, olive oil, garlic, sesame oil

Falafel – a deep-fried ball or patty made from ground chickpeas, fava beans, or both

Babaganoush – a dip made from mashed cooked eggplant, olive oil, sesame oil, spices

Foods for more seasoned surveyors of Middle Eastern Cuisine

Shakshouka – a dish of eggs* poached in a sauce of tomatoes, olive oil, peppers, onion, and garlic, and commonly spiced with cumin, paprika, cayenne pepper, and nutmeg (*while this dish traditionally includes poached eggs on top of the dish, have no worries as you can order it without eggs)

Tabbouleh – a salad made from bulgur, chopped onions, mint, garlic, parsley, lemon juice

Fatoush – salad made from toasted or fried pieces of khubz (like pita chips) combined with mixed greens and other vegetables, such as radishes and tomatoes 

Fuul – a stew of cooked fava beans served with vegetable oil, cumin, and optionally with chopped parsley, garlic, onion, lemon juice, chili pepper, and other vegetable, herb, and spice ingredients

Za’atar – a spice mixture that includes the herb Za’atar itself along with toasted sesame seeds, dried sumac, often salt, as well as other spices

Even more advanced food options

Sabich – an Iraqi Jewish dish of pita or laffa stuffed with fried eggplant, hard boiled eggs*, salad, parsley, amba (Tangy Iraqi Jewish sauce), and tahini sauce (*this can be ordered without egg as well)

Aaleye – a Palestinian dish in a sauce form consisting of cooked tomatoes, onions, hot peppers, and spices

Kibbeh – stuffed balls of bread; the vegetarian kind being stuffed with vegetables and nuts

Mulkhiya – a soup made from the Mulkhiya plant also called Jew’s Mallow (*be sure to inquire if chicken stock is in their recipe)

Malawach – A Yemenite Jewish dish of fluffy filo dough with various spices and toppings added and wrapped

Some Tips

Most of these foods you will be able to order on the street. Many establishments where you see shawarma will also be a place to find falafel. Sabich and malawach are less common but also sold on the street. In some instances, malawach may be referred to as jahnun (it can be confusing). 

For kibbeh, mulkhiya, shakshuka, fuul, tabbouleh, and fatoush you will likely have to find a traditional restaurant.

Because the food industry in Israel is dominated by kosher customers, almost every restaurant is certified kosher in order to stay in business. What does this mean for you? There is a law in Judaism that no dish can mix dairy and meat products. This serves as a very easy to remember guideline for vegetarians as you can be confident that if you see dairy on the menu, there will never be meat at that restaurant; however, there can be fish. Vice versa, there won’t be dairy in sauces at a kosher meat restaurant.

When ordering, especially from a street vendor, remember that lines do not really exist in Israel. While there may be something resembling a line forming, the reality is that in no way does that line function properly. It is common for friends of the vendor or strangers to hang out in front of street shops and often they appear to be customers because they are eating the food. Simply ignore them and say excuse me while you step in front of the vendor and assert that you want to order.

Additionally, you can also hang out and eat food there too! It is not seen as rude or unclean to take samples of the toppings being offered by vendors and you should always accept the offer to try a free ball of falafel. They love to show off their culinary skills and it is rude to refuse. Most foods will be made very quickly, but in the event that your food is being prepared and you notice yourself drowning in the sea of people filing into the store, be sure not to move. If you are standing in front of the register or directly blocking someone from ordering, move over a bit. Under no circumstances should you do the American standard of walking back to the front of the restaurant and finding a table to wait at. You will never get your food. Stand exactly where you are and let the natural process of overcrowding encourage the cooks to move fast and the server to find you.

These small tips will give some legs to any traveler new to the food scene in Israel. The delicious vegan-friendly cuisine in Israel is something to chase down and enjoy. Don’t forget to have a strong glass of coffee with your meal and grab a seat while you eat. Take in the atmosphere and enjoy the country!

Tamir is fluent in Arabic, Hebrew, and Spanish. He has traveled to Israel on numerous occasions.

From the Food and Drug Administration:

SmithFoods Inc. announced that it is voluntarily recalling 16-oz pint packages of Earth Grown Vegan Non-Dairy Almond Based Frozen Desserts because it may contain an undeclared cashew allergen. People who have an allergy or severe sensitivity to cashews run the risk of a serious or life-threatening allergic reaction if they consume these products. See:
http://s2027422842.t.en25.com/e/es?s=2027422842&e=359357&elqTrackId=376c7bc788024cd5a73d955f2e3dcbdc&elq=7978eebf3ff24a39a17f9001925db968&elqaid=13646&elqat=1

By Lucia Rivera, VRG Intern

Here are the top five vegan dish favorites of some VRG interns attending different universities in the USA. We interviewed one of our interns at each school. 

At Cornell University (located in Ithaca, New York):

1. Tofu stir-fries
2. Vegetarian sushi
3. Burrito nights (rice, beans, and guacamole)
4. Lentil and potato stew
5. Poke bowls

At Iowa State University (located in Ames, Iowa):

1. At Heaping Plato: Build your own bowl with turmeric rice, falafel, and toppings
2. At Heaping Plato: Build your own entrée with Pita, spicy falafel, and toppings
3. At Clydes: Vegan falafel burger
4. At The Roasterie: Sesame Tofu Wrap
5. At Clydes: Plain bagel with peanut butter and a fruit cup

At Johns Hopkins University (located in Baltimore, Maryland):

1. Fruit and SunButter
2. Veggie burger with salad
3. Vegan stir-fry noodles
4. Customizable salad bar (faro, mixed greens, bell peppers, cucumbers, carrots, chickpeas, sunflower seeds, and olives).

At North Carolina State University (located in Raleigh, North Carolina):

1. Fresh Sweetened Peanut Butter with Banana on Toast
2. Cereal with Soy Milk
3. Mushroom Portabella Burger
4. Red Lentil Dal
5. Black Bean Soup

At University of North Carolina Chapel Hill:

1. Beyond Burger with lettuce, tomatoes, pickles, onion, and ketchup with fries on the side
2. Build Your Own Burrito Station (Rice, beans, lettuce, tomato, salsa, avocado, and chips)
3. Rainbow Vegetable Curry with basmati rice (with added tofu)
4. Roasted sweet potato with black beans, tomato, and hummus
5. Falafel wrap with pita, falafel, lettuce, tomato with Greek salad and hummus side

Clare Broud, a student at UNC Chapel Hill advises about variety as a vegan college student. “The biggest tip for any college student eating at a dining hall is to find ways to have variety.  If you’re eating in the dining hall all year, no matter [what] your diet, you will get tired of the food; that’s just how dining hall food works. But changing up what you eat can help curb the monotony. At some schools, students also are able to make their own vegan dishes, or find great options at restaurants on campus!” Broud said.

For example, here are some options to make yourself, as one college student did at the University of Maryland (located in College Park, Maryland):

1. Refried beans (sautéed mashed beans with spices) and vegetables in a wrap
2. Lentil/chickpea pasta with sauce and veggies
3. Overnight oats with fruit and nut butter
4. Big salad with homemade Caesar salad dressing
5. Tofu veggie stir-fry

At the University of Minnesota Twin Cities, restaurants on campus serve these vegan options:

1. At Mim’s Cafe: Falafel sandwich—pita wrap with crispy fresh falafel, hummus, lettuce, tomato, onion, and pickled red cabbage
2. At Mim’s Cafe: Falafel Plate—Hot crispy falafel with your choice of toppings, rice or hummus or fresh french fries
3. At Teahouse: Kung pao tofu—crispy tofu lightly covered in a chili sauce with bell peppers, peanuts, onions, and rice on the side
4. At the Afro deli: Sambusa vegetarian—seasoned potatoes wrapped in a dough and fried to crisp

At North Carolina State University even the library serves vegan cinnamon almond cookies! Whether it be through a dining hall meal plan, on-campus restaurants, or a personal kitchen, college students are fully able to pursue their academic passions while enjoying a variety of vegan dishes.

Here are some past opinions of college students.

https://www.vrg.org/journal/vj2013issue1/2013_issue1_college_survey.php

You can now read the latest issue of Vegetarian Journal on Kindle. Some of the articles in this issue include Bowled Over (a wide variety of vegan bowl recipes); Refreshing Mocktails; Nutrition Hotline: What to Do if Pregnant and Anemic; Scientific Updates; Product Reviews; How Do the Newer Meat-Like, Plant-Based Burgers Compare Nutritionally?; Which Nutritional Yeast Delivers the Vitamin B12 You Need?; and More!

You can 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

Are you searching for vegan “fish” alternatives? If so, here’s a list of some products you might want to try out. Many of these items are now sold in stores and online.

Asanté’s Plant Based Ceviche

BeLeaf Vegan Shrimp

Gardein Golden Frozen Fishless Filet

Gardein Mini Crispy Crabless Cakes

Good Catch Fish-Free Tuna Naked in Water

Good Catch Mediterranean Fish-Free Tuna   

Good Catch Olive Oil and Herbs Fish-Free Tuna

Good Catch Plant-Based Crab Cakes New England Style

Good Catch Plant-Based Fish Cakes Thai Style  

Loma Linda Tuno in Three Varieties

May Wha Vegan Fish

May Wha Vegan Golden Fish Fillet

May Wha Vegan Crab Steak

May Wha Vgan Salmon

May Wha Vegan Scallops

May Wha Vegan Shrimp Ball

May Wha Vegan Tuna

May Wha Vegan Squid

Quorn Vegan Fishless Sticks

Sophie’s Kitchen Breaded Vegan Shrimp

Sophie’s Kitchen Vegan Crab Cake  

Sophie’s Kitchen Vegan Fish Fillet

Sophie’s Kitchen Vegan Smoked Salmon

Sophie’s Kitchen Vegan Toona