By Rissa Miller, Senior Editor Vegetarian Journal

(Serves 4)

5-6 Yukon Gold potatoes, skins-on, cubed

½ cup to ¾ cup potato cooking liquid

½ cup unsweetened, unflavored vegan milk

Salt and pepper, to taste

Add cubed potatoes to a large cook pot and cover with water. Bring to a boil and cook for 30-40 minutes, until potatoes are fork-tender. Put aside 1 cup of cooking liquid before draining potatoes. Once drained, return cooked potatoes to cook pot and add ½  cup cooking liquid and ½  cup vegan milk. Using a potato masher, sturdy fork or electric mixer, mash the potatoes and blend with liquid to desired texture. If smoother, creamer texture is desired, add more of the cooking liquid and re-mash. Season to taste with salt and pepper. Serve warm.

Cook’s Note: These potatoes are wonderful with various add-ins such as a teaspoon of garlic powder or onion powder, chopped fresh parsley or chives, or even a palm full of nutritional yeast.

Recent topics brought up include:

– Info about the launching of an occasional So Many Kids in the Kitchen group and our first virtual show is next week.

– Parent posted: Part of my doctoral research is focused on school lunch programs. What is your opinion or take on it? Do your kids eat school lunches and if yes, do you find enough vegetarian options. For example, Child Nutrition Program (CNP) officially introduced tempeh as a meat-equivalent last year. However, how many schools really serve tempeh? Ours does not!

– What is your take on “organic” veggie/fruit produce? Do you “trust” them enough to spend extra $$ on organic produce? Do you “believe” they are better for the health of your children?

– Mention of new veggie book for children called The Turtle Who Fights For Animal Rights.

https://www.facebook.com/groups/VRGparentsandkids/ is intended to be a group that offers support for families raising children on vegan diets and for vegan kids. We envision it as a place to get advice about a wide-variety of topics: pregnancy, birthday parties, school lunches, Halloween, non-leather apparel, cruelty-free products, summer camps, and more. Please use it as a place to share your wisdom, seek advice, or just find a sympathetic ear. The goal is to offer support.

Consequently, any profane, defamatory, offensive, or violent language will be removed. Feel free to disagree, but do so respectfully. Hateful or discriminatory comments regarding race, ethnicity, religion, gender, disability, sexual orientation, or political beliefs will not be tolerated. We expect that posts should relate to vegan diets and lifestyles. The Vegetarian Resource Group reserves the right to monitor all content and ban any user who posts in violation of the above rules, any law or regulation, SPAM, or anything otherwise off topic.

Please share this information with any veggie families that you know! Thanks.

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 coronavirus pandemic many are doing take-out and/or delivery now):

The Andaluz Vegan, 10540 Cypress Creek Pwky., Houston, TX 77070

The Andaluz Vegan specializes in Mexican Street food. The menu is filled with delicious options like jackfruit flautas and gorditas. The flautas are filled with jackfruit and topped with queso and either creamy chipotle cheese, nacho queso, or creamy elote green. On the side order the empanadas available in three different fillings: squash blossom and cheese, potato and cheese, or beans and cheese. To drink order either the homemade Agua fresca or the horchata. The papaya, banana, and oat Agua fresca is especially delicious. For dessert order the rice pudding or churros served with chocolate dipping sauce.

BAIA, 300 Grove St., San Francisco, CA 94102

BAIA is a vegan restaurant serving delicious plant-based classic Italian dishes. Some favorites include: Cacio e pepe, lasagna, and the market vegetable pizza. The Cacio e pepe features black pepper cream with mozzarella, parmesan, and ricotta. The pasta is tasty and creamy. The lasagna is stuffed with Bolognese sauce, ricotta, and mozzarella. It is delicious and filling. The market vegetable pizza is topped with fresh vegetables, greens, and herb sauce. This pizza is the perfect combination of savory and flavorful. For dessert, order the Torta, a rich chocolate and hazelnut cake. BAIA will become a new plant-based favorite with the rotating menu offering new exciting options every week.

Happy Vegan, 1279 Main Ave., Clifton, NJ 07011

The Happy Vegan specializes in Turkish vegan food. Order the Vegan Çig Köfte made with crack wheat, tomatoes, pepper, red pepper juice, pomegranate sauce, garlic, and mint. Another great option is the crispy tofu salad filled with fried tofu, walnuts, salad, tomatoes, and carrots. On the side, try the dr. OZ Green Juice with apple, celery, ginger, and lemon. For dessert try the delicious Baklava stuffed with dough, pistachio, and vegan butter.

House of Vegans, 1426 North 3rd St., Harrisburg, PA 17102

House of Vegans offers vegan soul food, and on Sundays offer their signature burgers; the Slap Burger, Open House, and the Big Zaddy. Along the counter runs the phrase “For the Culture,” which House of Vegans says is at the center of what they do. They also offer fresh H.O.V. juices, like Banana Express.

M!LK Gelato, 535 Queen St. W., Toronto, ON M5V 2B5 Canada

M!LK Gelato serves vegan gelato and sorbet made with coconut, oats, and mix-ins to create one of many different flavors. On top of their cold treats, the shop also serves cupcakes and waffles, which you can fill with your gelato, and beverages. They’re located off of Queen Street in the Alexandria Park district, within walking distance of Alexandria Park.

Sestina, New York, 67 2nd Ave., NY 10003

This upscale eatery focuses on a variety of vegan pasta dishes along with antipasto, desserts, espresso, and wine. Call or check on the web to make reservations.

SO Veganly, 26515 Preston Ave., Bldg. C, Spring, TX 77373

Described to have welcoming customer service and great vegan food, SO Veganly is a woman-owned, Black-owned, soy-free, organic restaurant. SO Veganly alternates menu themes monthly, with “Comfort food” or “Mexican food” from one month to the next. Anyone can order breakfast dishes like cinnamon pancakes, entrees like Coney style chili dogs and personalized power bowls, while also having catering and meal prep options.

Uncooked, Fulton Market, 210 N. Carpenter St., Chicago, IL 60607

Uncooked is a vegan, whole foods, gluten-free restaurant. Located in Fulton Market, they offer delivery within a 3-mile radius for orders that can be placed through their app. Delivery or sit-in orders can range from cakes, breakfast dishes, salads, and entrees, to dips, juices, smoothies, smoothie bowls, coffee, and teas!

By Rissa Miller, Senior Editor Vegetarian Journal

(Makes about 60 crackers)

1 cup all purpose flour

¼ cup nutritional yeast

1 Tablespoon ground flaxseed meal

¼ teaspoon ground turmeric

¼ teaspoon smoked paprika

Pinch salt

2 Tablespoons olive oil

2 teaspoons yellow mustard

5-6 Tablespooons water

Parchment paper

Preheat oven to 350 degrees.

     In a food processor or strong blender, combine flour, nutritional yeast, flaxseed meal, turmeric, paprika, and salt. Pulse twice to mix. Add olive oil and yellow mustard. Pulse again several times to combine. Next add 4 Tablespoons of water. Process until well blended and when done, see if dough will hold its form in a ball. (Open it and check by hand.) If it doesn’t roll into a ball, add only one more Tablespoon of water at a time until it holds a ball shape. 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 for 10 minutes for flaxseed meal to form its bonds. When ready, top with a second parchment sheet and roll the dough until it’s an evenly shaped oval or rectangle, less than 1/8 inch, about 2 millimeters—very thin to get crispy! Remove the 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.

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.