By Rissa Miller, Vegetarian Journal Senior Editor

Occasionally you find a recipe that works for any meal: breakfast, lunch, dinner, or snack. You’ve stumbled onto just such a meal. Tender roasted sweet potato stuffed with a savory, spiced black bean, quinoa, and veggie filling will satisfy anytime of day. Top it anyway you would a favorite taco/burrito and you’re set to chow down.

2 large sweet potatoes

1 cup water

1/2 cup quinoa

1 teaspoon taco seasoning

1/2 small onion (about 1/2 cup)

1/2 cup chopped bell pepper

1 Tablespoon olive oil

1 cup canned black beans, rinsed and drained

2-3 cloves garlic, chopped

1 teaspoon ground cumin

1 teaspoon smoked paprika

1 teaspoon nutritional yeast

1/2 teaspoon dried oregano

1/2 teaspoon salt

2 Tablespoons salsa (optionally more to serve)

2 Tablespoons orange juice (about 1/2 fresh orange)

Zest from 1 orange

To serve: chopped parsley, cilantro, jalapeno, green onion; avocado/guac; salsa or any cheezy sauce you like.

Preheat oven to 375 degrees and bake sweet potatoes, wrapped in foil, for one hour until tender when pierced with a fork. Set aside to cool when done. 

     While baking sweet potatoes, prepare quinoa. In a saucepan, bring water to a boil. Add quinoa and taco seasoning, cover, and cook for 10-15 minutes. Stir occasionally while cooking; quinoa is done when all liquid is absorbed and quinoa is fluffy. Set aside.

     In a large skillet, sauté onion and bell pepper in olive oil over medium heat until onions are lightly browned and fragrant, about 2-4 minutes. Add black beans, garlic, cumin, paprika, nutritional yeast, oregano, salt, salsa, and orange juice, as well as prepared quinoa. Stir well to combine and heat over low heat for 3-6 minutes, until the mixture is warm. Just before serving, stir in orange zest.

     To serve, slice baked sweet potatoes lengthwise and squish to open the top wide up. Top each potato with half of the quinoa-black bean filling. Top with your favorites such as chopped parsley/cilantro/jalapeno/green onion, avocado/guac, more salsa or a vegan cheezy sauce.

In the photo, Jalapeno Cashew Cream is shown, recipe at https://nutritiouslife.com/recipes/jalapeno-cashew-cream/

There was a recent advertisement for Ensure Plant-Based Protein, which contains no dairy, but is made from fava bean and pea. Interestingly, this product includes D3 (plant based) and organic sugar. They are stating it is vegan and offering a coupon.

For information see: https://ensure.com/nutrition-products/ensure-plant-based-protein

The Vegetarian Resource Group has been approved for inclusion in the federal government CFC charity list. The CFC code number 10601. If you are a federal worker, we appreciate your support. If you are not a federal government worker, you can support our veg outreach and education in your workplace campaign. For some workplaces that do matching donations, see:  www.vrg.org/donate

Thank you so much for your support!

By Julia Stanitski VRG Intern

In this day and age, college food services need to provide food options for people of all dietary restrictions, including a vegan diet. We decided to ask high-schoolers (or recent high school graduates) what vegan foods they want to see at their future colleges. We also asked current college students’ opinions on what their favorite vegan foods at their school are. All of these students we questioned are interns here at the Vegetarian Resource Group. The information below can be very useful to colleges looking to expand their offerings of on- and off-campus vegan options, and also to college activists working on adding vegan offerings.

We asked the younger students, “What vegan foods do you want to see at your future college?”

• “I would like to see some protein options like beans, peas, chickpeas, tofu, tempeh, etc. – I think a lot of places that offer vegan options mainly offer produce, and even though that’s a huge part of a plant-based diet, it would definitely be nice to be able to have a well-rounded plant-based diet on campus. Also, dairy alternatives like soy, oat, or almond milk, because coffee in college is a must!”
  • Aiman, John Hopkins University (has not been on-campus yet)
• I feel like colleges really limit their vegan foods to pasta and salads and such, but there is so much more they could offer, especially as more and more people are going vegan. As a high school senior, I often think about what vegan options will be readily available on campus. I think it would be great for colleges to diversify their vegan options, adding some international options. I’m a huge fan of bowls, any type of bowl – a vegan fried rice bowl with some tofu or a vegan soba noodle bowl would be awesome to see. Recently, I’ve been enjoying wraps as well – so wraps with veggies and tofu could make a great lunch. It would also be nice if colleges extended the options of vegan proteins. As important as tofu is to my diet, I would still love to see some other protein sources – this could be roasted chickpeas, curry lentils, tempeh, etc. In addition to vegan meals, I would love to see colleges offering a vegan dessert – could be vegan brownies, cookies, or even a pastry would be great!
  • Clarissa, High School Senior
• “I would love to see vegan baked goods on college campuses. Things such as vegan muffins, pastries and desserts…”
  • Audrey, University of Alaska Anchorage (has not been on campus yet)
• “Here are some of my general thoughts about what kinds of vegan food I would like to have in college!

– healthy vegan options (so not just potatoes, pasta, rice)

– I love fruit and vegetables in almost any form

– faux meat or meat substitutes would be a nice form of protein to have available. I know some schools may offer veggie burgers or tofu too.

– legumes are my main protein source usually so that would be awesome to have available in college! (Examples are pinto beans, lentils, chickpeas, peas, etc.)

– vegan breakfast foods hopefully include cereals or vegan breads 

– lastly, I know a lot of schools have salad bars available so that would also be a great go-to.

In general, I just hope that schools are accommodating and considerate. 🙂 I know several of the schools I’m applying to have veggie houses or co-operatives where everyone in that dorm works together to cook vegan foods. I love that idea!

• Lucia, High School Senior

Then, we asked the college students, “What are your favorite foods at your college currently? What do you wish your college had regarding vegan food?”

• “My favorite vegan food on campus would be the Impossible Burger. It tastes great, and has a good amount of protein, which is often harder to find in vegan food. In terms of what I wish my college had, I would say more meat alternatives. As a vegetarian, I have not eaten meat my entire life, and often, I am curious as to what it tastes like. With more “Beyond Meat” options available, bringing more of those options to campus would be preferable.”
  • Rithvik, age 20, John Hopkins University
• “My favorite vegan food at Loyola is the sweet potato sushi at Cold Spring Sushi on campus and regarding vegan food I wish there were more vegan options at Iggy’s Market, which is a place on campus that is similar to a convenience store where you can buy all sorts of snacks, frozen foods, ice cream, drinks, and more.”
  • Katelynn, age 20, Loyola University Maryland
• “I think with college dining the overriding concerns should be cost and ease, so I would for the most part not go for fake meat/fake cheese and instead would emphasize things like chickpeas and lentils with vegetables (soups, curries, pasta sauces, stews) and bean chili with baked potatoes… Also, college is a time when many people are most open to trying new ideas, new lifestyles etc., so another reason to not try to ape a traditional American diet but with fake meat dairy, and instead focus on Indian and Thai style curries (without ghee, meat or paneer), vegan Pho, Ethiopian, etc.”
  • Simon, Postdoc at Johns Hopkins University
• “My favorite vegan food at my college is kung pao tofu. I wish they had a bigger grocery store and more affordable prices for basic vegan items like rice and beans.”
  • Gabriella, age 22, University of Minnesota
• “When I bought vegan foods, my preferred options were vegan baguettes made with a combination of vegetables and hummus. What do you wish your college had? Vegan desserts and more options for regular foods in the menu. We have a free-meat Monday (so there is already some promotion of vegetarian diets), but more inviting vegan dishes could be prepared. Just this year the  Vegan Association was funded.”
  • Odette, age 30, Wageningen University (The Netherlands)

As you can see, adding more options of vegan food at universities and college campuses is important to these students. The high-schoolers mentioned the importance of having a lot of protein options available – like beans, tempeh, and tofu. They also mentioned the need for a well-rounded diet, not JUST produce. People who follow vegan diets do not just eat fruits and vegetables 24/7, so vegan snacks, non-dairy milks, vegan desserts, and more of the processed items would be nice to have. Clarissa, a high school senior, mentioned that having more international dishes would be great, like a soba noodle bowl.

     From the college students, we received an array of answers. The protein options were brought up again – meat alternatives can be very helpful for vegans and vegetarians alike. Rithvik, who attends John Hopkins University, mentioned his love of the Impossible Burger on-campus, but still wish more vegan meats were an option! It was also stated that there should be more vegan items at the smaller convenience stores at colleges, which would include small snacks, frozen meals, and ice cream.

     All in all, colleges should make a wide variety of vegan food and meals available to their students. This not only accommodates to the vegan students (and will attract them to certain colleges over others) but will also allow non-vegans to try these healthy choices.

For information on other college food, see:

https://www.vrg.org/teen/#college

https://www.vrg.org/fsupdate/index.htm#College

For info on VRG internships, go to: https://www.vrg.org/student/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.

VRG asked the following in a national Harris Poll. See: vrg.org/blog/2020/08/07/how-many-adults-in-the-u-s-are-vegan-how-many-adults-eat-vegetarian-when-eating-out-asks-the-vegetarian-resource-group-in-a-national-poll/

Which of the following, if any, best describes your eating behavior?

• I never eat meat, fish, seafood, poultry, dairy, or eggs.
• I never eat meat, fish, seafood, or poultry.
• I never eat meat, fish, seafood, poultry, dairy, or eggs when eating out or getting takeout, but eat one or more of these foods at home.
• I never eat meat, fish, seafood, or poultry when eating out or getting takeout, but eat one or more of these foods at home.
• When eating out or getting takeout, I sometimes eat meals without meat, fish, poultry, dairy, or eggs.
• When eating out or getting takeout, I sometimes eat meals without meat, fish, or poultry.
• None of these.

We considered those that never eat meat, fish, seafood, or poultry; plus those that never eat meat, fish, seafood, poultry, dairy, or eggs, as vegetarian. We classified that second category of vegetarians who don’t eat dairy or eggs also as vegan. Because we use the word “never” and don’t just ask if a person considers him/herself vegetarian, our numbers may be lower than others. Be wary of comparing to polls in other countries that ask if you are vegetarian or vegan, since people may self define differently. We did not ask about honey.

     More than half of the U.S. adult population (54%) always or sometimes eats vegetarian (including vegan) meals when eating out. One fourth (25%) of U.S. adults always or sometimes eats vegan meals when eating out. Six percent of American adults are vegetarian (including vegans) all the time, and half of the vegetarians are also vegan (three percent of American adults).

We asked the following additional question, which may be of interest to food companies, food services, restaurants, marketers, researchers, students, government regulators, and the media.

BEVERAGES LABELED SOYMILK

Which of the following do you expect from a beverage labeled soymilk? Please select all that apply.

If a beverage is labeled soymilk I expect:

                                         TOTAL                        VEGETARIANS                                            RESPONDENTS           (INCLUDES VEGANS)

-To be able to use it in a similar way     43%                             53%

on cereal as cow’s milk 

-To be able to use it in a similar way     38%                             41%

in cooking as cow’s milk

-It to have the exact same amount         22%                             20%

of Vitamin D as cow’s milk.

-It to have the exact same amount         21%                             15%

of calcium as cow’s milk.

-To have the same allergic reaction    10%                             13%

or lack of allergic reaction

as I might have to cow’s milk

-It to have milk from a cow                    8%                               8%

-None of these                                      23%                             15%

Some groups believe that plant milks should not be labeled milk, as people will confuse these items with cow’s milk. However, according to the survey, only 8% of American adults say if a beverage is labeled soy milk they expect it to have milk from a cow.  

Seven percent of individuals with a high school education expected soy milk to have milk from a cow, 8% with some college education expected this, and 9% of college grads expected soy milk to have milk from cow. Education does not seem to have much impact.

As about half of vegetarians (including vegans) (53%) expect that a beverage labeled soy milk can be used in a similar way on cereal as cow’s milk, calling this item a milk could be helpful to the consumer. However, as some vegetarians (including vegans) expect soy milk to have the same amount of calcium (15%) and vitamin D (20%) as cow’s milk, this suggests clear nutrition labeling of all food products is important.

This survey was conducted online within the United States by The Harris Poll on behalf of The Vegetarian Resource Group from June 22-24, 2020 among 2,074 U.S. adults ages 18 and older. This online survey is not based on a probability sample and therefore no estimate of theoretical sampling error can be calculated. For survey methodology, please contact [email protected]. Please note that this poll was taken during the Covid-19 pandemic. We do not know what influence, if any, that may have had on the survey answers. See: https://www.vrg.org/nutshell/faq.htm#poll  for more poll information.

World Vegan Day is celebrated on November 1^st each year! World Vegan Day first occurred on November 1st, 1994 as a way of commemorating the 50th anniversary of the United Kingdom Vegan Society and the term Vegan. Consider treating a non-veggie friend or co-worker to a delicious vegan meal today. This way you support vegan establishments while showing others how wonderful vegan food can be.

Visit The Vegetarian Resource Group online guide to veggie restaurants in the USA and Canada: https://www.vrg.org/restaurant/index.php

By Chloe Raygoza

Chloe is a winner of The Vegetarian Resource Group video contest. Chloe stated: I … educated myself about a vegetarian lifestyle. To me, being is not about worrying whether or not the food we eat is healthy or what it is actually made of, because it is crafted from the most natural ingredients.

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

By Kavitha Shankar MS, MBA

A dietitian who looked at our non-dairy milk charts, also wanted information on potassium and phosphorus for her patients. See this information compiled by Kavitha Shankar: https://www.vrg.org/nutrition/milk_alternatives/kidney_dysfunction.pdf

Other milk alternative charts are at https://www.vrg.org/nutrition/milk_alternatives/index.htm

As ingredient information changes, please check current information with the company.

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.

Pumpkin varieties grown specifically for cooking are called “pie” or “sugar” pumpkins. They have a smaller seed cavity, more flesh, and are less stringy. Your natural foods grocer or local vegetable market will most likely have the best selection. It is easy to recognize them because they are smaller, heavier, and have thicker stems. Patti Bess’s article “Must Pumpkin Always Be Pie?” appeared in an issue of Vegetarian Journal and features a variety of pumpkin-based vegan recipes. Enjoy Lemony Lentils with Pumpkin; Pumpkin with Black Beans; Braised Pumpkin; Cream of Tomato and Pumpkin Soup; and Stuffed Pumpkin.

Read the article here: Must Pumpkin Always Be Pie?

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

By Audrey Hunt, VRG Intern

I have lived in Anchorage, Alaska my whole life and I can tell you that not everyone here is hunting moose and fishing for salmon to stay alive through the winters. Until I was around twelve years old, I was a huge meat and dairy eater. I grew up eating ribs, medium-rare steaks, and roasted chicken for dinner. Eggs and bacon were my breakfast, and always a turkey sandwich for lunch. Sometimes if it was a special day, I would get smoked salmon, freshly caught for a snack. Every time I was able to go out to eat with my family on a ‘special occasion,’ it would most likely be at a local Alaskan restaurant that would always serve the freshest seafood. I absolutely loved seafood. Crab legs, halibut, and of course, Alaskan king salmon.

     One day at school when I was in the fifth grade, I noticed a girl my age eating fish eggs on toast. She was originally from Russia and always brought the weirdest lunches. I found myself being completely repulsed from her meal. I thought to myself, “Why would you ever eat unborn fish and simply put it on toast?” I looked down at my lunch and saw a hard-boiled egg and a turkey sandwich, and that’s when I had my first epiphany, “What makes her lunch weird and mine normal?”

     From that day, I began to learn more about different cultures’ diets and how they got their major food sources. As an Alaskan, you learn a lot about the different Alaskan tribes and their diets. For example, the Athabaskan tribe¹ lived off of caribou, moose, and mountain goat meat during the year; they even ate off the antlers. The Inuit eat mostly fish and seal. In every textbook and every Native Center I’ve visited, all have labeled the traditional Alaskan Native diet as “ideal” or “healthy.” I thought about the term, “tradition” and how it comes into play with our diet.

     A classic family ritual in Alaska, or even in all of America is to hunt and fish with your family. Many people come to Alaska to catch king salmon that flow in during spawning season in the Kenai River or hunt moose in Denali. Hunting began as a practice for survival, during a time when resources were sparse and famine was heavily influenced. Now hunting is looked at as a sport or an activity that the family will go out and do a couple of times during the summer. Especially in Alaska, you will always find deer heads, bear rugs, and stuffed ducks as normal house decor items. The act of shopping at the local Cabela’s and getting all the camo you can get with a brand new gun to match is heavily accepted here. Why do we still hunt, especially when the majority of Alaskans are shopping at groceries now? I’ve come to find out that it is simply tradition.

     There are many pros and challenges when being vegetarian while living in Alaska. One of the biggest pros for me personally, is that veganism is a growing trend even in Alaska. It is very accessible to buy plant-based milk and meat-less brands at our local grocery stores. Since being vegetarian, I haven’t had a problem finding alternative meals just at Fred Meyers, a local supermarket. Each year is growing in these products as well, which shows that more and more people are wanting these food items. Anchorage, Alaska specifically, has been emerged in vegan-friendly restaurants, my favorite being Middle Way Cafe, which has become a tourist favorite as well.

     However, there are many challenges when first transitioning to a vegan or vegetarian while living in Alaska. For one, animal meat is very accessible here. Fish are filled in our rivers, and catching your own is a fun family activity for many. Also, the cost of living is high in Alaska, so many people find it worth the fishing trip. Most Alaskan families make salmon for dinner, and it has been a label for a lot of Alaskans to be “fish-eaters.” There is a slight stigma on vegetarians, even in the major city. I don’t know many vegetarians from Alaska, however, the majority that I have met are around college-aged. When being open about wanting to go vegetarian, it was a personal struggle to try to explain my reasoning to my family and friends. There are so little people on “your side,” I constantly felt like I was walking on glass when discussing the topic.

     While living and growing up in Anchorage, Alaska for the past eighteen years, I have accepted the challenges that come with being vegetarian, while also appreciating the growing population of vegetarians worldwide. Everyone has a different journey when transitioning to a plant-based diet, and for me, it has only been an uplifting experience. Don’t ever let the stereotypes from where you are from define you as a person, let alone, your diet. I had to personally go through the battle of feeling like I was letting my family and friends down that I didn’t believe what they did, which wasn’t the case at all. At the end of the day, do what makes you flourish, and eat the foods that make you happy.

^[1] “U*X*L Encyclopedia of Native American Tribes. Encyclopedia.com. 11 Aug. 2020” Encyclopedia.com, 27 Sept. 2020, www.encyclopedia.com/humanities/encyclopedias-almanacs-transcripts-and-maps/alaskan-athabaskan  

To read about experiences of other young people, see: https://www.vrg.org/teen/#friends

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.