One way to know if your produce has been grown in a vegan fashion is to grow it yourself. You may be wondering how to do veganic gardening without using commonly sold fertilizers containing bone meal. Nathaniel Corn’s previous Vegetarian Journal article “Veganic Gardening” offers useful information. See: https://www.vrg.org/journal/vj2016issue3/2016_issue3_veganic_gardening.php
Growing up. Interesting concept. Does it mean just getting older? Does it mean growing wiser? Seeing old things with new eyes? New things with old eyes? Does it mean you groan more easily? Forget more readily? Say things like “when we were kids” more annoyingly? As usual, there is some truth in all the clichés. In the 60’s and 70’s I grew up in an Italian-American Family working in the family Deli. I learned early on the value of hard work, perseverance, and a strong family foundation. What I didn’t learn early on was the value of healthy eating. Being in the Deli every day, I was surrounded by a smorgasbord of junk-food: cold-cuts, soda, potato chips, oodles and oodles of cheese, pastries, homemade sausage, and every conceivable kind of meat and meat by-product. It was a Shangri-La for a chubby Italian kid who was obsessed with food. And I looked the part. At one point I was 100 pounds heavier than I am today. Yes, I have had some health issues along the way, and, while most had something to do with me being too high strung, as we used to say, the basic issue was my diet. I came to the vegan table late in life. I was a vegetarian for over five years and have been vegan for just over one. For me it has been a natural progression from dog owner, to animal lover, to animal rights advocate, to vegetarian, and on to vegan. Becoming vegan has, if not quite saved my life, improved it in far reaching and unintended ways. It’s not just the healthier eating; it is the knowledge that by choosing to be vegan I am actually doing something, however small, to alleviate suffering. That and I get to eat creative and delicious food from all over the world. While my partner and I love finding and supporting main stream and out-of-the-way vegan and vegan friendly restaurants, cooking vegan is my real passion. One of our pet projects to help support and spread veganism is cooking for the uninitiated and showing them that vegan food is not just a substitute for something, it is its own thing – healthy and delicious. No one has to suffer for us to eat, enjoy our food, and thrive. So now it’s 2020, I’m vegan and living in Baltimore. What’s next? Well my partner and I dream of opening our own vegan place. Sure why not? I have the experience and I love to cook. Moreover my food is amazing. Our first idea was to open a vegan Italian Deli. Imagine the possibilities. We did, and then the possibilities really began to open up. What if we opened a vegan restaurant, or how about a vegan bar? Vegan clothing store, vegan bakery, vegan pizza parlor, vegan block party, vegan theme park, vegan, vegan, vegan… The possibilities are endless, if possibly a bit far-fetched. Where are we now? Not sure what direction we are headed in but I am sure it will involve mindful and compassionate living. So without further ado here are a few of my vegan recipes.
Yellow Rice with Beans
(Serves 4)
1-1½ Tablespoons olive oil ½ medium yellow onion, chopped ½ green pepper, chopped 2 cloves garlic, finely minced 1½ cups rice (any kind will do, I like Jasmine or Basmati) 3 cups organic vegetable broth 1 teaspoon salt 4 teaspoons turmeric (I use 4 but you may want to start with less) 2 cans of beans of your choice, drained well but not rinsed
In a large pot sauté onion and garlic in the olive oil till translucent. Add pepper and sauté for a short time keeping it crisp. Add rice, broth, salt, and turmeric. Bring to a boil then reduce heat and add beans. Simmer 15 minutes with the lid on stirring occasionally. Add more broth as needed.
Vegan Mushroom Gravy
(Serves 6)
1-1½ Tablespoons olive oil 16-ounce pack small mushrooms, well cleaned and sliced ¼ teaspoon salt
¼ cup all-purpose flour, or as needed 3-4 cups organic vegetable broth Fresh ground black pepper to taste ½ teaspoon thyme
Sauté mushrooms in olive oil over medium heat; season with salt. Continue until liquid from mushrooms is almost evaporated and they are near crispy. Add flour a little at a time. Continue cooking and stirring for about 5 minutes or until the flour has been absorbed and no longer white. Add 1 cup of broth, stirring briskly until incorporated and liquid has thickened. Slowly pour in 2 more cups of broth and mix thoroughly. Season mixture with black pepper and thyme. Simmer at a gentle boil until thickened (adding more broth if necessary to get the right consistency), about 20 minutes, stirring often. Remove from heat; gravy will thicken while standing.
Vegan Pot Pie
(Serves 6)
3 Tablespoon vegan butter 1 large russet potato, washed, peeled, cut into ½-inch pieces 1 large onion, chopped ½ teaspoon thyme ¼ teaspoon sage ¼ teaspoon cayenne pepper (optional) ½ teaspoon salt ¼ teaspoon pepper ¼ cup all-purpose flour 1½ cups organic vegetable broth ¼ cup unflavored soymilk 2-3 cups frozen broccoli, cauliflower, peas, and carrots, thawed and drained 3 Tablespoons vegan grated Parmesan cheese (see recipe below) 1 can (8 oz) refrigerated vegan crescent dinner rolls
Pre-heat oven to 375 degrees. Spray 10-inch glass deep dish pie plate with cooking spray. In a nonstick pan, melt butter over medium heat. Add potato, onion, and spices and stir 10-12 minutes until potatoes are browned. Mix in flour and stir for about another minute, then stir in broth heating to a boil. Reduce heat; simmer about 8 minutes, stirring occasionally, until potatoes are tender. Remove from heat stir in vegetables, milk, and cheese and spoon mixture into pie plate. Separate dough into 8 triangles. Starting at the short side of each triangle, roll up the triangle halfway and lie over vegetable mixture with tips toward center; do not overlap. Place pie plate on cookie sheet and bake 20-25 minutes or till crust is golden brown.
Vegan Parmesan Cheese
(Condiment that lasts about 1 month in the refrigerator )
¾ cup freshly roasted/toasted organic cashews 3 Tablespoons nutritional yeast ¾ teaspoon kosher salt ¼ teaspoon garlic powder
Combine all ingredients in a food processor and pulse until desired consistency. I like it a little bit course. My secret is to use raw organic cashews and toast them up fresh.
Emilio Gironda is The Vegetarian Resource Group Volunteer Coordinator and Catalog Manager.
The U.S. Office of Personnel Management has approved a special solicitation and has opened the Combine Federal Charity (CFC online) pledge portal and mobile giving app from April 20 through June 30 to accept supplemental, one-time or recurring donations to the CFC-participating charities of your choice via credit card, debit card, or bank transfer. This is an opportunity to help even more if you are able. If you did not make a payroll pledge during the 2019 campaign, you have the additional opportunity to pledge via payroll allotment. See: https://cfcgiving.opm.gov/
Have you ever had an urge to bake bread at home? Peggy Rynk’s article “Whole Grain Vegan Quick Breads” previously ran in Vegetarian Journal. Peggy stated, “The following pages offer a sampling of whole grain vegan quick breads using a variety of flours. Because some people are allergic to wheat, several of the recipes are wheat-free.” Recipes included are:
So, some of your residents have requested vegan menus. Easy-peasy! Look at your menu and think which items on today’s menu don’t have meat, eggs, or dairy and build a vegan menu from there. For example, if you are serving pancakes, using a non-dairy pancake batter (US Foods, Smart and Final and Sysco have these), your vegan residents can enjoy these along with maple syrup and sliced bananas. Making omelets for your omnivore residents? Grill or sauté your mushroom, pepper, and onion filling then set aside some for your vegan residents. Vegans can have the cooked mushroom/pepper/onion filling with hash browns, half a baked potato, or corn tortillas.
Think about “building” salads and entrées without meat, dairy, or eggs and set these aside for your vegan residents. For example, if you are creating a macaroni casserole, cook and combine the macaroni, pea or veggies, then add some vegan margarine, and set aside to bake for your vegan residents. (You would then add other items and complete your omnivore preparations.) Preparing burritos? Create your cooked beans, tomatoes, onion, potatoes, and peppers filling and set aside for your vegan residents (and then you might add other items for your omnivores). Of course, if you have access to vegan meat alternatives and/or vegan cheese you could add these to your dishes.
If you have only one or two vegan requests, you can easily locate vegan canned soups, such as some Campbell’s Well Yes! (See: www.campbells.com/well-yes/vegan-soups), Amy’s, or Pacific Foods brands, as well as frozen veggie burgers. You can rotate these when your regular menu does not easily adapt for your vegan residents. Frozen veggie burgers can be served as a “stacked” burger (romaine or spinach, sliced tomatoes, pickles, shredded carrots, diced onions, relish, etc), crumbled and used for tomato “meat sauce,” or as the “meat” for casseroles, chili, or soups.
Here are just some of the items you probably make on a regular basis for everyone… and vegan residents can join in as well:
BREAKFAST
Hot cereal (leave out the butter and milk); fresh or frozen (thawed) fruit; dried apricots, apples, cranberries, and prunes; toast (with vegan margarine and fruit preserves); pancakes made from Bisquick (or equivalent, without added eggs or milk) served with maple syrup; and baked apples. (Always read current ingredients on products.)
Try baked oatmeal for a make-ahead breakfast or hot dessert. Spray a baking pan with vegetable oil and preheat the oven to 325 degrees. In a large bowl, mix together equal amounts of oatmeal and boiling water, and allow mixture to sit for about ten minutes, until oatmeal begins to soften. Add small amounts of chopped apples, raisins, or chopped canned peaches (or a combination), sliced ripe bananas, cinnamon, ginger, and maple syrup and bake until “set,” about 30 minutes. Serve warm as a breakfast casserole or dessert or chilled as a dessert.
LUNCH AND DINNER
Vegetable soup, split pea, navy bean, or lentil soup (prepared without meat), tomato soup, chili beans (prepared without meat), spinach salad, romaine salad, mixed greens salad, fresh tomato and cucumber salad, four bean salad (made with four types of canned beans, chopped onions, oil, and vinegar), fresh mixed fruit salad, fresh grapes, cooked rice or cooked grains (without chicken or beef stock or butter), cooked pasta, baked, steamed or roasted potatoes, baked sweet potatoes.
FOOD STORAGE AREAS
Your food storage areas most probably already contain many vegan items; no need to budget or shop “especially” for vegans:
IN THE PANTRY: canned fruit (in juice), unsweetened applesauce, canned pie filling, canned pumpkin, peanut butter, almond butter, nuts, dried fruit, dry pasta, rice, barley, quinoa, couscous, corn meal, canned beans and lentils, dried beans, split peas and lentils, potatoes, sweet potatoes, onions, canned vegetables, canned mushrooms, some canned soups (review the labels for meat or dairy ingredients), vegetable oils and vegetable oil spray, tomato sauce (review label for meat or dairy ingredients), vegetable base (rather than beef or chicken), Shredded Wheat, hot cereals, Bisquick, pancake mixes (review for dairy or egg ingredients), maple syrup, graham crackers (without honey), some cake mixes (check for egg or dairy ingredients), Ocean Spray cranberry sauce (check other brands, may contain gelatin), pudding mixes (can be made with soy or almond milk), shelf-stable (doesn’t need refrigeration) soy, oat, or almond milk
IN THE REFRIGERATOR: many breads (check for egg or dairy), corn tortillas, fresh fruits and vegetables, hummus, prepared mustard, pickles, olives, relish, ready-to-serve polenta, vegan margarine (check for dairy ingredients)
IN THE FREEZER: frozen pie crusts (check for dairy or egg ingredients or lard), frozen fruit (without sugar), frozen vegetables (without sauce), frozen hash browns and other potato products, sorbet (not sherbet, which has dairy)
Be sure to work with your purveyors for easy-to-prepare vegan entrées:
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.
Mother’s Day is May 10th this year. Perhaps you would like to surprise your mom with a beautiful homemade cake. Lois Dieterly’s article “Vegan Cakes Made Simple” previously ran in Vegetarian Journal. She provides a wide variety of delicious cake recipes including Mango Cake, Vanilla Cake, Gingerbread Cake, Wheat-Free Carrot Cake, Banana Chocolate Chip Cake, and Chocolate Cake. You’ll also find recipes for cake frosting and toppings. See: https://www.vrg.org/journal/vj2003issue4/2003_issue4_vegan_cakes.php
While the Coronavirus Pandemic is going on, more and more people are doing their shopping online. If you’re searching for a vegan belt, some of the options below may work for you. This is a cruicial time to support vegan companies!
Avesu is a German company that sells a wide variety of belts in different colors. Check their site to see which countries they deliver to.
Kat Mendenhall is an American company selling belts in various colors. You also get to choose the type of non-leather grain you want your belt to be made out of.
The Nutrition Facts label on packaged foods is being
updated. New labels are being phased in. As of January 1, 2020, large
manufacturers – those with $10 million or more in annual sales – were
required to switch to the new label by January 1, 2020. Smaller manufacturers
have until January 1, 2021 to comply. This means that for the time being, you
may see a mix of new and old versions of the labels at stores. A sign that you
are looking at the new version of the label is that it includes added sugars,
vitamin D, and potassium. These were not required to be included in the older
version of labels.
Daily Values are established by the FDA. The Daily Value for
a nutrient is a single value, often similar to the Recommended Dietary
Allowance (RDA), that is selected to be used for the labels of foods and
supplements. Daily values are amounts of
nutrients that people are recommended to consume or not to exceed each day. The
Daily Value may be somewhat different from the amount of a nutrient you need.
For example, the RDA for calcium for adults ranges from 1,000 milligrams for
younger adults to 1,300 milligrams for pregnant and lactating women. The new
Daily Value for calcium is set at 1,300 milligrams. If you are a young adult, you would not have
to get 1,300 milligrams, but the label could still help you to see whether a
food is high in calcium. The label actually provides the %Daily Value so that
consumers can see how much (what percentage) a serving of the product
contributes to reaching the Daily Value. The new labels give both the %Daily
Value and the actual amount of the nutrient in a product. For example, the
Nutrition Facts label for 1 cup serving of one brand of fortified soy milk says
that it has 450 mg of calcium, 30% DV (note that this %DV is rounded since 390
mg is actually 34% of 1300 mg).
Calcium is one example of a nutrient whose Daily Value has
increased. Others include potassium, vitamin C, and vitamin D. Nutrients whose
Daily Value has decreased include zinc and vitamin B12. These changes don’t
mean that an individual’s need for the nutrient has changed; rather, the change
is with the amount on the label. You can see all of the changes here.
By Amy Dell, Former Vegetarian Resource Group Intern
Your favorite vegan, allergen-free muffin company has released a line of gluten-free mini muffins! The “Abe’s Mom’s” collection currently features three flavors: Double Chocolate, Coffee Cake, and Lemon Poppy Seed. These little bites are school-safe and filling for their size, perfect as a special treat in a lunchbox or paired with a hot beverage during an afternoon tea party. With no individual wrapping, these muffins also reduce the waste of a traditional mini muffin experience.
The Double Chocolate are filled with chocolate chips and have a crumbly, brownie-like texture sure to please the chocoholic in your life. The Coffee Cake variety would be perfect paired with a cup of joe as a quick morning snack at the office. The slight citrus flavor and cinnamon crumble on top add a level of sophistication to the tiny snack. The Lemon Poppy Seed are moist and pack lots of flavor into each bite, hitting you with sweet lemony goodness and an almost creamy texture. All of Abe’s Muffins are soy-free, nut-free, dairy-free, egg-free, and sesame-free. See: https://www.abesmuffins.com
Create and submit a video relating what you want to tell others about veganism.
Some possible topics: food, nutrition, your feelings about veganism, water usage and vegetarianism, veganism and animal rights, or other vegan topics which appeal to you. Humor and feelings are appreciated. All videos should be positive, not be critical of anyone, and not include any footage of animal cruelty. You may submit a video you have already made.
Aspects of judging include accuracy and judges wanting to
share the video with others. Entrants give permission to The Vegetarian
Resource Group to post and share the video, to link to and from the video, and
share the video with the media. Deadline to enter this year is July 15, 2018.
The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. We have been helping health professionals, food services, businesses, educators, students, vegans, and vegetarians since 1982. In addition to publishing the Vegan Journal, VRG produces and sells a number of books.
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