Posted on
February 20, 2020 by
The VRG Blog Editor
By Emilio Gironda
Since 1981 Our Daily Bread has grown to be Maryland’s largest hot meal
program serving more than a quarter of a million meals to those experiencing
hunger or food related insecurity issues in Baltimore City. Seven days a week
Our Daily Bread serves a nutritious lunch for those in need and on weekdays
only breakfast to seniors and individuals with disabilities.
If you are looking for a way to get involved in your community or to make a
tangible difference in someone’s life, then you should consider donating a
vegan casserole to Our Daily Bread or to a local hot meal program near you.
They are always looking for individuals, groups or families to join in.
Use the
links below for more information and sample recipes. The
recipes are healthy, low-cost, and very easy to make. It can be a great family
activity to cook together and it will make a huge difference in other’s lives.
And remember, if you are not in the Baltimore area, consider donating a vegan
casserole to hot meal program near you.
Posted on
February 20, 2020 by
The VRG Blog Editor
“Better than Butter Alternatives” from an old issue of Vegetarian Journal offers a wide variety of recipes including Garbanzo “Butter,” Sweet Onion “Butter,” Millet “Butter” Spread, Buttery Flax Seed Condiment, Sweet Miso and Squash “Butter,” Nutty Sweet Potato “Butter,” Cauliflower “Butter,” and Soy Bean “Butter.” See: https://www.vrg.org/journal/vj93mar/1993_mar_better_butter.php
Chef Nancy Berkoff wrote a Vegetarian Journal article on Fast Sandwich Spreads. Nancy says,
“The sandwich fillings in this article do not need to just nestle in between
two slices of bread or roll around in a tortilla. Think about packing a
container of any of the fillings and dipping or dunking breadsticks; pretzels;
wedges of apples or pears; carrot, celery, or jicama sticks; or baked chips
into them. If you would like to use any of the fillings as dips, they can be
thinned with a small amount of vegan mayonnaise or vegan sour cream.” See: https://www.vrg.org/journal/vj2008issue3/2008_issue3_vegan_tips.php
Posted on
February 19, 2020 by
The VRG Blog Editor
Denny’s states they are serving the
Beyond Burger™ patty, a 100% plant-based burger, with lettuce, tomato, red
onions, pickles, American cheese† and All-American sauce† on a multigrain bun.
Served with wavy-cut fries. They indicate that the cheese and sauce are not
plant-based. Under their allergy section, they write: We season our grills with bacon and vegetable oil from our
fryers, including but not limited to: soybean, canola and cottonseed oils.
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.
Posted on
February 19, 2020 by
The VRG Blog Editor
We have updated our entry on xanthan gum in The Vegetarian Resource Group’s food ingredient list.
xanthan gum
Also known as: corn sugar gum Commercial source: microbial grown on a vegetable (corn, soy or wheat)
growth medium Used in: dairy products, salad dressings, sauces, baked goods, pie
fillings, beverages Definition: A widely used and versatile ingredient which may be used as
a thickener, to promote a product (like a dressing) “clinging” to food, or to
enhance mouthfeel. Classification:TypicallyVegan*
Entry updated: December 2019
*Several major manufacturers told us
that egg whites or enzymes are not used. However, one food company said they
use xanthan gum processed with egg-derived enzymes in some of its
products.
Please note that KFC states: “Beyond Fried Chicken nuggets and wings are 100% plant-based, but they are prepared in the same fryers as our Kentucky Fried Chicken…” Perhaps down-the-line if KFC permanently adds this option to their menu, vegans can encourage them to use a separate fryer.
Posted on
February 18, 2020 by
The VRG Blog Editor
By Skyler Kilmer
When I tell people that I eat a
vegan diet, one of the very first questions that I get asked is, “Wow,
isn’t that expensive?” My answer to this question is, “It
depends.” Eating a vegan diet can get
quite costly if we’re buying lots of mock meats, vegan “cheeses,” and
other processed plant-based foods. But a vegan diet doesn’t have to be expensive.
Essential staples that I keep in my pantry are also some of the least costly
items at the grocery store. Foods such as beans, lentils, rice, pasta, and
canned sauces are in many budget recipes. For numerous Americans who live under
the poverty line, the misconception that vegan foods are expensive is a barrier
to a lifestyle change.
The Dollar Tree is an option for
grocery shopping on a budget because these stores offer a range of products
that are nutritious, plant-based, and $1 or less. My biggest tip for shopping
at Dollar Tree is to remember that it’s not a grocery store; instead, it’s a
store that has a lot of groceries. Because of this, there are a few things to
consider:
– Fresh fruits and vegetables are
not available at most Dollar Tree stores. This menu will contain frozen or
canned fruits and vegetables. Frozen produce is often nutritionally similar to
fresh fruits and vegetables (1).
– Products are in smaller
packages, so buying multiples of the same foods will probably be necessary.
– Some nutrients may be harder to
find in foods at the Dollar Tree. Pay special attention to vitamin D, vitamin
B12, zinc, iron, and calcium.
With these considerations, I’ve
created a one-week menu that will feed a family of 4 (2 adults and two children
who are 8- and 16-years-old). In November 2019 at the Dollar Tree in Greece,
NY, this menu cost $116.
1 Tablespoon vegetable oil (available at the
dollar store, or use whatever oil is already on hand)
Two 32-oz packages frozen shoestring fries
Four 14-oz packages frozen peppers &
onions
Two 15-oz cans black beans, drained and rinsed
Two 1-oz packets taco seasoning
10-oz can diced tomatoes with chilies, drained
In a pan, sauté peppers & onions and
shoestring fries in oil until the fries are golden brown. Add beans and taco
seasoning and stir until taco seasoning is well distributed. Cook until beans
are warm. Serve topped with diced tomatoes.
Breakfast Burrito (serves four)
4 tortillas
Leftovers from Tex-Mex Hash (about half the
recipe)
Spoon leftover hash into tortillas
Pancakes (serves 4)
by Reed Mangels, PhD, RD
1¾ cups all-purpose flour
1 Tablespoon + 2¼ teaspoons baking powder
3/8 teaspoon salt
1½ Tablespoons sugar
1¾ cups soymilk
5½ Tablespoons oil, divided
Combine flour, baking powder, salt, and sugar
in a large bowl. Add 3½ Tablespoons of oil and mix until flour is moistened.
Place the remaining 2 Tablespoons of oil in a large skillet and heat on
medium-high heat. When the oil is hot, pour batter into circles about 4 inches
across. Pancakes are ready to turn when the batter is bubbling almost to the
middle. Flip and cook on the other side about 2 more minutes or until golden
brown.
Sautéed Garbanzo Bean Wrap (serves 4)
1 Tablespoon vegetable oil
2 cups garbanzo beans
2 cups frozen spinach, thawed
2 teaspoons minced garlic
4 tortillas
In a pan, sauté beans, thawed spinach, and
garlic in oil until spinach is warm and beans are slightly crispy. Add sautéed
mixture to a tortilla, roll up, and serve.
Peanut Butter & Jelly Roll-Up (serves 1)
2 Tablespoons peanut butter
3 Tablespoons jelly
1 tortilla
Spread peanut butter and jelly onto tortilla. Roll
tortilla into a log. Slice into approximately ½-inch slices.
Tuscan-Inspired Gnocchi (serves 4)
Two 17.6-oz packages gnocchi (the brand sold
at most Dollar Trees is plant-based, but double check your packaging)
1 Tablespoon vegetable oil
Half 10-oz package frozen spinach
15-oz can garbanzo beans, rinsed and drained
1 Tablespoon minced garlic
1 handful sundried tomatoes
Cook gnocchi according to package
instructions. Sauté spinach and beans with garlic in oil. Add tomatoes. Top
gnocchi with veggies.
Beans & Rice Soup (serves 8)
1 Tablespoon vegetable oil
1 Tablespoon minced garlic
Two 10-oz packages frozen mixed vegetables
Two 10-oz packages frozen pepper and onions
12 cups vegetable broth
2 cups dried beans, soaked overnight, and
drained
2 cups white rice (if brown rice is available,
this adds even more nutrients to the dish)
Salt and pepper to taste
In a large pot, sauté garlic, vegetables,
peppers, and onions in oil. Add beans and vegetable broth, heat until boiling
and reduce heat to simmer for 30 minutes. Add rice and bring back to a boil,
reduce heat and simmer for 30 more minutes. Add salt and pepper to taste. Make
sure rice and beans are cooked to the desired texture. Serve immediately or
freeze for later.
Chili Fries (serves 4)
10-oz package frozen peppers & onions
Vegetable oil for sautéing
Two 15-oz cans kidney beans, rinsed and
drained
15-oz can tomato sauce
10-oz can diced tomatoes
3 Tablespoons chili powder
32-oz package frozen French fries
In a large pot, sauté peppers and onions in
oil until peppers are soft and onions are translucent. Add kidney beans, tomato
sauce, diced tomato, and chili powder. Simmer until warm and well flavored. Bake
fries according to package instructions. Top fries with chili.
Broccoli Stir-Fry with Garbanzo Beans (serves
4)
1 Tablespoon vegetable oil
Two 10-oz packages broccoli stir-fry mix
Two 15-oz cans of garbanzo beans, rinsed and
drained
In a frying pan, sauté stir-fry mix until
veggies are soft. Add garbanzo beans and heat until warm. Season as desired, I
think soy sauce will taste good if you have it, but salt and pepper to taste
are also delicious.
Lentil Sloppy Rice (serves 8)
2 cups dry lentils, sorted and rinsed
2 cups white rice, uncooked
Water for cooking lentils and rice
Two 15-oz cans sloppy joe sauce
Cook lentils according to package
instructions. Cook rice according to package instructions. Stir sloppy joe
sauce into lentils, and simmer. Place lentils on top of rice and serve.
Lentil Bolognese (serves 8)
1 Tablespoon vegetable oil
10-oz package frozen peppers and onions
1 Tablespoon minced garlic
½ cup canned mushrooms
10-oz can diced tomatoes
1 cup vegetable broth
1 lb. lentils, cooked using package
instructions
1 teaspoon paprika
1 teaspoon dried basil
1 teaspoon dried oregano
1-lb. box pasta
In a large pot, sauté peppers, onions, and
garlic for 4-5 minutes in oil. Add mushrooms, diced tomatoes, and vegetable
broth, bring to a boil and reduce heat to simmer. Stir in lentils and spices. Simmer
until all flavors combine. Cook pasta according to package instructions. Top
pasta with Bolognese sauce.
Reference
1. Brown MJ. Fresh vs frozen fruit and vegetables — Which
are healthier? Published 2017. https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables
Posted on
February 17, 2020 by
The VRG Blog Editor
Due to the generosity of an
anonymous donor, The Vegetarian Resource Group each year will award $20,000 in college
scholarship money to graduating U.S. high school students who have promoted
veganism/vegetarianism in their schools and/or communities. Vegetarians do not
eat meat, fish, or fowl. Vegans are vegetarians who do not use other animal
products such as dairy or eggs.
One award of $10,000 and two awards
of $5,000 will be given. Entries may only be sent by students
graduating from high school in spring 2019. Deadline is February
20, 2020. We will accept applications postmarked on or before February
20, 2020. Early submission is encouraged!
Applicants will be judged on having
shown compassion, courage, and a strong commitment to promoting a peaceful
world through a vegan/vegetarian diet/lifestyle. Payment will be made to the
student’s college (U.S. based only). Winners of the scholarships give
permission to release their names to the media. Applications and essays become
property of The Vegetarian Resource Group. We may ask finalists for more
information. Scholarship winners are contacted by e-mail or telephone. Please
look at your e-mail.
Posted on
February 14, 2020 by
The VRG Blog Editor
We don’t know about you, but we enjoy soup any day, but
especially on a cold winter evening. A previous Vegetarian Journal article titled “Hot, Hearty Soups for Cold
Winter Days,” provides numerous vegan recipes you’re certain to enjoy.
Posted on
February 14, 2020 by
The VRG Blog Editor
It’s difficult to find vegan shoes that keep your feet dry.
Vessi Footwear is a Canadian company producing environmentally-friendly vegan
sneakers that are waterproof! Available for women and men in various colors.
They ship to the USA and in Canada.
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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