by Reed Mangels, PhD, RD

A recent study examined the association between a vegetarian diet, as compared to a nonvegetarian diet, and the risk of different types of cancer. This study included almost 80,000 Seventh-day Adventists living in the United States and Canada and was part of a larger study called the Adventist Health Study-2 (AHS-2). Study subjects completed extensive questionnaires about their food choices and their health. They were followed for an average of 7.9 years. During that time, records were kept of all new cancers that were diagnosed in study participants based on state cancer registries and medical records.

The researchers used the participants’ dietary information to categorize participants as vegans (consumed any animal product less than once a month), lacto-ovo vegetarians (no flesh foods; consumed dairy and/or eggs once a month or more), pesco-vegetarians (similar to lacto-ovo vegetarians but ate fish once a month or more), semi-vegetarians (ate flesh foods less than once a week but at least once a month), and nonvegetarians. For this study, the “vegetarian” group included vegans, lacto-ovo vegetarians, and pesco-vegetarians.

Compared to similar-aged nonvegetarians, younger vegans had a lower risk of both breast cancer and prostate cancer. Both younger and older vegans had a lower risk of lymphomas (cancers of the lymphatic system).

“Vegetarians” had a lower risk of cancer in general as well as a lower risk of stomach cancer, colorectal cancer, and lymphoma compared to nonvegetarians. There was a possibility that “vegetarians” also had a reduced risk of pancreatic, lung, and ovarian cancer but the study was not large enough to make definitive conclusions about these kinds of cancer. Not every type of cancer appears to be affected by diet; cancers of the nervous system, the uterus, and myeloid leukemia did not appear to be associated with diet.

The results showing a lower risk of certain cancers in “vegetarians” and vegans are especially interesting when we note that the nonvegetarian comparison group, because they were Adventists, are relatively health conscious and consume low amounts of meat. Results might differ even more if the comparison group was eating a more typical American diet. Also interesting is that there was “no clear indication” of a higher risk of any cancer in the “vegetarian” group.

Reference

Fraser GE, Butler FM, Shavlik DJ, et al. Longitudinal associations between vegetarian dietary habits and site-specific cancers in the Adventist Health Study-2 North American cohort. Am J Clin Nutr. 2025;122(2):535-543.

Brussels Sprouts photo from Freepik

by Chef Nancy Berkoff, EdD, RD

Brussels sprouts are the cutest members of the cabbage family. The sprouts (small heads that resemble miniature cabbages) grow right from a thick stalk, starting at the base of the stem and working upward. If you’ve ever seen Brussels sprouts growing in a garden, you know they resemble a thin, tall, green tennis racquet handle that sprouted miniature cabbages. The stalk is edible, just as broccoli stalks are. If you ever get your hands on a Brussels sprouts stalk, peel it and shred it to use in coleslaws, soups, stir-fries, and cold salads.
Some are haunted by childhood memories of khaki green, bitter, mushy Brussels sprouts globs that had to be eaten or risk spending the night at the dinner table. However, fresh Brussels sprouts, properly cooked, are delicate in flavor. The fresher the sprouts, the better the flavor, so refrigerator storage should not be for more than two days. Remove any damaged or irregular outer leaves and store fresh unwashed sprouts in plastic bags in the vegetable bin of the refrigerator.
Fresh sprouts can be briefly cooked, cooled, halved, and tossed with vinaigrette and then served as a cold side dish, or mixed into pasta or green salads.
The key to cooking Brussels sprouts is in not overcooking them. The leaves cook faster than the core, so when steaming them whole, cut an X in the bottom of each stem for even cooking. If you let Brussels sprouts cook to the point where they lose their bright green color, they will develop the dreaded bitter off-taste and lose a considerable amount of nutritional value as well.
Roast Brussels sprouts in a hot oven, whole or halved, spraying lightly with vegetable oil. This will work on the grill too. If using frozen Brussel sprouts, do not defrost prior to cooking; this retains their color and texture.
If you have leftover cooked quinoa, create a fast soup with the quinoa, vegetable broth, and quartered Brussels sprouts, seasoning with garlic powder or nutritional yeast. Get creative with “long” noodles, including angel hair, spaghetti, or soba, and toss them with roasted Brussels sprouts, shredded carrots, red pepper flakes, and balsamic vinegar or soy sauce. You can also sauté halved Brussels sprouts and toss them with almonds, lemon zest, and mint or with prepared mustard, sauerkraut (two cabbages in one dish!), and white pepper.

By Whitney McVerry

Smash Foods Snack Bites (https://eatsmashfoods.com/collections/snack-bites/products/smash-bites-new-copy-1) were a hit with the kids! We tried the Cashew Butter & Blueberry Jam flavor. It’s tart, sweet, and has a perfectly chewy consistency. This is a convenient option for an on-the-go snack or even as a PB&J replacement when you’re out of bread. Gluten-free and vegan, this snack can be enjoyed by both kids and adults.

Other flavors of their Snack Bites include:

• Choc Peanut Butter Raspberry
• Sunflower Butter Strawberry
• Peanut Butter Grape

When VRG asked Smash Foods about other vegan products they offer, this was their response:

“We’re happy to share that our Snack Bites are labeled as vegan, while our Toasties are not because they contain eggs. As for our Superfood Fruit Spreads, we don’t currently include a vegan label simply because nearly all jams are vegan. The only jams that typically aren’t vegan are those made with gelatin or honey, which is rare.”

You can check out all of their products here: https://eatsmashfoods.com/collections

Chef Nancy Berkoff, EdD, RD, shares ideas on how to prepare dishes with okra.

For a fast vegan okra dish, sauté onions and bell peppers until soft. Season with thyme, bay leaves, red pepper flakes, and white pepper. Stir in chopped fresh or canned tomatoes, cut corn, and sliced (or small pods) of okra. Allow to simmer until okra is just done. Serve over hot, steamed rice.

You can roast whole pods of okra: clean and cap okra, spread single file on a greased baking sheet. Roast in a 400 degree oven until crispy.

If you have the barbecue on, toss some whole okra on your grill as a garnish or side dish or add to a vegetable skewer of tomatoes, bell peppers, and onions.

You can also add chopped or sliced okra to cooked grains or cornmeal or to lentil or bean stews for extra flavor and color. Chilled, cooked okra can be added to green salads, or can be the main ingredient of a cold salad, combined with diced red onions, shredded fresh spinach, and diced melon.

Read more at: https://www.vrg.org/journal/vj2022issue3/2022_issue3_cooking_tips.php

You may want to grab a special vegan meal at Little Havana in Baltimore City before the end of August! They have both indoor and outdoor seating. We sampled the following dishes and absolutely enjoyed our meal:

• Vegan Black Bean Soup topped with cilantro and chopped red onion.

• Thai Green Bean & Mushroom Empanadas: Flash fried empanadas filled with sautéed garlic, ginger and soy marinated greens beans and mushrooms. Served with Thai chili sauce
• Jerk Veggie Bowl: Grilled jerk marinated veggies with a mango black bean salsa and diced avocado. Served over coconut rice.

For more information on this restaurant, see: https://littlehavanas.com/

Maryland Vegan Restaurant Month runs August 1^st through 31^st, 2025. Be sure to try out all the restaurants participating this month including Harmony Bakery, Johnny Rads, Land of Kush, Oleum, and Roland Park Bagels in Baltimore City, plus many other establishments.

For more information, see: https://www.mdveganeats.com/

by Ellie Meyerstein, VRG Intern

When I started working with The Vegetarian Resource Group, I wasn’t quite sure what to expect. But over the past 10 weeks I’ve had the opportunity to work on numerous projects that (virtually) took me all over the country. I started my internship by tabling at the Green Mitzvathon Environmental Fair in Baltimore. There, I was able to engage with people of all ages and backgrounds about vegan and vegetarian issues. I talked to many people who were already vegan and simply looking for new recipe ideas or nutrition information. But, I also met several people who had family members that were vegan, and they were visiting the event and our table to learn more about veganism. Whether that was buying a vegan cookbook for their family member or friend or taking a copy of the Vegan Journal so they could try out some new vegan recipes, I was very glad I could help them.

One of my favorite projects to work on this summer was watching the videos for VRG’s video contest and sending responses to the contestants. Each of the videos was informative and well-done and each focused on a different aspect of veganism that was important to the individual. Everyone has a different reason for doing this work, but we are all doing it together and that is what is important.

Another project that I worked on this summer involved reviewing restaurants for VRG’s extensive restaurant guide. https://www.vrg.org/restaurant   I researched and reviewed vegan and vegetarian restaurants all over the country, and even went to a couple that were local. This truly showed just how much the world of vegan and vegetarian food has expanded and evolved over the past decade. There are vegan restaurants all over the country, and many more places are offering vegan options. It proves how the work that VRG and other organizations have been doing with advocacy and education is working.

Through this internship, I worked a lot on projects that will hopefully make veganism more accessible to people. People shouldn’t be limited just because of their financial or living situation. Part of this was helping to put together a low-income vegan meal plan, which will hopefully demonstrate that veganism doesn’t have to be expensive, though it often appears that way in the media. Veganism is a lifestyle that everyone, regardless of income should have access to and I hope my work with Reed Mangels, PhD, RD and VRG will help with that accessibility.

Firsthand, I worked on vegan education with VRG’s other summer intern, Chaltu. I interviewed her and we discussed veganism as a whole and how to be vegan on a budget. The video will be posted and available on VRG’s social media and blog. One aspect of vegan education that I had the chance to see in action was attending one of Crystal Forman’s vegan cooking classes at Christopher’s Place, a program for formerly homeless men. I was very glad to have had this opportunity and could be a part of the crucial work that Ms. Forman, MPH, MPA is doing. She is incredibly knowledgeable about food and health and the participants, and myself, were captivated watching her cook and explain the science behind it.

I also had the opportunity to work with VRG Volunteer Coordinator Whitney on a project researching assisted living facilities that offer vegan food options. Again, I hope the information that’s now available on VRG’s website and blog will make veganism more accessible and will ensure that elderly individuals do not have to compromise their values in order to get the help they need.

I’m grateful for my time with VRG and I hope they continue the incredible work they’re doing. For information about VRG internships, go to https://www.vrg.org/student/index.php

For information about VRG internships, see www.vrg.org/student/index.php

To support VRG internships, donate at www.vrg.org/donate or join at www.vrg.org/member/2013sv.php

San Francisco Vegan Society to Host 26th Annual World Vegan Fest on November 1, 2025, World Vegan Day

What: World Vegan Fest

When: Saturday, November 1, 11 am – 5  pm
Where: 1111 Gough Street, San Francisco, below St. Mary’s Cathedral
Tickets: available at the entrance or in advance

For additional information, please visit www.sfvs.org/worldveganfest.

THRIVE ALIVE VEGAN FEST IN KANSAS, SEPTEMBER, 2025

Five Day retreat in nature

See: https://www.thrivealivefest.com/

https://www.facebook.com/thrivealivefest/

Cucumbers can play a supporting role in salads or can be the main event. Chef Nancy Berkoff, EdD, RD, offers these suggestions:

• Chopped cucumbers, watermelon, and red onions, sprinkled with balsamic vinegar and either nutritional yeast or crumbled vegan cheese
• Diced cucumbers, halved cherry tomatoes or diced salad tomatoes, cubed avocado, and croutons
• Chopped cucumbers, black olives, cooked and chilled pasta, and either crumbled smoked tofu or veggie crumbles
• Diced cucumbers tossed with fresh dill and either plain vegan yogurt or vegan sour cream mixed with lime juice
• Sliced cucumbers mixed with fresh or roasted fennel and garlic paste
• Diced cucumbers tossed with garlic and ginger paste, minced fresh chilies or bell peppers, and shredded carrots
• Thinly sliced cucumbers and radishes, sprinkled with vinegar, organic brown sugar, and red pepper flakes

Subscribe to Vegan Journal in the USA only: www.vrg.org/member

By Ellie Meyerstein, VRG Intern

I had the opportunity to sit in on one of Crystal Forman’s vegan cooking classes at Christopher Place. Christopher Place is a facility that provides a place to stay, education, recovery support, and job skills to ensure job security and long-term independence for formerly homeless men in the Baltimore, Maryland area.

On the menu that day were sautéed collards with onions and pepper, as well as cooked beets. As she cooked, Ms. Forman told the class where she had procured the ingredients, most of which were from sustainable farms in Baltimore. Having picked the veggies herself just a few days prior, they were about as fresh as they can get.

Additionally, Ms. Forman talked about the different vitamins and minerals found in each of the ingredients, explaining why each was essential to proper bodily function. At the end of the class, Ms. Forman gave a presentation, specifically geared towards men’s health and how the participants could improve their health holistically. She focused on exercise and healthy diet but also emphasized the importance of paying attention to the signs for heart disease and strokes.

Overall, the class was incredibly informative and the food was delicious. Once she was done cooking, everyone got to try a few bites of the food. And even the participants who were skeptical, or one who was a notoriously picky eater, enjoyed the food. Slowly, Ms. Forman is proving that nutritious, vegan food can be flavorful and satisfying. By the end of the class, many of the participants took home some of the leftover collards and beetroots to cook up for themselves.

I’m very glad I had this opportunity and could be a part of the crucial work that Ms. Forman is doing. She is incredibly knowledgeable about food and health and the participants (and myself) were captivated watching her cook and explain the science behind it.

For information about Crystal Forman, see https://www.holistic-wellnessandhealth.com/about/

Ellie observed this class during her VRG internship. For information about VRG internships, see https://www.vrg.org/student/index.php