By Emily Shoemaker, VRG Intern

Christopher Place Employment Academy is a residential employment academy. The program invites men to engage in a process of change that moves them from being homeless to permanent stable living, maintain full-time employment, and to live a life free of drugs. The program includes an eight-week curriculum for rehabilitation. Their day begins with chores to help keep the center clean and operational and is then followed with classes focused on a wide range of everyday necessities including cleaning, physical education, mental health training, and cooking.

Our host, Chef Crystal Forman, was kind enough to allow us to sit in on one of her vegan recipe tutorials to get a look at some entry level, low-cost vegan meals that are ready to impress. She teaches classes every week during the eight-week curriculum. Below you’ll see the first course we were taught, Vegan Crabless Cakes (or Maryland Style Zucchini Cakes). The cakes are a pale yellow as they entered the pan, and by the time they’re done cooking they turn into a delicious golden brown after frying.

As Chef Crystal moved through the recipe, she relayed many fun facts about the nutritional benefits of zucchini. As a lesser known vegetable, many of the men were surprised to learn that zucchini skin is a fantastic source of vitamin A, good for skin, and has a lot of soluble and insoluble fiber, good for cardiovascular and gut health. While we used zucchini for our lesson, the recipe can also sub in lions mane mushrooms for a more realistic look and feel. Seaweed is a heavy component in the dish as it gives the cake its umami taste to give it an ocean flavor.

The energy in the room was calm and focused on the tips and tricks being shown, with many follow-up questions being asked as the tutorial went on. Some of the participants had other commitments unique to their treatment plan that caused them to trickle in and out of the lesson, but the group dynamic was very supportive of their cohort buddies. They made sure they didn’t miss out on any of the information or yummy taste tests at the end.

Even the pigeons outside could smell the veggies and fruits, and they made sure to say hello as we moved into the second course, Pineapple Mango Smoothies.

It’s worth a note that the pigeons were very well loved. The one we saw hop over the most often was the skinniest of the flock, though they were all plump and happy to be fluttering around and looking in. They made for good company as the lesson went on.

The smoothie used oat milk, maple syrup, frozen mangos, and frozen pineapples to make a fantastic sweet treat and a great method to fight the summer heat. We learned about the many local farms and farmers markets around Baltimore that offer fresh produce for low prices as the fruit was blended up into a super smooth treat.

After everything was done, the smoothies were poured into tasting cups and the Crabless Cakes were plated with spicy brown mustard and crackers, alongside a little helping of dried seaweed as a snack. While we were enjoying the taste test, one of the case managers poked their heads in to see if there were leftovers. Apparently the recipe is so well loved amongst the staff that demo day was already memorized. Suffice to say there were no half-finished plates by the end of the lesson.

Overall, it was a great experience to get to sit in on such an informative session. We can’t wait to bring these recipes back home and continue to share the love we got from Christopher Place!

For more information on VRG internships, see: https://www.vrg.org/student/index.php

I wanted to thank VRG donors again for your generosity and for making my scholarship possible! This past year, I organized the Food4Thought conference at Stanford and had several VRG scholarship alumni in attendance. I was also excited to see Emily, Livia, and Neel among this year’s scholarship recipients since I’ve met them through advocacy work.

–Nancy Zhang

To see more on past Vegetarian Resource Group college scholarship winners and info on applying, go to https://www.vrg.org/student/scholar.htm

istockphoto

by Reed Mangels, PhD, RD

When a baby in a vegan household can’t be breastfed or needs a supplement to breast milk, a commercial soy protein-based infant formula should be used. Homemade formulas or plant milks are not nutritionally adequate for babies and should not be used.

Some may wonder how babies given commercial soy protein-based formulas fare.

A recently published study (1) examined long-term outcomes of children and teens who had been given soy protein-based formula as infants compared to those given cows milk baby formula or breast milk. It’s not obvious if any of the breastfed or soy formula-fed infants were from vegan families.

What is the study?

This study was conducted in Arkansas where 600 infants were enrolled in the study when they were between 1 and 2 months old. A third of the infants were being breastfed, a third were being given soy protein-based formula, and a third were being given cow milk-based formula. The babies were studied until they were 6 years old. Almost 200 of the original participants agreed to participate in a follow-up study when they were 14-years old. Study participants’ growth and development, body composition, bone health, and reproductive system health were examined (1).

What did this study find?

A main finding of this study was that children and teens who received soy formula or cow milk-based formula as infants were not markedly different in terms of growth and development, bone health, and reproductive system health. Children who were breastfed as infants had a lower BMI than formula fed children. Adolescents who were breastfed as infants had a lower waist circumference than did those who were fed cow milk formula (1).

The results of this study suggest that no adverse effects of soy formula were seen in terms of growth, development, bone health, or reproductive health (1).

Reference:

1. da Cruz LL, Shlisky J, Bellando BJ, et al. Longitudinal evaluation from birth to adolescence of soy protein-based infant formula compared with cow milk-based formula and breastfeeding: A comprehensive summary of findings. Adv Nutr. 2026;17:100669.

For more information about infant formula and about feeding vegan babies see:

Feeding Vegan Kids

Homemade Baby Formula is Not Recommended

FDA Provides Updated Information on Infant Formula

The contents of this website and our other publications, including Vegetarian Journal and Vegan 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.

By Emily Shoemaker, VRG intern

In the heart of Old Ellicott City (OEC) lies one of Baltimore County’s most beloved cafes, Little Market Cafe. While OEC has an abundance of restaurants and fun drink options, Little Market Café is the first shop to greet you upon entering the main parking lot of the town. It offers a wide variety of food options (breakfast, lunch, pizza, and coffee/drinks) with each menu featuring a dedicated vegan section. The location also features live music during their mini concerts on Friday and Saturday evenings plus Saturday and Sunday afternoons.

As a born and raised Catonsville native, many of my high school and college moments happened in OEC with the majority of them taking place at or around Little Market. I have tried many of their menu options in the past, but this time I got the special chance to bring Alex, my internship partner, to try out my hometown treasure.

We each got one of the breakfast sandwiches from their vegan breakfast menu, two sandwiches total. The first was the “7 Hills Road” sandwich with vegan Just Egg, Smart bacon, and Violife cheddar. The second was the “Humane Leaguer” with vegan Just Egg, Impossible Sausage, and vegan chipotle mayo.

Each sandwich was warm and savory; the “Just Egg” was fluffy and the bagels were soft and flavorful. For the “7 Hills Road,” the flavor was generally salty and rich from the egg and cheddar. The “Humane Leaguer” was a little spicy from the sauce and crunchy from the greens inside. Both were filling and delicious.

In addition, we got an oat milk iced latte and an iced oat milk matcha. While the matcha was very sweet, it was a bit hard to taste the green tea through the oat milk. The latte however had a nice, strong coffee flavor and was an enjoyable way to cool down as we walked down main street.

Before leaving to explore other stores, the Little Market storefront had a small station for free water before you left, next to the assortment of additives for your coffee or various other beverages. There were plenty of trash cans and seating available, making for a cozy and inviting morning. We were both beyond pleased with our meals and had a wonderful time at Little Market Café.

If you’re looking for other veggie restaurant options all around the U.S. and Canada, check out VRG’s guide here!

Aegis Living photo

The following is being added to our list of senior residences which offer vegan dishes.

Áegis Living Las Vegas

9100 West Desert Inn Rd.

Las Vegas, NV 89117

(702) 472-8505

Assisted living, memory care, transitional care, respite care/day stay, hospice

From the seasonal sample menus (available as popups online from the dining page) which show a “plant-based alternative” icon: black bean and bell pepper salad, kale-pistachio pesto pasta or mushroom bolognese pasta each served with seasonal vegetables; tofu sandwich, veggie burger

All locations, mainly in California and Washington.

To see more residences that cater to seniors and have some vegan options, see VRG’s guide at https://www.vrg.org/seniors/senior_vegan.php

If you have additions not already on our guide, please send to [email protected]

Thanks you.

photo from dreamstime.com

By Steven Jon Kaplan

Depending upon your date of birth, you will eventually be required to take distributions each year from all of your non-Roth retirement accounts. Your custodian or an online calculator can compute the amounts of these distributions. Many people think they have to take these distributions out of their retirement accounts and put the money in a regular account, and then pay federal, state, and local income tax on this amount. However, if you are at least 70½ years old, then you can get a special tax deduction called a qualified charitable distribution or QCD.

The maximum total you are allowed to deduct for this purpose keeps changing with inflation, but is more than 100 thousand dollars per calendar year so you probably will be able to avoid paying any taxes on your RMD. Here’s how it works: based upon the value of your account as of December 31 of the previous year, let’s say that your total required minimum distribution for the current calendar year is 2,000 dollars. You could take out this amount and pay all the taxes on it. An alternative idea is to write a check directly from your traditional IRA account to The VRG (in some cases your custodian may prefer to write the check for you and send it to The VRG; ask them to see which method they use). You can’t first move the money into your personal checking account and then write a check to The VRG, since that disqualifies your QCD. Instead, the money must go directly from your traditional IRA account to The VRG. If you donate the full 2,000 dollars this way, then this amount counts towards your required minimum distribution and you will owe zero taxes on your RMD. If you can’t afford or you prefer not to donate the entire amount of your required minimum distribution, then you will still reduce the amount of your taxable RMD by whatever total amount you decide to donate. My Dad was in this situation for many years and he knew that all charitable contributions should be made from a different checkbook than his regular one. Even if you have not yet reached the age where you must make required minimum distributions, you can save on your future taxes by making this kind of qualified charitable distribution from a traditional retirement account. As long as you are at least 70½ years of age, any contribution directly from a traditional IRA account to The VRG will reduce the pool of money on which you or someone else must eventually pay taxes.

This is not personal tax or legal advice, which you should obtain from your tax or legal advisor for your individual situation.

Vegan Journal is published by The Vegetarian Resource Group. Enjoy in-depth original research, product and book reviews, scientific updates on veggie nutrition, delicious vegan recipes with gorgeous photos, plus so much more. Both long-term vegans and those new to a vegan life-style will enjoy this magazine. To subscribe in the USA only, see: https://www.vrg.org/member/

photo from Magnific

By Chef Nancy Berkoff, EdD, RD

Salsa adds sauciness to soups, salads, (veggie) smoothies, spaghetti, sandwiches… and even foods that don’t begin with an “s!”

Salsa can elevate a meal several notches on the “zest” scale or help make health eating extremely enjoyable. Salsa can be a lowfat, high flavor alternate to gravies and sauces. Not just an accessory for chips, salsa can be used as a condiment for salads, soups, grilled entrées, baked casseroles, and all types of vegetables and grains.

Ripe, red tomatoes were the traditional base for salsas, but with ingenuity comes variety! Nowadays when we think salsa, mango, papaya, pineapple, oranges, summer squash, roasted vegetables, mushrooms, eggplant, peaches, and corn come to mind. The term “salsa” has come to mean just about any combination of chopped fruit or vegetables with hot or mild spicing.

Although most salsa ingredients are generally uncooked, chilies can be roasted, nuts and fruit can be toasted, and vegetables grilled for more flavor and a variety in texture. Roast a fresh chili or bell pepper by placing the pepper on a direct flame (right on the burner or under a broiler or on the grill) and allow to cook, turning, until the skin has blistered. If no direct flame is available, roast peppers on a baking sheet, in the oven, on high heat (400 degrees or higher). Place the roasted peppers in a plastic bag and allow to “rest” for several minutes. Remove from bag and peel, discarding the peel and seeds, chop, and add to salsa. By the way, this technique can be used for smaller eggplants, such as Thai eggplant, as well.

Here are just some fresh fruits and vegetables that stand up very nicely to grilling on the barbecue, and then used as a salsa ingredient:

• plums
• peaches
• apricots
• grapes (threading them on a skewer makes it easy)
• mango
• pineapple
• zucchini or yellow squash
• bell peppers
• sweet onions
• corn
• tomatoes
• yucca
• plantains

Take a salsa-building tour of the local grocery store or farmers’ market. Chilies can be purchased fresh, canned, or dried, selecting them on the basis of the heat desired. Bell peppers are extremely mild. Anaheim chilies are fairly mild. Moving up the scale, jalapeños and serranos are hot and habanero (also called Scotch bonnets) and Thai chilies are very hot. Removing the seeds decreases some, but not all, of the heat. If using dried chilies, you’ll want to soak them, in water or juice, prior to adding to the salsa mixing bowl.

Salsas can be sweet or savory. Try sweet combinations, such as strawberries, vinegar, maple or agave syrup, and black pepper or fresh peaches, oranges, mango, chopped chili, chopped cilantro, and lime juice.

To a basic blend of chopped onions and chopped chilies, add a combination of several ingredients such as cooked beans, sliced olives, parsley, cut corn, minced garlic, chopped bell peppers, chopped fresh or grilled pineapple, fresh or frozen mango cubes, papaya, kiwi or banana, zucchini, crookneck squash or apples (for extra flavor, grill fruit or veggies, allow to cool and then chop), avocado, grapefruit or oranges, or berries.

Salsas can be made ahead of time and stored in the refrigerator for up to two days in plastic or glass containers. Think sweet salsas for savory entrées, such as grilled mushrooms or tofu and veggie skewers dishes and Think savory salsas for grilled summer vegetables, salad dressings, dips, and as an addition for cold soups or to dress a salad.

By Steven Jon Kaplan

Depending upon your date of birth, you will eventually be required to take distributions each year from all of your non-Roth retirement accounts. Your custodian or an online calculator can compute the amounts of these distributions. Many people think they have to take these distributions out of their retirement accounts and put the money in a regular account, and then pay federal, state, and local income tax on this amount. However, if you are at least 70½ years old, then you can get a special tax deduction called a qualified charitable distribution or QCD.

The maximum total you are allowed to deduct for this purpose keeps changing with inflation, but is more than 100 thousand dollars per calendar year so you probably will be able to avoid paying any taxes on your RMD. Here’s how it works: based upon the value of your account as of December 31 of the previous year, let’s say that your total required minimum distribution for the current calendar year is 2,000 dollars. You could take out this amount and pay all the taxes on it. An alternative idea is to write a check directly from your traditional IRA account to The VRG (in some cases your custodian may prefer to write the check for you and send it to The VRG; ask them to see which method they use). You can’t first move the money into your personal checking account and then write a check to The VRG, since that disqualifies your QCD. Instead, the money must go directly from your traditional IRA account to The VRG. If you donate the full 2,000 dollars this way, then this amount counts towards your required minimum distribution and you will owe zero taxes on your RMD. If you can’t afford or you prefer not to donate the entire amount of your required minimum distribution, then you will still reduce the amount of your taxable RMD by whatever total amount you decide to donate. My Dad was in this situation for many years and he knew that all charitable contributions should be made from a different checkbook than his regular one. Even if you have not yet reached the age where you must make required minimum distributions, you can save on your future taxes by making this kind of qualified charitable distribution from a traditional retirement account. As long as you are at least 70½ years of age, any contribution directly from a traditional IRA account to The VRG will reduce the pool of money on which you or someone else must eventually pay taxes.

This is not personal tax or legal advice, which you should obtain from your tax or legal advisor for your individual situation.

photo from Magnific

by Reed Mangels, PhD, RD

When you open your refrigerator, do you see containers with left-over beans, vegetables, grains, and/or tofu? What about the produce drawer? Are there odds and ends of carrots or peppers or winter squash or tomatoes?

One of my favorite ways to creatively use up leftovers was inspired by a recipe called Gimme Chimis in Dreena Burton’s vegan cookbook Eat, Drink, and Be Vegan. I’ve seen chimichangas described as “deep-fried burritos” which is not what this is, so I won’t call it a chimichanga. Rather, it’s a tortilla filled with whatever left-overs you choose, spiced to taste, and pan-fried in a little olive oil (or other vegetable oil).

Here’s the basic idea:

Fill 6 whole-wheat (preferably) flour tortillas, about 8 inches in diameter, with about 4 to 4½ cups of left-over vegetables, canned or cooked beans or tofu, fresh vegetables, and spices and pan fry until crispy. Serve topped with salsa, guacamole, gravy, cheese sauce, or other sauce of your choice or eat plain.

For instance, if I have half of an onion, a tomato, some corn, and some sprigs of cilantro in the refrigerator needing to be used, I might rinse and drain a can of pinto beans and thaw some frozen chopped peppers. Cook the diced onions in a little oil or water along with a couple of cloves of garlic, chopped (if you have that; if not, sprinkle in some garlic powder), and the thawed peppers. Once the onion is translucent, stir in the corn, chopped tomatoes, chopped cilantro, beans, and some chili powder and cumin to taste. You should have about 4 cups of filling. Once everything is heated, place about ¾ cup of well-drained filling on the center of each tortilla. Fold in all 4 sides over the filling. Heat a skillet over medium heat and add 1 Tablespoon of olive oil (or spray with cooking spray). Place as many filled tortillas as will fit in the pan, seam-side down. Cook for 2-3 minutes or until browned and then flip and cook another 2-3 minutes. Repeat until all filled tortillas are cooked. Top with salsa.

Here are some more filling ideas:

• A can of black beans, drained and rinsed; left-over cubes of roasted winter squash or sweet potatoes; left-over canned diced tomatoes, well-drained; onion; garlic. Season with chipotle powder and oregano.
• Left-over baked tofu in thin strips or cubes; sautéed shredded cabbage, carrots, and onions; grated ginger. Season with soy sauce. These could be topped with Hoisin sauce.
• Left-over roasted zucchini or summer squash, cut into small pieces; roasted red pepper strips; chopped olives; a can of cannellini beans, drained and rinsed; leftover pasta sauce (use lightly so mixture isn’t soupy), sprinkle with vegan cheese shreds if desired. Top with more pasta sauce.
• Left-over cooked, drained lentils; leftover roasted cauliflower, chopped into bite-size pieces; left-over canned, diced tomatoes, well-drained; grated ginger. Season with curry powder to taste. Serve with chutney.
• Left-over roasted potatoes, cubed; baked tofu or tempeh; onion; left-over roasted broccoli. Season with vegan barbecue sauce and use extra barbecue sauce as a topping.

If you can only find larger or smaller tortillas, simply adjust the amount of filling so that the tortillas are filled but the filling is not leaking out. If you have extra filling, it can be eaten over rice or pasta or another left-over grain. Oh, be sure the filling is well-drained; otherwise, it will make the tortilla soggy instead of crispy.