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By Anna Lam

Whether you’re writing for a scholarly journal or a school paper, writing in all its forms can be a tremendously useful way to discuss vegetarianism. Moreover, the process of getting your content out there might be easier than you’d think. When I approached the editors of the Baylor Lariat, I expected at least a few hoops to jump through, but it ended up being as easy as submitting a draft, getting sent a few corrections, and then revising a final draft. Before I knew it, my article on the health perspective of a vegetarian diet was on the opinion page of my school paper. It was immensely rewarding to see it there, and I would encourage anyone to do the same if they have the opportunity.

Some things I had to think about were the supposed audience of my article and how it might receive what I had to say about vegetarianism. I wanted to avoid the controversial or any dubious science, yet I still wanted my article to be helpfully informative. I chose to talk about vegetarianism from the health perspective because it’s what I feel is the most palatable of the contentions for going vegetarian, or at least encouraging a plant-based diet.

Here’s a terrific way to encourage friends to eat more fruits and veggies! Each morning put five different color bands on your left wrist. Then have them try to eat at least 5 colorful fruits and veggies every day for good health.

Every time you eat a fruit or veggie, move a band to your right wrist. Throughout the day, the bands remind you to go for fruits and veggies every chance you get. At the end of the day see how well you did. Keep track of your progress.

For more information, see:
http://foodplay.com/shop/fruit-veggie-tracker-bands/
foodplay.com

Thank you to volunteer Marcia Pearson who had a Vegetarian Resource Group booth at the Everett Community College Food Day event. Marcia has been a vegan activist since the 1970’s, and one of the original “cruelty’free” campaigners to standardize the term.

Marcia reported that at this event there was “Quite an improvement from the late 1970’s and 1980’s when the animal industry would come in to the Home Economics course and do the lesson plan for the week. Now there is not Home Ec, but a very good nutrition department.” At this Food Day event, besides VRG, they had representatives from Meatless Mondays, Vegetarians of Washington, and Vegan Haven, a vegan store in Seattle’s university district. http://www.veganhaven.org/main/index.html”

“There was mandatory attendance by all nutrition students. Nutrition students had to have their “passports” stamped by each Food Day booth. When full, they qualified for a raffle ticket. So it was good motivation for students to take information and talk to the tablers. Across the hall in another room they had cooking demos. A nice student brought me a sample of a classic pasta and tomato sauce with some large kidney beans added. Practical and within a student budget. The pasta was tasty. However, I’m so glad The VRG Vegetarian Journals and brochures showed more interesting recipes that were flavorful and economical for students. Throughout the day there were crowds of students taking “required reading.” I’m glad I had VRG’s Spanish brochures; I handed out perhaps a dozen to those who were bilingual. VRG’s Save Our Water brochure was also picked up by many, as the non-vegetarian tables dealt with Fair Trade and Water issues. Thank you also to Judy Woods of Vegan Haven for all her help and outreach.”

To support The Vegetarian Resource Group’s outreach, please donate at:
Donate to VRG

By Ilana Wolf

There is nothing more special for a vegan than getting to eat at an all vegan restaurant! If you can get your friends or family to eat at a vegan place, then that’s amazing. Most of the time, we all end up at restaurants that aren’t vegan, plus you’re probably the only vegan at the restaurant. Eating at a non-vegan restaurant does take some planning, but it will be worth it when you show everyone how easy it is to be vegan. I’ve gone out to eat a lot as the only vegan and when I don’t make it a big deal, neither does anyone else. Here is a cheat sheet for you with some ideas about how to order as a vegan at different types of restaurants.

General tips:
1. Check the restaurant’s website. Almost every restaurant has an online menu. Before going out to eat, I always look at the menu beforehand to see what I can order. Some restaurants will have vegan options listed, others may appear to have nothing vegan-friendly.
2. Call ahead. Some restaurants will be more receptive than others in answering menu questions. Mention you have questions about the menu. It would be helpful to have the menu on your phone or computer to reference it with specific questions. You can also explain that you’re vegan, what they means, and ask if he/she know of any options.
3. Be creative! Side dishes are a lifesaver. Instead of trying to order a meal, see if you can order a few different sides.
4. Ask the waiter. If you weren’t able to get answers on the phone, talk to your waiter when you sit down. He/she may be able to talk to the chef who can prepare something for you.
5. Understand that you may not be eating the best meal of your life. Going out to eat is about the company you’re with, and socializing at a non-vegan place might result in your not eating that much. Focus on having a good time with the people you’re with.
6. Be prepared. I always pack back-up snacks with me in case I can’t find anything besides a salad. You can even pack food for yourself and keep it in the car. This does happen, so be prepared with food to tie you over until you eat.

A guide for eating at specific types of restaurants:

Italian
Pasta is a staple for everyone, and always a great option at Italian restaurants. Fresh pasta is normally made with eggs, but dry pasta isn’t. Ask if they have any dry (eggless) pasta you can have with sauce and veggies. Marinara sauce is usually safe, but always ask if there’s dairy in the sauce. Double check about the bread served on the table since not all bread is vegan. Most places will be willing to make you a simple pasta with sauce. Pasta with garlic and oil is also common and an easy option.

Steakhouse
Plain baked potatoes are a great option at steakhouses. Order as many as you like, add some veggies on the side, a salad, and you have a basic but healthy meal. Play around with side dishes here. That will be your best bet. Ask for some avocado if they have to make it more filling. Look for a veggie burger, but make sure you ask about cheese or eggs being used in the patty. Veggie wraps or sandwiches, French fries (sometimes fried in the same oil as meat so double check) are all options.

Mediterranean
Falafel is my favorite to order. A pita wrap makes for a perfect meal. Tahini, hummus, cucumber and tomato salad, are just a few other possibilities. Make sure there’s no cheese or yogurt in your meal. Tzatziki sauce is made with yogurt. Ask to have your meal without it. You can add hummus to anything to make it more filling.

Thai
Curries are a great option at Thai restaurants. Many restaurants already have tofu or just vegetables as an option. Plus, curries are almost always made using coconut milk. Pad Thai is another great noodle dish. Thai restaurants have plenty of noodle and fried rice meals to choose from. For all of this, just ask for no fish sauce and no eggs added.

Mexican
Rice and beans are a staple, just check how they are cooked (some are made with meat-based stocks or animal fat). If not, you can order burritos, tacos, fajitas or simple rice, beans and veggies. Ask for no sour cream and no cheese.

Asian Cuisine
One of my favorite types of restaurants to go to with non-vegans is Japanese or Chinese restaurants. If there’s sushi, you’ll always find a cucumber avocado roll. I like ordering steamed vegetables with rice. Check to see if they have any mock meats as some do. Eggplant dishes are popular as well. Edamame makes for a great protein substitute. There’s vegetable fried rice, vegetable lo mein, tofu dishes, etc. Just ask for no eggs and no fish sauce added.

Diners
Oatmeal is a great go-to. Ask if it’s made with water or milk. If all else fails you can have toast with jelly. Veggie wraps, salads, veggie burgers are pretty common now. A lot of diners have all different types of food. Something is usually customizable. Don’t be afraid to ask if they can make a simple meal for you with ingredients you know they have.
It’s not impossible to be vegan when eating out, you just need to ask a few questions and be prepared! The most important thing is spending time with your friends and family.

For information on vegan and vegetarian restaurants in the USA and Canada, see: http://www.vrg.org/restaurant/index.php

For information on eating out at quick service chains, see: http://www.vrg.org/fastfoodinfo.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 judgement about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Ashley Kerckhoff, BS

When I lived in California, there was this quaint little Cuban restaurant in Old Town that had the best latte and cortadito! For those who don’t know, a cortadito is a shot of espresso with added warm milk and sugar given in a small espresso cup. The latte also contained milk and sugar, which is typical when ordering a latte (although sometimes sweetener is not added unless requested). I enjoyed these regularly, that is until I became vegan and no longer desired my coffee to contain dairy. From that point on, I was on a search to find a great vegan latte (my drink of choice). To my pleasant surprise, there were many options in the coffee house for a vegan. The non-dairy request from coffee customers seems to be getting more popular as most coffee houses I’ve been to have a non-dairy milk option that can be substituted for cow’s milk. Those I’ve come across are almond milk, soy milk, cashew milk, and macadamia nut milk. While the latter two may be a little harder to find, almond and soy milk are quite common. Personally, I choose soy over almond milk as soy milk tends to come out creamier when steamed and added to a drink. Side tip: some coffee houses, like Starbucks, use a sweetened soy milk, so if you do not like your coffee sweetened, opt for another non-dairy milk and make sure to politely ask the barista to check the label for added sugars!

While vegans can be very mindful about the type of milk in their coffee, other potential non-vegan added ingredients to be aware of are caramel and chocolate sauces, whipped cream, and protein powder added to smoothies. These ingredients usually contain either milk or cream and sometimes butter. It’s perfectly okay to politely ask the barista how these ingredients are made; however, just be patient if she/he needs to confirm with a coworker or get back to you after finding your answer. A lot of times employees do not know the exact ingredients used to make a standard chocolate sauce, for example, so be understanding and kind if they do not know. If this happens, stay on the safe side and simply opt out of that Mocha Frappuccino. Instead, sweeten a cold brew coffee with a non-dairy milk and sugar. Trust me, it still tastes just as great!

For information on quick service chains and some of their vegan offerings, see: http://www.vrg.org/fastfoodinfo.php

Giving Tuesday is tomorrow, November 28. To support The Vegetarian Resource Group’s vegan education, please donate at www.vrg.org/donate

Whether your friend or family member is vegan or perhaps just interested in adding more vegan cuisine to their diet, consider purchasing a book from the VRG online book catalog. Your purchase supports VRG outreach. The Vegetarian Resource Group Book Catalog offers a wide range of vegan books including:

Vegan for One
Plant-Powered Families
Simply Vegan
Grills Gone Vegan
Vegan Meals for One or Two
Vegan Cupcakes Take Over the World
Gluten-Free Tips and Tricks for Vegans
Vegan Soul Kitchen
Vegan Brunch
Artisan Vegan Cheese
The Joy of Vegan Baking
Vegans Know How to Party
The Lowfat Jewish Vegetarian Cookbook
Teff Love
Vegan Seafood: Beyond the Fish Shtick for Vegetarians
Vegan Microwave Cookbook
More Fabulous Beans
Soups On!
Nona’s Italian Kitchen
Food Allergy Survival Guide
The Natural Vegan Kitchen
Asian Fusion
The Indian Vegan Kitchen
The 4-Ingredient Vegan
The Almond Milk Cookbook
And so many more….

FREE media mail shipping for orders over $30 in the United States only! Inquire about shipping costs outside the USA before placing your order.

Visit http://www.vrg.org/catalog/ to order books online and support VRG’s outreach at the same time!

By Jeanne Yacoubou, MS

Founded in 2012, Fruitive is a vegan fast casual restaurant certified organic by Oregon Tilth. There currently are three restaurants in Virginia and one in Washington, DC. Visit: https://fruitive.com/locations/ for location information.

Fruitive will open its fifth restaurant in Washington, DC’s Dupont Circle in Summer 2018: https://dc.eater.com/2017/9/22/16350232/fruitive-dupont-circleFruitive’s Vegan Menu

Fruitive’s menu features:
• Liquid Meals (smoothies)
• Superberry Bowls
• Toasts
• Waffles
• Sandwiches
• Salads
• Soups
• Wraps
• Collard Tacos
• Cold-Pressed Juices
VRG Note: Menus are subject to seasonal changes.

Fruitive told The VRG that most of their certified USDA Organic fruit and vegetables are locally grown. In their own words:
“Fruitive currently sources about 60% of its produce from small organic farms in the Chesapeake Bay bioregion. Ingredients are sourced from local growers from small one-person operations to larger growing co-ops like Tuscaroroa Organic Growers Co-op.” http://www.tog.coop/

Complete ingredient information for all menu items is displayed on the ingredients page. https://fruitive.com/ingredients

To display the ingredient information for each menu option, first click on menu type (such as “salads”) found at the top of the page under the Fruitive Health Benefits heading. The ingredient statement placed on the right appears on the next screen.

At the bottom of this ingredients page appears a helpful Ingredient Index arranged by category such as vegetables, nuts, and spices. Included is nutritional information, health benefits, and food trivia about each ingredient.

Fruitive’s Ingredients
The VRG asked Fruitive’s founder, Greg Rozeboom, about ingredients in its menu items. Here is our Q&A exchange:

VRG: Are all of your ingredients 100% USDA Organic?
Fruitive: We strive to source as many quality organic ingredients that we can. However any non-organic ingredients we use will be listed on our Organic Daily List, which is located at https://fruitive.com/organicdaily

VRG: Do you add sugar to any of your plant milks?
Fruitive: We do not add any sugar to our plant-based milks.



VRG: When you refer to your milks as “house-made” do you mean that you start by grinding up the nuts and adding water?
Fruitive: Yes, our house-made milks are made by grinding up the nuts and adding water.

VRG: Do you add anything else?
Fruitive: Our milks are simply made with nuts or coconut that are ground, soaked, and blended into alkaline water, with a touch of sea salt.



VRG: Which defoamer is used in your maple syrup?
Fruitive: We source our maple syrup from Bascom Maple Farms, which uses a “high-awake ultra-refined organic sunflower seed oil.” 



VRG: Is the sugar on the candied pecans 100% USDA Organic?

Fruitive: We use coconut sugar from Earth Circle Organics that is 95% Organic, certified by Organic Certifiers.



VRG: Is the Flax & Spelt Bread all-vegetable? Are there any dough conditioners such as L-cysteine? Is there any added sugar?
Fruitive: The flax and spelt bread is 100% vegan as is everything on the menu. The ingredients are: spelt, flax seeds, raisins, gluten, yeast, and unrefined salt. There are no dough conditioners…There is no added sugar in the bread.

VRG: Is there any added sugar in the peanut or almond butter?

Fruitive: We do not add any sugar to our peanut or almond butter, which are both house- made with just ground almonds and peanuts.



VRG: Is the Basil Pesto Mayo eggless?
Fruitive: The Basil Pesto Mayo is eggless, and made with a canola oil-based mayo.



VRG: Are the Buckwheat Waffles all-vegetable? Are they made with L-cysteine?
Fruitive: Our Buckwheat Waffles are made from a house-made mix of buckwheat and gluten-free flours that are all-vegetable and do not contain any dough conditioners.

VRG: Are the coconut flakes unsweetened?
Fruitive: Our coconut flakes and coconut shreds are both unsweetened.



VRG: Is the whole wheat tortilla all-vegetable? Does it contain any dough conditioners such as L-cysteine or any added sugar?
Fruitive: It is vegan. There is no L-cysteine and no added sugar.

VRG: Are the spicy aioli and sriracha aiola sauces all-vegetable?
Fruitive: They are the same dressing, and both are all-vegetable, using canola oil-based mayo.

VRG: Are the hummus (original and spicy), basil vinaigrette and ranch dressing all-vegetable? Do they contain any added sugar?
Fruitive: All of these dressings and spreads are all-vegetable and none have added sugar.



VRG: Is the Herb Mayo eggless?
Fruitive: The Herb Mayo is eggless and canola oil-based.



VRG: Do the carrot ginger dressing and caramelized onions contain any added sugar?
Fruitive: Neither of these have any added sugar.

VRG: Are the croutons dairyless?
Fruitive: The croutons are milkless, with no added sugar, made using the One Degree Flax Spelt Bread we use for our sandwiches.

VRG: Is Honey in ANY of the menu items?
Fruitive: Fruitive doesn’t use honey.

Fruitive’s House-Made, Cold-Pressed Juices and Juice Packs
On its website, visitors may pre-order and purchase cold-pressed juice packs that customers must pick up at their local Fruitive restaurant. See: https://fruitive.com/juice-packs/

On its juicing page, https://fruitive.com/juicing-101, it states that “there are approximately 6 to 9 pounds of produce in each Fruitive 6 pack, which is the equivalent of 6 to 9 large salads. We use heaping amounts of kale, spinach, and other nutrient-dense ingredients without the use of excessive fillers. We…never add water to our juices…”

Here are responses to our questions regarding Fruitive’s liquid meals and juices:

VRG: How are liquid meals served?
Fruitive: Liquid Meals (smoothies) are served in Fabri-Kal® Greenware® compostable cups, made from clear PLA corn-derived plastic. [VRG Note: For more information on polylactic acid (PLA) see http://www.fabri-kal.com/product-solutions/greenware-faq/]

VRG: How are juices served?
Fruitive: Juices (carry out or dine in) are all in glass 8 and 16 oz. bottles. Fruitive offers a discount off the next juice purchased if guests return the glass bottle. The glassware is essentially Mason jars with aluminum covers that screw on.

VRG: Can guests purchase juices from the website and have them home-delivered?
Fruitive: The juices are only available at Fruitive restaurants, not online and not at retailers. The FDA doesn’t allow unpasteurized or non-HPP juices to be sold wholesale. [VRG Note: “HPP” is an acronym for “high pressure processing.” For more information on this technique see http://conference.ifas.ufl.edu/citrus15/presentations/4_Thurs%20PM%20PDF/0130%20RAGHUBWEER%20PDF.pdf]

VRG: How are the juice packs sold?
Fruitive: Pre-ordered juice packs are in glass. The juice pack boxes are made from compostable cardboard.

Fruitive’s Use of Produce Scraps and Juice Pulp
Fruitive said:
“Fruitive uses all of their food scraps (the ends of onions, the skin of butternut squash, carrot greens, broccoli stalks, mushroom stems, kale stems, etc.) and a lot of their juice pulp in their house-made vegetable stock. After making the stock and straining out the scraps, Fruitive will sometimes take the scraps to a local community garden to be used for compost.

Unused produce and dry goods are donated to Food Not Bombs, a local group fighting homeless hunger. http://foodnotbombs.net/new_site/index.php

From juice pulp from over a dozen fruits and vegetables, Fruitive dehydrates and powders different pulps to use as spices in recipes. Turmeric, ginger, celery, parsley, and cilantro pulp all make great spice powders and taste better than store-bought powders because they are so fresh.

Examples of carrot food waster use:
-Lacto-fermentation to create probiotic carrot slaw
-Mixing with fresh, locally grown napa cabbage and daikon radishes to make kimchi
-Using the excess kraut brine, adding it to surplus juice that would otherwise get tossed, and making probiotic beverages.
-Fruitive has recently created a Portobello BBQ sandwich, pulling unused portobello mushrooms stems into BBQ to look and taste just like pulled pork.”

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.

For information about vegan and vegetarian restaurants around the USA and Canada, see http://www.vrg.org/restaurant/index.php

By Laneece Hurd

If you’re preparing to attend a college or university, you may be wondering how you will continue to eat a vegan diet despite the change in environment. I have found that even if you are still living at home, college often brings about significant changes in your schedule, which could affect the times and convenience of your meals. While being a vegan in college does sometimes require a little ingenuity, it’s not nearly impossible! Whether you’re a college student living in a dorm, small apartment, or at home, I hope you find this article helpful and that it gives you a few ideas on some simple and satisfying vegan meals you can prepare.

I’m currently completing my third year and final year of community college and have been maintaining a meat-free lifestyle throughout the entire time. Because there aren’t many vegan options on our small campus, I typically cook all of my meals myself and carry them with me. As a college student with lots of assignments and exams, I’m often short on time, but still want to enjoy fast, delicious meals that are relatively healthy and inexpensive as well. For fast breakfast ideas, overnight oatmeal, green smoothies, or a few slices of banana bread are my typical go-to’s. I’m often on campus at lunch time, so I’ll either pack a Tofurky sandwich, a veggie wrap, a kale salad with beans, or some leftovers from dinner, as well as a few snacks such as fresh fruit, nuts, dry-roasted edamame, or Larabars. For dinner, one of my favorite things to do is prepare multiple dishes in one day, which saves time throughout the week. Usually on a Sunday afternoon, or whenever I have some free time, I like to prepare a large batch of black beans, Cajun-style red beans and rice, veggie chili, or coconut curried lentils, and freeze individual portions for warm and hearty weeknight dinners to have after long days of being in class. To provide a variety of perspectives, I also consulted some other fellow vegan college students and they gave some excellent advice on how to maintain a vegan lifestyle wherever you are.

For breakfast, a couple of students wrote that they also enjoy having overnight oatmeal. Oats are a great pantry staple for college students because they are shelf-stable and are typically pretty inexpensive. To make overnight oatmeal, just combine one part rolled oats to one part non-dairy milk, and any other desired add-ins such as fruit and nuts or seeds. Stir and place in the fridge overnight. In the morning, the oats can be heated in the microwave or eaten cold and taken on the go. Some other breakfast recommendations that the students found suitable included fruit smoothies, toast with peanut butter and banana, or toast with avocado.

For vegan students who are on a meal plan, finding food in a dining hall with few vegan options can sometimes be tricky, depending on the school you are attending. However, wherever you are, there are usually a few vegan options hiding somewhere and if not, it might be beneficial to put in a request to your school’s cafeteria for more vegan meals. Many schools offer tofu dishes, veggie burgers, and even some vegan meat substitutes on sandwiches and wraps. Other students mentioned that they tend to go for the vegetable soups, pasta or rice dishes, roasted potatoes, and various sautéed vegetables, just always checking to make sure they are cooked in oil or water, rather than butter or lard. All of the students recommended to check out the salad bar where you can fill up on leafy greens, beans, edamame, nuts/seeds, and many other vegetables like carrots, broccoli, cauliflower, and beets. To help bulk up the meal, one student mentioned that she likes to pick up veggies from the salad bar and enjoy them with some rice, potatoes, or pasta that she cooks herself.

For vegan college students who aren’t on a meal plan, cooking meals might require a bit of creativity, depending on your living situation, but it doesn’t have to be daunting. Many of the students suggested making sandwiches and wraps, with PB & J, veggies and hummus, chickpea “tuna” salad, tofu or tempeh, and even vegan deli slices, as a great option for quick and easy lunches (or dinners) that can be made in a dorm or apartment with little to no cooking required.

If you have access to a miniature refrigerator and freezer, you will want to keep it well stocked with some staples that will help you put together healthy vegan meals and snacks in a limited amount of time. Some of the students recommended having frozen fruit for smoothies and frozen vegetables for quick lunches and dinners. Other suggestions for items to keep in your refrigerator include non-dairy milks for smoothies and oatmeal and some sauces and condiments to give your meals more flavor, such as BBQ sauce, soy sauce, and nutritional yeast. If you do have access to a microwave, cooktop, or even a rice cooker, some great pantry staples to have on hand would be foods such as oats, rice, quinoa, pasta, potatoes, and canned beans. A few of the students mentioned that they often start with these as the base of a meal and then combine them with frozen vegetables or fresh vegetables, if available, to create a balanced and satisfying meal. Some of the common dinner meals that they prepare included tofu and veggie stir-fry, chili with beans, pasta with marinara sauce, lentil and vegetable stew over baked potatoes, and hearty salads, in which, one student said she often starts with leafy greens and any other vegetables she has on hand, and loads it up with quinoa, beans, baked tofu, and hummus.

For quick on-the-go snacks, be sure to check the convenience cafés and vending machines around campus. A lot of students reported finding Naked fruit smoothies, Cliff Bars, Larabars, Nature’s Bakery Fig Bars, Lenny and Larry’s Complete Cookies, pretzel and hummus snack packs, and even some vegan potato chips and pita chips. All universities will offer various options so be sure to check around and see what’s available to you. Other common snacks that the students said they frequently have during long study sessions, included apples with nut butter, carrots and hummus, popcorn, plenty of fruit like bananas and oranges, and even dark chocolate, for when you’re craving something sweet.