Each issue of Vegetarian Journal has a column called Veggie Bits. Here we review vegan products that we think readers would want to know about.

We reviewed these items:
Rigoni di Asiago’s Hazelnut Spread
Pure Genius Brownies (40 percent made from chickpeas!)
Back to the Roots Cereals
Hippies Organic Chickpea Puffs
Sabra Spreads (packaged in squeeze bottles!)
Yuve Protein (Chia Seeds and Cocoa flavor)
Edward & Sons (Let’s Do…Organic) Banana Flour and Heavy Coconut Cream

Click here to read the most recent Veggie Bits!

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Two Vegetarian Resource Group interns (Casey Brown and Sasha Keenan) spent several weeks comparing vegan cheeses sold today. This was a huge project and the recent issue of Vegetarian Journal shared some of their findings. See: Guide to Vegan Cheese

The authors state: “Generally speaking, non-dairy cheeses contain no cholesterol and are lower in saturated fat than dairy cheeses. Non-dairy cheeses are a reduced fat alternative to dairy cheeses. For example, a slice (19 grams) of Go Veggie brand Vegan Cheddar Slices contains 35 calories, 1 gram of protein, 2 grams of fat, 5 grams of carbohydrates, and 0 grams of saturated fat, while a slice (21 grams) of Kraft Deli Deluxe Cheese for comparison contains 70 calories, 4 grams of protein, 6 grams of fat, 0 grams of carbohydrates, and 3.5 grams of saturated fat.”

Due to space constraints in the magazine, we also have a more thorough version of this article on our website. To see a complete list of vegan cheese brands and purchasing options, as well as characteristics of the various vegan cheese brands and more comparison tables, visit: http://www.vrg.org/nutshell/Public/VeganCheese2016.pdf

To subscribe to Vegetarian Journal, see:
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To support our internship program, consider donating to The Vegetarian Resource Group at: Donate to VRG

In the recent issue of Vegetarian Journal, Mary Finelli shares information on the plight of fish. She mentions “Fishes are far more sentient and perceptive than most people realize or, until recently, than even science has credited them with being. They have complex social interactions and can recognize other fishes by subtle facial markings. They can also differentiate human faces from one another. They learn by watching others and pass knowledge from generation to generation, which is the basis of culture. There are fishes who use tools, which scientists consider to be a sophisticated behavior. Some fishes are known to communicate and cooperate with other species. There are fishes who build nests for their young, vigilantly caring for them and valiantly protecting them. Some even incubate their babies in their mouths! These and many other characteristics are explored in the recently published book, What a Fish Knows, by Jonathan Balcombe.”

The author also states, “Fishes are, in fact, gateway animals to animal abuse. What other animals are considered not only acceptable to kill but admirable to torture? That’s what fishing is: torturing fishes. They are impaled, hauled through the water by a hook, manhandled, suffocated and/or killed in some other inhumane way. Even if released, many perish as a result of the injury and trauma they’ve suffered. It’s not a sport; the fishes are victims, not willing participants. Children are taken fishing to introduce them to nature, but instead of learning to respect it they are taught to harmfully exploit nature and are praised for abusing animals.”

If you or someone you know still eats fish, you might want to share this article on why you should not consume fish: Fishes

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The latest issue of Vegetarian Journal features an article called Portable Picnic Feasts. Here Chef Nancy Berkoff, EdD, Rd, shares many recipes including:

Salsa Five Ways (including numerous variations)
Baked Spinach Rice
Salad Niçoise
Picnic in a Bread Bowl
Seven Layered Salad in a Jar
Caesar Salad

Have a terrific Memorial Day Weekend!

Read this article here:
Portable Picnic Feasts

Subscribe to Vegetarian Journal by visiting:
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Recently, we had the opportunity to represent The Vegetarian Resource Group at the Green Festival in Washington D.C. This is a nationwide event that promotes green living and sustainability, and it features many exhibitors including vegan product companies and animal welfare organizations. We were pleasantly surprised by the number of vegans and vegetarians that were present at this festival. It was exciting to learn that several of these individuals were long-time members of The Vegetarian Resource Group. There were also many non-vegans who came to our table with open minds, and were ready to be educated on the many benefits of a meat-free lifestyle. They left with several copies of The VRG’s Vegetarian Journal, informative flyers and brochures, and a fresh new perspective and consideration for this lifestyle.

We both really enjoyed this event because we were able to have some great conversations about a wide variety of topics relating to veganism. We spoke with many people that were interested in transitioning to veganism or vegetarianism. Most of these individuals had similar concerns and were either not sure what to cook or how to remain healthy on a vegan/vegetarian diet. We were able to provide them with recipes found in Vegetarian Journal and our ‘Multi-Veggie Burger’ recipe card. A number of people also found our recipe books interesting, specifically our Meatless Meals for Working People cookbook, which provides simple and quick recipes that are perfect for busy lifestyles. One lady stopped by to show her friend our book, Vegan in Volume, which she used to distribute to hospitals, so they could prepare vegan options in large quantities.

In terms of health, a number of people were curious as to where vegans receive their protein. We were able to inform them of the abundance of plant protein sources and provide them with a copy of our “Veganism in a Nutshell” brochure, which lists plant sources of many common nutrients. A few parents also stopped by to learn more about vegan nutrition and cooking for their children and found the “Pediatric Manual of Clinical Dietetics” vegetarian chapter and our “Vegan Nutrition for Teenagers” brochures to be very helpful. One student stopped by and was excited to receive a copy of the Vegetarian Journal since it featured an article about being vegan in Thailand. She explained that she is going to be studying abroad in Thailand next year, so she was excited to learn more about how she could remain vegan while she was there.

Although this event was held in Washington D.C., our Baltimore Veggie Dining Guide was very popular among this crowd. Many people were interested in learning more about veg-friendly dining in the area, and we were also pleased to inform them that a complete restaurant guide, covering the U.S. and Canada, can be found on our website: http://www.vrg.org/restaurant/index.php. One family mentioned that they found our restaurant guide to be extremely helpful during their recent vacation in Colorado.

We also spoke with other organizations including individuals who held summer camps and were interested in having the VRG come speak to the kids to teach them about the benefits of a vegetarian lifestyle. As usual, children loved receiving our “I Love Animals and Broccoli” coloring books, and they were very excited that we had something fun for them. One child also picked up our “Be Kind to Animals, Don’t Eat Them” sticker, and stated that he agreed with the message. It was exciting to see future generations already being so conscious of their decisions.

We both had a great time connecting with new people and spreading the message of veganism at this event. Next, you can find us at the Central Pennsylvania Vegfest in Lancaster, PA on Saturday, June 3rd.

VRG will be at the Ft. Lauderdale Green Festival Saturday and Sunday, December 2 and 3, 2017. See: http://www.greenfestivals.org/ft-lauderdale-2017-dec-2-3.html#!ahnesti

To volunteer at The Vegetarian Resource Group booths, contact Brigette at [email protected]

To support VRG outreach, donate at www.vrg.org/donate

Or join at http://www.vrg.org/member/2013sv.php

The latest issue of Vegetarian Journal features our Vegan Cooking Tips column on Quinoa Dishes. Chef Nancy Berkoff, EdD, RD, shares numerous ideas on how you can prepare quinoa-based dishes easily.

Some of her ideas include the following:
“Quinoa stands well on its own or works as a team player. If you have some half-containers of Israeli (also called “pearl”) couscous, yellow split peas, lentils, and quinoa, you can mix them together to make your own grain blend — colorful and tasty. Prepare it just as you would any grain, by steaming with a small amount of liquid, or if you have the time and would like a little more flavor and texture, toast quinoa in a frying pan before steaming. You can do this in a dry pan, or use a small amount of vegetable oil spray. Toast and stir until the quinoa kernels seem to separate (no more than a minute or two). Some of the kernels may even pop! Quinoa cooks quickly, depending on the amount, in about 15 minutes or less. Some package directions tell you to turn off the heat once the liquid boils and you’ve stirred in the quinoa. You will know when the quinoa is done because it will look like it has popped, with the inner germ exposed; and of course there is the taste-test. If it is as tender as you like, it’s done! To remove the guesswork, try preparing your quinoa with a rice cooker, using the same directions as you would brown rice. Once cooked, fluff up the cooked quinoa to separate the grains and provide a soft texture.”

Other suggestions include:
“It’s a good idea to “over prepare” quinoa, as your “leftover” cooked quinoa can be stirred into muffin or pancake batter, cake batter (think: carrot, banana or zucchini-quinoa bread) or cookie dough, mashed potatoes, steamed rice, cooked corn or simply reheated, with maple syrup and raisins for breakfast or with chopped onions and garlic for dinner. You can also create a quinoa lasagna, shepherd’s pie, or tamale pie by layering quinoa with your ingredients of choice and then baking until heated. One of our friends, “on purpose,” over-ordered some Chinese food, and created a layered casserole with the leftover layers of stir-fried veggies, quinoa, fried rice, shredded cabbage, and crunchy noodles. Another of her creations was “quinoa tamale pie” with layers of quinoa, chopped tomatoes, chopped peppers and chilies, cooked corn, and shredded tortillas.

Quinoa is not just for hot, but also for cold dishes. Try quinoa salad instead of macaroni salad. You can also add quinoa to green or other grain salads or combine quinoa and fresh green beans or snap peas. You can even purée cooked quinoa as a base for salad dressings or quinoa “hummus.””

Read the entire article here:
Vegan Cooking Tips: Quinoa Dishes

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Each issue of Vegetarian Journal features a column written by Reed Mangels, PhD, RD called Scientific Update. Reed summarizes recent scientific studies related to Vegan/Vegetarian diets and lifestyle. In our latest Journal, Reed reviewed studies on these topics:

The Academy of Nutrition and Dietetics (AND) New Position on Vegetarian Diets
Fruits and Vegetables and Depression
Vegetarian Athletes
Alternative Plant Milks
Fruits and Vegetables Don’t Overcome Red Meat
Whole Grain Benefits

To read the entire article, go to:
Scientific Update

To subscribe to Vegetarian Journal, visit:
Subscribe to Vegetarian Journal

By Julia Mathew

I originally came across the intern position at The Vegetarian Resource Group after an exhaustive online search to find an internship suitable for credit towards my Environmental & Sustainable Studies minor. I read some of the previous interns’ experiences working at The VRG and knew that it would be a good fit for me due to its diversity of responsibilities and projects, as well as its general goal of educating the public about veganism. I was also particularly interested in learning about how small businesses and non-profits work.

I interned at The VRG during the Spring 2017 semester of my senior year at Loyola University Maryland. I worked on many articles during my internship about subjects that related to my personal interests, such as traveling. I wrote various vegan city guides and reflections of my experiences as a vegan in Copenhagen, Stockholm, Helsinki, and Reykjavik, as well as a restaurant review of Hiltl in Zürich. I also wrote an article about some of my mother’s South Indian recipes and conducted an interview with a vegan chef to be published in the Vegetarian Journal.

I also helped write product reviews for various brands such as Laughing Giraffe Organics, Good Karma Foods, Munk Pack, Hodo Soy, Breyers, and Talenti. First, I contacted companies requesting samples on behalf of The VRG for the Veggie Bits section in Vegetarian Journal. Then I and others sampled the food and wrote a brief review for the successful products. I sampled many delicious vegan products such as flax milk yogurt, gyro slices, almond milk ice cream, and oatmeal squeeze packs.

Another weekly task I had was to assist in updating VRG’s online restaurant guide by researching vegan-friendly establishments within the United States and Canada. I also participated in The VRG college scholarship review process by assessing applicants’ essays, as well as reviewed video submissions for VRG’s video contest. I was given the opportunity to represent The VRG at various events through outreach booths at Leg Up Farmers Market in York, Pennsylvania, Green Festival in D.C., and Harford County Earth Day Festival in Aberdeen, Maryland.

I really enjoyed my VRG internship and learned a lot about the vegan movement both in and out of the office. I made many valuable connections with fellow vegans and activists. I turned in a portfolio for credit to my minor advisor that included most of my work for The VRG. Much to my surprise, it ended up being over 30 pages long! I never realized how much I wrote for the VRG because I was so interested in and excited to do my projects. Subsequent to my internship, I will continue to volunteer at The VRG for future events such as Central PA VegFest, the Animal Rights Conference in VA, and DC VegFest. To intern for The Vegetarian Resource Group, see:
http://www.vrg.org/student/index.php

To support The Vegetarian Resource Group internships, donate at:
www.vrg.org/donate

Or join The Vegetarian Resource Group at:
http://www.vrg.org/member/cabdacae.php

Perhaps you’ve heard about Aquafaba. The liquid you’ve been draining from your beans all these years is actually surprisingly similar to raw egg whites and can be used for baking in much the same way. The liquid can be baked, whipped to make meringue, turned into marshmallows, or used to create uncanny cheese substitutes.

Laura McGuiness shares her experience baking with aquafaba in the recent issue of Vegetarian Journal. She explains, “Aquafaba is still largely a mystery, even to scientists. The proteins and starches in the bean juice appear to mimic the proteins in egg whites, but the exact science leaves something to be desired. What we do know from an analysis by The Norwegian Food Research Institute is that aquafaba is mainly composed of starch and proteins. Because of the high starch content, aquafaba is able to form stable gels, which may aid in its ability to emulate egg whites.”

You’ll find the following recipes in this article along with photos of some of the baked items:
Basic Meringue Cookies
Baked Alaska
Lemon Apocalypse Pie
Chocolate Mousse
Walnut Fudge
Lemon Dacquoise

The article can be found here:
Aquafabulous

To subscribe to Vegetarian Journal, visit:
http://www.vrg.org/member/2013sv.php

I heard that Americans should be eating less sugar. In practical terms, what does this mean?

The Nutrition Hotline column in the latest issue of Vegetarian Journal answers the question: I heard that Americans should be eating less sugar. In practical terms, what does this mean? Reed Mangels, PhD, RD, begins her response by stating: “Dietary Guidelines for Americans 2015-2020 calls for an upper limit of 10% of calories from added sugar. This limit was developed because diets high in added sugars are often associated with an increased risk of heart disease, obesity, type 2 diabetes, and colon/rectal cancer.” She also states: “In addition, sugars, even the ones we think of as “natural,” like maple syrup and agave, are worth little or nothing from a nutrition standpoint. Eating a high-sugar diet means that other more nutritious foods are being neglected.”

The entire article can be read here:
Nutrition Hotline
To subscribe to Vegetarian Journal, visit:
http://www.vrg.org/member/2013sv.php